How to Meal Plan in 15 Minutes {Free Template}

Here's how to meal plan in 5 easy steps – my simple system eliminates decision fatigue. Plus, download my free weekly meal plan template!

How to Meal Plan

A meal plan is a lot easier to put together than you think, and it doesn't have to take a long time! I put together a step-by-step system that will help you plan in just 15 minutes.

With my easy system, you'll be able to develop a more efficient routine that will help you reduce food waste, save money and save time.

I even put together a free weekly meal plan template that will help you put your newfound skills to the test! DOWNLOAD MY FREE WEEKLY MEAL PLAN TEMPLATE HERE.

Make sure you also check out my grocery list method, which only takes 5 minutes and will also help save you a ton of time, money and stress.

Step 1: Make the time for meal planning.

Ever felt so tired and so burned out that you can’t even sit down to make a meal plan? It's no good if you're already running on empty and can't find the time to do it.

• Assess your current schedule and your energy levels at different points in the week – the goal is to find patterns in your week and find a time to do it when you don't feel rushed.
• Choose a date/time that works for you every single week – whether it's on a Sunday, Wednesday or Monday start, pick days of the week and times that work for your schedule.
• Be consistent with this date and time! That way you can make it a habit.

Think of it as an appointment that you make with yourself, a time when you take care of YOU. Learn more about how to customize your meal plan to make it work for you.

Step 2: Audit your fridge, freezer and pantry to identify ingredients you need to use up.

I see a lot of people making their meal plans based on what sounds good, or what they are craving, without even realizing that maybe they have to buy 20 different ingredients for a recipe.

Instead, you’re better off taking stock of what you already have in your kitchen.

Here's what to do each week:

• Take a look through your fridge – you likely have a ton of produce you can use up
• Take a look through your freezer – most people complain about the freezer being a black hole because they don't check it enough! Doing so every week will let you catch meat before it gets freezer burn, and will bring attention to old freezer meals you could eat instead of cooking one night.
• Don't forget your pantry – there are probably a ton of canned beans, pasta, rice, sauces, etc. that you could make a ton of meals with.
• BONUS: Check grocery flyers – you can make menu decisions based on the best sales.

Step 3: Refer to a “primary list” of recipes.

This is key to preventing overwhelm. I love to develop my own “primary list” of recipes that I like, along with recipes I want to try so that it's easier to plug recipes into the meal plan and then build your grocery list.

Here's how to make it – divide the list into three sections:

1. Recipes you like: These are recipes in your regular rotation.
2. Quick meal ideas: Meals that don't require recipes and can be quickly thrown together, like frozen potstickers, grilled cheese or pita pizzas.
3. Recipes I want to try: These are the ones you might find on Pinterest that you haven't yet made but you want to try at some point.

The goal with this list is to reduce decision fatigue and let you have a bunch of options all in the same place for easy access each week when you do go to meal plan.

Step 4: Look at your calendar.

• On nights you’re busy, choose a quick meal or a tried and true favourite from your “primary list”.
• On nights when you have a bit more time, you can try a new recipe.
• You don't have to cook a from-scratch meal every single night – life happens!

Step 5: Start putting it all together.

Let's make a meal plan! This is where the magic happens.

To summarize so far:

1. You have found a date/time to meal plan every week.
2. You have audited your kitchen to see what's in need of using up.
3. You have an organized list of recipes to choose from.
4. You know what commitments you have this week and how much time you have to cook.

Now you're ready to make your plan! Based on what you have in your kitchen already:

1. You can start scanning your master list for recipes.
2. Plug the recipes into the days you need dinners for.
3. Make your grocery list (see my method or sign up to download my grocery list templates).

CONGRATS! You've now made a meal plan!

How do I create a meal plan template?

DOWNLOAD MY FREE WEEKLY MEAL PLAN TEMPLATE HERE.

Fill in the meal plan based on the instructions I gave in this post. The first time you do it, it might feel overwhelming or like it's taking a long time to set up but give yourself some grace to learn this new skill and get the system down pat.

With practice, I promise you this whole routine will take you just 15-20 minutes each week. If you really need more help and want to simplify your meal planning routine, check out one of these meal planning apps instead.