Plan once, eat well all week
Meal planning saves time, reduces stress, and stops last-minute decisions. A reliable plan doesn't have to be complicated — it needs structure, reuse, and simple rules.
Step 1: 20-minute weekly session
Set aside 20 minutes to pick 4–6 dinners, two breakfasts, and snacks. Use themes (grain + protein + vegetable) to keep choices flexible and predictable.
Step 2: Batch and prep
Cook staples that work across meals and store them separately to mix and match quickly.
- Cook a pot of grains and a tray of roasted vegetables.
- Prepare one versatile protein: roasted chicken, baked tofu, or pan-seared fish.
- Chop salad bases and portion snacks into containers for grab-and-go.
Step 3: Smart shopping list
Write the list by store section and by recipe overlap. Buy twice what you need for staples you use every week to save shopping time.
Quick templates to reuse
- Bowl night: grain + protein + veg + sauce.
- Sheet-pan meal: protein + two vegetables.
- Stir-fry or pasta: quick, uses prepped ingredients and a single sauce.
Practical tips
Leave two slots open for leftovers or takeout. Mark busy days on your calendar and assign the easiest meals to them. After a week, note what was used and adjust portions and variety.
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Life Hack