1. Start With a Simple Weekly Framework

Instead of choosing random meals, use a weekly pattern that guides your choices:

• Monday — Quick & Easy

• Tuesday — One-Pan Meal

• Wednesday — Pasta or Rice

• Thursday — Chicken Night

• Friday — Fakeaway Treat

• Saturday — Something New

• Sunday — Comfort Dinner

This removes decision fatigue instantly.

2. Pick 3–4 “Core Recipes” You Already Know

Most people repeat the same meals anyway — and that’s OK.

Choose a few go-to dishes you’re comfortable cooking:

• Chicken stir fry

• Creamy tuna pasta

• One-pan chicken & rice

• Air fryer crispy potatoes

• Easy fajitas

• Pasta with sauce

These anchor your weekly plan.

3. Add 1–2 Quick New Recipes

To keep things exciting, choose one or two new simple recipes each week.

Good examples:

• Quick Prawn Stir Fry

• Air Fryer Crispy Potatoes

• Easy Chicken Fajitas

Pick something that cooks in 30 minutes or less.

4. Check What You Already Have

Look in your:

• Fridge

• Freezer

• Pantry

Use ingredients you already have first — it saves money and reduces waste.

If you see tuna, pasta, frozen peas → boom, Creamy Tuna Pasta night.

5. Build Your 7-Day Dinner Plan (Fast)

Now fill in each day using your plan template.

Example Weekly Plan

• Monday: Air Fryer Chicken & Veg

• Tuesday: One-Pan Chicken & Rice

• Wednesday: Creamy Tuna Pasta

• Thursday: Easy Chicken Fajitas

• Friday: Quick Prawn Stir Fry

• Saturday: No-Bake Oreo Dessert Night

• Sunday: Slow Cooker Comfort Meal

Quick, balanced, and budget-friendly.

6. Make a Short Shopping List

Add only what you need:

Proteins: chicken, prawns, tuna
Veg: peppers, onions, broccoli, potatoes
Staples: pasta, rice, garlic, seasoning

This keeps costs low and avoids mid-week supermarket runs.

7. Save & Reuse Your Weekly Plans

Meal plans aren’t one-time use.
Rotate your favourites every few weeks and swap in something new.

Soon, you’ll have a library of meal plans you can reuse forever — saving time every week.

✨ Final Tip

Meal planning isn’t about perfection — it’s about making weekday cooking stress-free.
Use a simple system, rotate your favourite recipes, and enjoy easy, delicious meals all week long.