Set a simple goal
Choose a small, clear set of meals for the week: three dinners, two breakfasts, two lunches and healthy snacks. Pick one day for a short prep session and keep the plan realistic.
Steps to plan in 20 minutes
- Scan your fridge and pantry for ingredients.
- Choose three proteins and two vegetables to rotate.
- Assign meals across the week, reusing leftovers.
- Make a shopping list grouped by aisle to save time.
Smart batch-cooking
Cook staple items—grains, a protein, and a roasted veg—once. Portion them into containers so assembling meals takes minutes.
Sample week template
- Monday: one-pot dinner with steamed veg
- Tuesday: salad built from leftovers
- Wednesday: grain bowl with veggies and sauce
- Thursday: quick pasta with a simple sauce
- Friday: stir-fry using remaining produce
- Weekend: flexible meals or eat out
Hands-on tips
- Use clear containers and label the date.
- Prep dressings and chopped herbs in small jars.
- Keep a running list of go-to meals to reduce decision time.
A short weekly plan and a single prep session make meals predictable and reduce stress. Start with one change and build the habit.
Tags
Life Hack