How to Meal Plan Without Overwhelm

Lauren Lozano
Oct 11
2 min read

Let’s be honest: meal planning can feel like one of those “shoulds” we dread. You sit down with your planner, a stack of recipes, and suddenly you’re overwhelmed, hungry, and ready to order takeout instead. (Been there.)

But here’s the truth: meal planning doesn’t have to be complicated or stressful. It’s not about creating a Pinterest-perfect spread or cooking elaborate meals every night. (Because we know all too well that the meal we spend the most time on, no one wants to eat 🤦🏾‍♀️) It’s about finding a simple rhythm that works for your life so dinnertime feels lighter and calmer, not like a daily panic.

Why Meal Planning Matters

It saves time. No more last-minute grocery runs at 6 PM.
It saves money. Fewer takeout nights and less food waste.
It saves energy. Decision fatigue is real, and meal planning helps eliminate it.
It supports intentional living. Food is fuel, and planning means you’re fueling yourself and your family well.

4 Simple Steps to Meal Plan Without Overwhelm

1. Start small.

You don’t need to plan breakfast, lunch, dinner, and snacks for the next three weeks. Begin with just dinners for the next 3–4 nights.

2. Pick your “go-to” meals.

Think of 5–7 meals your family loves and rotate them. Tacos, stir-fry, sheet pan veggies—simple and repeatable is the goal.

3. Theme your nights.

Give yourself anchors like “Meatless Monday” or “Soup + Salad Wednesday.” It narrows the choices and makes planning faster.

4. Make a flexible grocery list.

Write down only what you need for those meals. Add one or two “safety net” items (like pasta + sauce or frozen pizza) for nights when life goes sideways.

Bonus Tips to Keep It Easy

Use leftovers intentionally: plan for double-batch meals.
Keep a list of “lazy meals” you can whip up in 15 minutes.
Involve your family: let kids or your partner pick one meal each week.
Don’t reinvent the wheel every week—repeat what works!

*Bonus Bonus Tip

I personally use an app called AnyList. It holds all my recipes, grocery lists categorized by aisle and store, meal plans, and I can order from Instacart straight from the app. It’s amazing and I highly recommend it. I’m not an affiliate (yet!) but I truly love this app and it makes meal planning feel so much lighter.

A Gentle Reminder

Meal planning isn’t about perfection. It’s about reducing stress, saving energy, and creating more space for connection around the table. Start small, keep it simple, and give yourself grace.

You’ve got this. Dinner doesn’t have to be overwhelming. It can be simple, nourishing, and even joyful.