Why plan meals?
Meal planning reduces decision fatigue, saves time and supports consistent healthy choices. A simple system keeps it sustainable without needing strict recipes every day.
Step-by-step system
Set one weekly goal: energy, weight maintenance, or variety.
Choose 3 proteins, 3 vegetables, 2 grains and 2 sauces for the week.
Build 4-6 meals by mixing components; repeat favorites twice.
Create a shopping list grouped by store section and buy perishable items last.
Pantry and fridge staples
Olive oil, canned beans, whole grains (rice, quinoa), and a basic spice set.
Eggs, frozen vegetables, plain yogurt, and versatile sauces (mustard, soy).
Simple weekly template
Batch-cook a grain and a protein on Sunday.
Mix bowls, salads, and one slow-cooker meal midweek.
Reserve one night for leftovers or eating out.
Practical tips
Prep only what you will eat in 3–4 days to keep food fresh.
Label containers with date and contents to avoid waste.
Keep a short master list of quick meals for busy nights.
Start small: pick one day to plan and shop, then adjust the system to fit your routine. Consistency beats perfection.