My Simple 3-Step Meal Planning System
The Simple 3-Step Meal Planning System: Ditch the Stress & Make Dinner Easy!
Meal planning sounds great in theory, right? You sit down, pick meals for the week, make a grocery list, and suddenly you have your life together.
Except… if you’re like me, you know it’s never that simple. 😅
By the time Wednesday rolls around, you don’t feel like eating what’s on your meal plan, half your ingredients are forgotten in the fridge, and decision fatigue has hit HARD. Traditional meal planning just doesn’t always work when life gets unpredictable or you have a neurodivergent mind like mine.
That’s why I created the Simple 3-Step Meal Planning System—a method that’s structured enough to reduce stress but flexible enough to fit the way real life works. Ready? Let’s go! 🚀
Step 1: Pick 3 Proteins
Instead of locking yourself into specific meals, start with 3 proteins for the week. These will be the base for your meals, and you can mix and match from there.
👉 Examples: Chicken, ground beef, salmon
This method gives you options without overwhelming choices. You’ll know what’s available, but you can decide what to cook each day based on what sounds good in the moment.
Step 2: Prep Ingredients Ahead of Time
If cooking feels like too much effort, you’ll probably default to cereal for dinner. (No shame, I’ve been there! 😂)
The fix? Prepping ingredients ahead. Not full meal prep—just the time-consuming stuff.
✅ Wash & chop veggies (onions, bell peppers, carrots, etc.) ✅ Portion proteins (season some for tacos, some for stir-fry, etc.) ✅ Pre-cook staples (like rice or roasted potatoes to use in multiple meals)
This way, when it’s time to cook, the hard part is already done! No more staring at raw chicken and wondering if you really have the energy to deal with it. 😂
Step 3: Rotate Meals Based on What You Feel Like Eating
Here’s where the magic happens. Instead of a strict meal plan, you have prepped ingredients and proteins ready to mix & match. When dinner time comes, you choose based on what actually sounds good.
🔹 Example Meal Rotation (with Chicken, Beef, and Salmon):
Monday: Chicken stir-fry with pre-cut veggies & rice
Tuesday: Tacos with seasoned ground beef & prepped toppings
Wednesday: Salmon with roasted potatoes & asparagus
Thursday: Chicken wraps with pre-cooked rice & veggies
Friday: Beef & veggie pasta (using leftovers!)
See? Less pressure, more flexibility, and way less food waste!
Why This Works for Busy People
✔ Eliminates decision fatigue—You’re not choosing from 50 different meals, just a few ingredients.
✔ Allows for flexibility—Eat what sounds good without guilt.
✔ Reduces overwhelm—No more full-on Sunday meal prep marathons (because let’s be real, those never last).
✔ Saves time & energy—Prepping ahead makes cooking faster & easier.
Ready to Simplify Dinner? Let’s Do This!
If meal planning has always felt impossible, this system might be exactly what you need. Give it a try this week and let me know how it goes! 👇
💬 Drop a comment: Which part of meal planning do you struggle with the most?
📌 Save this for later: Pin this post so you can revisit it when you need it!
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Cooking doesn’t have to be a struggle. With a little flexibility and some smart prep, you can make mealtime easier and actually enjoy what you eat—without the stress. ❤️👩🍳
Cook with Joy, eat with love!
