Meal planning doesn’t have to be stressful or time-consuming. I’ve found a system that makes it quick, easy, and actually enjoyable and I’m sharing it with you today!
Over the years, I’ve tried different ways to organize our meals for the week. The method I use now has simplified my life, reduced food waste, and helped me stay on track with my health goals. Whether you're just getting started or want to simplify your current routine, this flexible approach might work for you too.
Why I Plan My Meals This Way
I focus on simplicity, flexibility, and practical ingredients. Since I follow a mostly plant-based lifestyle with occasional poultry, my system emphasizes:
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Recipes that use minimal, versatile ingredients
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Flexible meal ideas that fit into real-life routines
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Quick, low-effort prep that doesn’t take over your weekend
If that sounds like your vibe, let’s dive in!
My Step-by-Step Meal Planning Process
Step 1: Start with Theme Nights
Theme nights give each day structure and help reduce decision fatigue. My weekly framework looks like this:
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Meatless Monday: Vegetable stir-fry with tofu
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Taco Tuesday: Black bean or chicken tacos with avocado salsa
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Pasta Wednesday: Whole wheat pasta with spinach & roasted garlic sauce
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Throw-Together Thursday: Buddha bowls with roasted vegetables
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Free For All Friday: Takeout or leftovers
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Brinner Saturday: Blueberry pancakes, tofu scramble, turkey bacon
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Slow Cook Sunday: Chicken tikka masala with rice and naan
I also mix in leftover nights, simple breakfasts, and easy lunches to round out the week.
Step 2: Stick to Simple, Familiar Recipes
I plan meals that:
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Use ingredients I already have or regularly buy
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Cook in under an hour (unless using the slow cooker)
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Are easy to customize based on what’s in my pantry
📝 Pro Tip: Keep a running list of go-to meals so you can plan faster each week!
Step 3: Choose Ingredients That Do Double Duty
To save time and reduce waste, I build my meals around staples that work across recipes:
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Grains: Rice, quinoa, oats, whole wheat pasta
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Proteins: Beans, lentils, tofu, eggs, chicken
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Veggies: Bell peppers, zucchini, spinach, carrots
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Pantry basics: Olive oil, canned tomatoes, spices
Step 4: Write a Flexible Grocery List
I organize my list by category (produce, pantry, frozen, etc.) so I can get in and out of the store quickly—and avoid impulse buys.
✅ Grab My Free Beginner-Friendly Grocery List [Here]
(A simple printable version to help you get started.)
Step 5: Batch Prep the Easy Way
Meal prep doesn’t have to be all or nothing. I usually spend 30–45 minutes on Sunday doing a few small things that make a big difference:
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Chopping produce
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Cooking a big batch of rice or quinoa
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Prepping grab-and-go snacks like trail mix or muffins
📝 Coming soon: My post on How to Meal Prep When You Have No Time will dive deeper into this!
Sample Weekly Meal Plan (Based on This Method)
Breakfasts
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Overnight oats
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Avocado toast
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Greek yogurt with berries
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Smoothie bowls
Lunches
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Chickpea salad wraps
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Quinoa + roasted veggie bowls
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Lentil soup
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Egg salad on whole grain bread
Dinners
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Monday: Sweet Potato & Black Bean Tacos
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Tuesday: Spaghetti with Garlic Tomato Sauce + Impossible Meatballs
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Wednesday: Veggie Stir-Fry with Ginger Sauce
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Thursday: Taco Salads
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Friday: Lentil Soup + Cornbread Muffins
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Saturday: Banana Muffins + Veggie Sausage
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Sunday: Slow Cooker Taco Soup + Tortilla Chips
How I Stay Flexible (Because Life Happens)
Even the best plans get sidetracked, so I always:
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Keep frozen veggies, canned beans, and dry pasta on hand for last-minute meals
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Schedule 1–2 “wild card” days for takeout or leftovers
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Embrace swaps—no spinach? Use kale. No quinoa? Sub brown rice. It’s all good.
Your Turn!
How do you plan your meals for the week? I’d love to hear your tips and routines! Leave a comment below or DM me on Instagram at @balance.with.jess.
✅ Want more inspiration?
Follow me on Instagram for What I Eat in a Day ideas, easy plant-based meals, and meal planning hacks!
xo,
Jessica
@living_in_wonderland | @balance.with.jess
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