Meal planning and cooking healthy meals can feel overwhelming, but small steps can make a big difference. Here are ways I simplify the process to stick to my plan.
STOCK UP ON STAPLES
When making my grocery list, I include staple items if they fit my budget, even without a specific plan. These essentials—like sweet potatoes, canned green chilis, frozen veggies, ground meat, and almond butter—help me throw meals together quickly.
SIMPLE MEAL PREP
Within a day or two of shopping, I do small meal prep tasks that save time later:
- Cook ground meat with onions
- Chop veggies for salads and recipes
- Make and freeze burger patties
- Roast veggies for easy sides
COOK ONCE, EAT TWICE
I double recipes like soup, taco meat, or pulled pork and freeze extras. Even minimal prep—like chopping an onion—makes cooking easier on busy days. Having pre-cooked meals in the freezer helps me stick to healthier eating without stress.
PLANNING YOUR MEALS
To make meal planning work for you, consider these questions:
- What are your family’s favorite meals? Plan at least one each week.
- What’s your go-to meal when you’re short on time?
- What staples should you always keep on hand?
I typically plan five dinners per week, leaving room for leftovers or “fend for yourself” nights. For breakfast and lunch, I keep staples like eggs, sausage, canned tuna, salad fixings, and frozen fruit. If you have young kids, a set meal plan for breakfast and lunch can save you from daily decisions.
Maximize What You Have
Before shopping, plan meals around what’s already in your kitchen. Less shopping means less spending. Get creative—use elbow macaroni instead of spaghetti, or leftover dinner rolls for French toast.
Decide on Meal Prep Timing
Meal prep doesn’t have to be done all at once. Some people tackle it right after shopping, but I split it over a few days. The crockpot is my best friend on busy days—prepping just a few ingredients in advance makes a big difference.
Keep It Simple
It’s okay to repeat meals! I used to think every dinner had to be different, but that’s a lot of work. Cooking double and freezing extras means an easy meal later.
Meal planning isn’t about perfection—it’s about progress. Start small, find what works for you, and gradually add steps to make life easier.
One of our most favorite soups is Roasted Vegetable Chicken Soup (pictured on the left). I've linked it below, so you can try it.
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