Meal planning turns weekly chaos into clear steps. These strategies save time, reduce decisions, and make leftovers work for you.
Start with a single plan
Pick two proteins, two grains, and four vegetables for the week. Build meals by mixing them across days rather than creating a new recipe each night.
Weekly steps
- Set a 30-minute planning session to write a shopping list based on what you already have.
- Choose one batch-cook day for grains, roasted vegetables, and a protein you can use in multiple meals.
- Portion into containers for lunches and dinners; freeze extras and label with dates.
Prep windows
Short, timed tasks keep prep manageable and fit into a busy schedule.
- 10 minutes: wash and chop salad greens and fruit for snacks.
- 30–60 minutes: roast a tray of vegetables and cook a large pot of grains.
- 15 minutes each evening: assemble dinner from prepped components and a quick sauce.
Keep it flexible
Use theme nights (grain bowl, sheet-pan, soup) and two or three go-to sauces to change flavors without extra work. Track what you like and repeat the simplest wins.
Label containers with date and a short note of contents to reduce waste. Start with one weekly prep session and expand it as the system proves useful.
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Life Hack