Meal planning sounds great in theory — but when it’s time to sit down and actually do it, it can feel like one more chore on a long to-do list. The good news? Building a weekly meal plan doesn’t have to be complicated. In fact, with just a few simple steps, you can create a flexible plan that saves time, supports your health goals and keeps your week running smoother.
Here’s how to simplify your approach and build a plan that works for you.
Step 1: Pick Your Base — Protein + Veggie + Carb
Start by thinking of meals as a combination of three main components:
- A protein (like chicken, tofu, beans or eggs)
- A vegetable (frozen or fresh — whatever’s easiest!)
- A carbohydrate (like brown rice, potatoes or whole grain pasta)
From there, build a few basic meal combinations to repeat throughout the week. You don’t need something new every night — just a few balanced, familiar meals you enjoy.
Example combos:
- Grilled chicken + roasted broccoli + quinoa
- Tofu stir-fry with frozen mixed veggies + brown rice
- Turkey meatballs + green beans + whole wheat spaghetti
- Bonus: Add a healthy fat like olive oil, avocado or a handful of nuts to increase satisfaction and flavor.
Step 2: Plan for Leftovers
Cooking once and eating twice is one of the best time-saving habits. When you make a meal, think ahead — could you double the recipe and use the leftovers for tomorrow’s lunch or dinner?
Some meals (like soups, stews or sheet-pan dinners) work especially well for leftovers. Use storage containers to portion out meals in advance so they’re ready to grab-and-go.
Try These Tips:
- Make a double batch of chili and freeze half for next week.
- Roast extra veggies and protein to toss into a salad or wrap the next day.
- Use leftover grains (like rice or farro) to build a grain bowl with different toppings.
Step 3: Repeat and Rotate
Once you’ve got a few combinations that work, repeat them week to week — just switch up the ingredients to keep things interesting. Even if you only plan three or four meals ahead of time, that’s enough to reduce last-minute decisions and help you stick to your goals. The rest of the week can include leftovers, simple salads or a fun night out — no perfection required.
For example:
- Monday: Stir-fry night with different veggies and sauce
- Tuesday: Sheet pan chicken and roasted vegetables
- Wednesday: Leftovers or “build your own bowl” night
- Thursday: Slow cooker soup or stew
- Friday: Quick breakfast-for-dinner with eggs and veggies
You don’t need a full calendar to succeed. Even planning three to four meals a week can reduce stress and cut down on last-minute choices that don’t align with your goals.
Final Thoughts
Meal planning doesn’t have to mean hours in the kitchen or a perfectly color-coded spreadsheet. Start small, stay flexible and focus on building a few meals that nourish your body and fit your lifestyle. Little by little, it gets easier — and your future self will thank you!
By Cassie Story, RD, Nutrition Subject Matter Expert.
