Meal planning can seem like an overwhelming task, especially for beginners. The thought of organising an entire week’s worth of meals can leave you feeling stressed or confused. But what if we told you that meal planning doesn't have to be complicated or time-consuming? In fact, once you get the hang of it, meal planning can save you time, money, and energy throughout the week.

Whether you're cooking for one, two, or a whole flat or family, planning your meals in advance ensures you eat healthier, avoid last-minute takeout, and reduce food waste. In this blog, we’ll walk you through how to meal plan like a pro—even if you're just getting started in the kitchen.

Step 1: Set Aside Time to Plan

The first step in meal planning is to carve out a little time each week to focus on it. You don’t need hours, just 30 minutes should be enough. Set a consistent time each week to plan, like Sunday afternoons or evenings. Making it part of your routine will help you stick with it.

Step 2: Assess Your Schedule

Before diving into the meal planning itself, take a moment to consider your week ahead. Are you working late? Do you have social plans or family activities? Knowing your schedule will help you decide which nights you can cook and which nights you need a quicker, easier meal. For example, if you’re really busy on Wednesday, plan for something easy, like a one-pan meal or leftovers.

Pro Tip: Keep a simple calendar of your week’s activities so you can refer to it while planning.

Step 3: Choose Simple, Versatile Recipes

As a beginner, you don’t need to complicate things by picking intricate, multi-step recipes. Keep it simple with recipes you can easily repeat throughout the week. Think basic, but flavorful meals like:

• Stir-fries
• Tray bake dinners (veggies + meat roasted together)
• Pasta with homemade or jarred sauce
• Salads with a variety of toppings
• Grain bowls (like quinoa or rice with veggies and protein)

The beauty of these recipes is that they allow you to mix and match ingredients, which makes it easier to use up what’s in your pantry and fridge.

Check out our Feed the Flat recipe catalogue for ideas

Step 4: Make a Shopping List

Once you've chosen your meals for the week, it's time to create a shopping list. Go through each recipe and jot down the ingredients you’ll need. This will help you avoid buying things you already have and keep your shopping trips more efficient.

Here’s how to approach it:

• Group items by category: Organise your shopping list by sections like produce, dairy, pantry, and frozen goods. This will save you time in the store and help you avoid backtracking.
• Check your pantry: Before heading to the store, make sure you already have some basic staples like rice, pasta, beans, or canned tomatoes. This can cut down on your grocery bill and reduce unnecessary purchases.

Pro Tip: Stick to your list! It’s easy to get distracted in the store, but staying focused will prevent you from buying things you don’t need.

Step 5: Prep Ahead for the Week

If you want to take your meal planning to the next level, consider doing some prep ahead of time. This step is a game-changer for busy people and will save you time when it comes to actually cooking your meals.

Here are some prep ideas:

• Chop veggies: Slice onions, carrots, bell peppers, or other vegetables so they’re ready to go when you need them.
• Cook grains: Prepare rice, quinoa, or pasta in advance, so they’re ready for meals like stir-fries or salads.
• Marinate protein: Marinate pork in a zip-lock bag or container. This way, it’s ready to be thrown into the pan when you need it.
• Make sauces or dressings: Prepare salad dressings or sauces ahead of time and store them in the fridge. A simple vinaigrette can make a big difference in how flavourful your meals are.

Even just 30 minutes of prep can make the whole week feel easier and more organised.

Step 6: Plan for Leftovers

One of the easiest ways to meal plan like a pro is to cook meals that can be repurposed for later in the week. Leftovers are your friend, and you should plan to use them in creative ways. For example:

• Make extra rice on Monday night and turn it into a fried rice dish or use it as a base for bowls later in the week.
• Roast extra veggies on Sunday, so you can add them to salads, grain bowls, or sandwiches during the week.
• Cook extra pork on one night to use in tacos, pasta, or wraps later.

This not only saves time but also reduces food waste.

Step 7: Stay Flexible

It’s important to stay flexible when meal planning. Life happens, and sometimes you might have to adjust your plan. That’s okay! If you don’t feel like cooking a certain meal one night, swap it out for something else you’ve already got on hand. As long as you’ve planned your meals and shopped for ingredients, you’re in a good spot to adapt when needed.

Pro Tip: Keep a few frozen meals or quick options in your freezer (like frozen vegetables, frozen pizza, or pre-cooked meals) for those nights when you just don’t feel like cooking.

Step 8: Track Your Progress

After a week or two of meal planning, take some time to reflect on what’s working and what’s not. Did you use up all the ingredients you bought? Did you enjoy the meals you planned? This feedback will help you improve your meal planning and fine-tune your strategy over time.

Pro Tip: Keep a list of your favourite meals and recipes, so you can easily repeat them in future meal plans.

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Final Thoughts

Meal planning might seem like a daunting task at first, but once you get into the groove, it becomes second nature. With a little planning and prep, you’ll save time, reduce food waste, and enjoy homemade meals without the stress. Start simple, stay organised, and don’t be afraid to make adjustments as you go. Before you know it, you’ll be meal planning like a pro!

Happy cooking!

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