How to Make Meal Planning Less Stressful
When my kids were younger, meal planning felt impossible. With my ADHD brain and a schedule full of school drop-offs, sports, and everything in between, I was just trying to get everyone where they needed to be with the right equipment at the right time. The question “What’s for dinner?” made my blood pressure rise immediately.
Why? Because I didn’t have a plan. Or worse, I forgot I had one.
Of course, I’d heard of meal planning. It sounded great in theory. But looking at our schedule made my head spin. I had no idea when I’d fit in the actual cooking, even if I managed to plan meals. And when the kids’ schedules changed, which they always did, my plan went out the window. That just proved my point and gave me permission, falsely of course, to stop trying. Maybe you can relate.
Eventually, I realized that flying by the seat of my pants was even more stressful. It led to too many tense evenings and too many last-minute takeout runs. So I started small. I planned just two days ahead, then three, then four. I got into a rhythm of shopping twice a week, planning three or four meals at a time, and keeping a few easy backups ready. I even sorted my recipes by how much prep time they needed so I could cook before dinner if I had time or prep ahead while listening to my favorite podcast.
Now that the kids are grown, I don’t have three busy schedules to manage, but the system still helps. And if you’re feeling like meal planning is one more thing that’s supposed to make life easier but somehow feels harder, here are a few tips that changed everything for me.
1. Start Small
If you’re new to meal planning, don’t try to plan every meal for the week at once. You don’t need breakfast, lunch, and dinner mapped out perfectly. Start small, maybe with snacks for a few days. Wash and chop fruits and veggies, brainstorm simple snack ideas, or pick up a few healthy basics.
When you get comfortable, add one or two dinners. Like any habit, the key is starting small and building from there.
2. Keep It Simple
The biggest mistake people make with meal planning is trying to create complicated recipes. You don’t need a new dish every night. Stick to meals that are quick, familiar, and use ingredients you already love. There’s nothing wrong with repetition. It saves time and mental energy, and your future self will thank you.
3. Stock Your Staples
Keep your fridge and pantry filled with ingredients you use often. When your kitchen is stocked with staples, throwing together a healthy meal becomes so much easier. Think olive oil, eggs, rice, beans, frozen veggies, and spices. A few reliable basics go a long way.
4. Batch Cook Ingredients
Batch cooking doesn’t mean spending hours in the kitchen. You can cook a large batch of rice, quinoa, or roasted vegetables and use them throughout the week. Keep the seasoning simple so you can mix and match with different proteins or sauces. Small prep sessions save a lot of weekday stress.
5. Make It Work for Everyone
If you’re cooking for a family with different tastes or dietary needs, plan flexible meals. You can serve a base dish, such as tacos, rice bowls, or pasta, and let everyone customize their portion. It allows you to cook a single meal that satisfies everyone's preferences.
Meal planning doesn’t have to be perfect. It’s meant to support you, not overwhelm you. I still don’t plan every single meal, but having a loose structure makes life easier and calmer.
And while our dinner table looks different now, with it being just my husband and me most of the time, the system still gives me space to enjoy the evenings instead of scrambling through them. Whether you’re feeding a full house or just two people, a little planning goes a long way toward creating peace around food.
So, what’s for dinner tonight?