Meal planning doesn't have to be another chore. Small routines and simple templates turn planning into a short weekly task that saves time, money, and mental energy.
Start with a simple plan
Pick 2–3 proteins, 2–3 vegetables, and 1–2 grains. Plan 4–6 meals and one flexible night for leftovers or takeout.
Batch cook and mix
- Cook a protein and a grain once, use them in different meals across the week.
- Roast or steam a tray of vegetables that pair with multiple dishes.
Sample weekly template
- Mon: Grain + protein + veg
- Tue: Salad or bowl using Monday's protein
- Wed: Soup or stir-fry
- Thu: Quick pasta or sheet-pan meal
- Fri: Flexible night
Smart shopping
Make a list organized by store section. Buy staples in larger quantities and perishable items for the first few days only.
Quick recipes and swaps
- Use canned beans for fast protein.
- Frozen vegetables are nutrient-dense and save prep time.
- One-pot or sheet-pan recipes limit cleanup.
Practical tips
Set a 30–60 minute planning session each week. Keep a running list of favorite quick meals. Track what you actually eat and adjust the plan for next week.
Tags
Life Hack