Meal planning doesn't need to be complicated. Use a small, repeatable system so healthy choices become automatic and cooking feels manageable.
Build a simple plan
Start with a weekly framework and mix-and-match ingredients you already like. Consistency beats perfection.
- Pick 3–4 proteins, 3–4 vegetables, and 2–3 grains or starches to rotate.
- Choose 2–3 quick recipes and 1–2 batch recipes for the week.
- Set aside one evening for shopping and light prep.
Meal templates
- Grain + protein + vegetable (bowl)
- Protein + vegetable + simple sauce (sheet-pan)
- Soup or stew + salad (one-pot night)
Shop and prep efficiently
Prepare ingredients so assembly during the week is quick.
- Make a targeted shopping list organized by store section.
- Wash and chop vegetables, cook a grain, and portion proteins after shopping.
- Use clear containers and label with dates if you prep more than a day ahead.
Weekly routine
- Plan: choose templates and meals for 4–6 dinners.
- Shop: buy only items on your list.
- Prep: chop, cook staples, and portion snacks.
- Cook: batch cook one main item and assemble quick meals the rest of the week.
- Review: note what worked and swap any unpopular meals next week.
Keep it sustainable
Adjust portions, swap ingredients for variety, and allow one flexible meal each week. Small improvements over time create lasting habits.
Start with one simple template and build from there. The goal is fewer decisions and more reliable, healthier meals.
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Life Hack