Meal planning doesn't have to be complicated. With a few clear habits and a simple routine you can save time, reduce waste, and eat well even on the busiest weeks.
Start with a simple plan
Keep the first plan small. Pick a rhythm that fits your week: cook twice, assemble three meals, or plan five dinners and leave two nights flexible.
Set a realistic rhythm
- Block one hour on the weekend for planning and shopping.
- Choose 2–3 base proteins and 3–4 vegetables for rotation.
- Reuse ingredients across meals to save cost and time.
Prep that actually saves time
- Batch-cook a grain and a protein; store in portioned containers.
- Wash and cut vegetables once and store them ready-to-use.
- Make a simple sauce or dressing to change flavors quickly.
Build a flexible menu
- Templates: Bowl night, sheet-pan dinner, pasta night, and salad/leftovers.
- Swap proteins or spices to keep variety with the same base ingredients.
Grocery list and shopping tips
- Shop from your plan: list items by store section.
- Buy versatile staples (eggs, canned beans, frozen vegetables).
- Stick to portioned quantities to avoid waste.
Small, repeatable systems beat one-time perfect plans. Start with one change this week — a 30-minute shop and a single batch-cook session — then adjust from there.
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Life Hack