What comes to mind when you hear meal planning?

For many people, it looks like having 7 days, 3 meals per day of meals planned, prepped and cooked from scratch. No wonder it feels overwhelming!

But here’s the truth: meal planning doesn’t have to be all-or-nothing or what you see your favourite influencer posting. In fact, the most sustainable plans are usually the simplest ones.

It’s time to rethink how you meal plan.

Meal Planning Can Look Like:

Here are a few approaches that work beautifully for busy families:

1. Plan One Full Meal: Choose one meal you’d like to make this week and schedule it in your calendar. That’s it. One anchor meal can create structure without pressure.

2. Prep Ingredients, Not Recipes: Cook 1–2 proteins (like chicken, tofu, ground beef) and 1–2 starches (like rice, potatoes, quinoa).Mix and match them throughout the week with different veggies or sauces.

3. Batch Cook 1–2 Meals: Make a large pot of chili, soup, stir-fry, or casserole and enjoy it multiple times during the week. 

4. Double What You’re Already Making: Leftovers are future-you’s best friend.

In addition to having a system in place, it’s important to look at the bigger picture. Your beliefs about food, the time and resources you have available, and the way you’ve historically approached meals, all play a role in how successful and sustainable your plan will be.

Take a moment to reflect — and then check out the list below to help you move forward with clarity and confidence.

• Not every meal needs to be made from scratch – consider using a mix of premade and homemade menu items. For example, frozen breaded chicken with a side salad or frozen vegetables instead of fresh
• Keep easy proteins on hand such as frozen or rotisserie chicken, Greek yogurt, cottage cheese
• Plan take out meals for those really busy nights. Instead of grabbing food as a last minute thought that leaves you eating in the car or rushing through a meal, plan it! Having it in the calendar gives you time to order ahead, and gives you the opportunity to order something that aligns with your health goals
• Plan for leftovers. Making extra of even one ingredient can save you time preparing future meals. Or consider doubling a recipe to freeze and pull out on one of those busy evenings.
• Change your beliefs around what constitutes a meal. Not every meal needs to be an elaborate recipe. Consider raw veggies/dip with a grilled chicken sandwich OR breakfast for dinner OR single ingredient type meals such as salmon, potatoes and green beans
• Utilize instapots, crockpots, air-fryers, etc. Having tools that can save time, reduce steps and help create meals that are ready when you need them is key
• Consider meal delivery services like Hello fresh, Factor meals, etc. These can be great when you want to eliminate the mental load at the end of a busy day or allows for a balanced meal that requires no prep at all – simply heat and serve
• It’s ok to eat the same thing several days in a row. Having a plan doesn’t mean having 3 meals, 7 days a week scheduled. Focus on the meal(s) you struggle with the most and plan those. Note: reinventing a leftover can help to eliminate boredom. For example, if you’ve made tacos one night, consider nachos the next using the meat and leftover toppings
• When searching for meal ideas, consider online searches, recipe books, family recipes and suggestions from friends. Make sure to save the recipes you enjoyed for future meals
• For simplicity, you could consider creating a weekly menu that includes the same meals. For example, Monday is pasta and salad, Tuesday is sheet pan meal, Wednesday is tacos etc. Then mix it up every few weeks if you need a change

Meal planning isn’t just about what’s on your plate; it’s about the mindset and structure supporting it.

If you feel stuck and would like some additional information, check out my free 3-Day Meal Planning Reset for more practical tips.

If you are looking for a meal planning tool along with dietitian support, consider joining the Well/Plan Membership.