Meal Planning for a Busy Week: Tips from a Dietitian

By: Carrie Snyder MPH, RDN, CSOWM, LDN, CDCES

Does your week ever feel so busy that healthy eating gets pushed to the side? Between work, errands, and family schedules, it’s easy to end up grabbing fast food, skipping meals, or eating whatever’s quickest. The truth is—planning ahead doesn’t have to be complicated, and it can actually make your week a whole lot easier. 

Here are some simple dietitian-approved tips to help you plan meals without stress: 

1. Keep It Simple 

Meal planning doesn’t mean cooking elaborate recipes every night. Think in threes: 

• Protein (chicken, eggs, beans, tuna, tofu) 

• Veggie (fresh, frozen, or even pre-cut) 

• Carb (rice, potatoes, pasta, whole-grain bread) 

Mix and match these building blocks to create quick, balanced meals. 

2. Repeat What Works 

You don’t need a brand-new menu every week. Pick a few go-to breakfasts and lunches, and rotate them. For example: overnight oats for breakfast for a few days, and a chicken-and-veggie wrap for lunch on repeat. Less decision-making means less stress! 

3. Batch Cook the Basics 

Set aside an hour or two on the weekend to prep a few items: 

• Cook a pot of rice or quinoa 

• Roast a tray of vegetables 

• Grill or bake chicken for the week 

This way, you’ll have “ready-to-go” ingredients that make weekday meals much faster. 

4. Use Healthy Shortcuts 

Not every meal needs to be from scratch. Convenient options can still be nutritious: 

• Pre-washed salad mixes 

• Veggie tray 

• Frozen veggies or fruit 

• Canned beans 

• Rotisserie chicken 

These save time while still helping you stick to your goals. 

5. Pack Easy Snacks 

Busy days often mean long gaps between meals. Keep snacks on hand that combine protein + fiber to prevent the “hangry”, like: 

• Greek yogurt with fruit 

• Hummus with carrots and whole-grain crackers 

• Cheese stick and an apple 

• Roasted chickpeas 

6. Shop with a List 

Once you know what meals you’re planning, write out a grocery list. It helps you stay on track, saves money, and prevents those mid-week “what’s for dinner?” moments. 

7. Keep Track of What Works 

When you find meals or snacks you really enjoy, keep a record. You can use a paper notebook, recipe cards, or apps like Paprika, Mealime, or even the notes app on your phone. Having a personal “recipe bank” makes meal planning faster and easier over time. 

8. Plan for Eating Out 

Busy weeks may include a night out or takeout—and that’s okay! Build it into your plan. Choose the night that makes the most sense for your schedule, and aim for balanced choices (like grilled proteins, veggies, or splitting portions). Planning for it helps you enjoy the meal without guilt. 

9. Prevent Food Waste 

Food waste not only costs money but also makes meal planning more stressful. To cut down waste: 

• Use perishable foods (like berries or fresh greens) earlier in the week. 

• Freeze leftovers for another meal. 

• Repurpose ingredients—for example, roast extra veggies to use in salads, wraps, or omelets. 

10. Don’t Aim for Perfect 

Some weeks you’ll prep everything, other weeks you might only manage a couple of meals. That’s okay! Even planning ahead for two or three meals can make a big difference. Meal planning is about making your life easier, not harder. 

Key take away: 

Meal planning doesn’t have to be fancy. By keeping it simple, repeating what works, planning for meals out, and reducing waste, you can save time, cut stress, and still enjoy nourishing meals all week long.