How to Create a Minimalist Meal Plan for a Week?

Do you feel exhausted to prepare meals from scratch after work? Planning your meals may seem daunting and mentally challenging for many because it requires time, creative skills, and a careful thought process. If you frequently find it difficult to plan elaborate meals for your family, you can choose to create a minimalist meal plan for a week.

What’s a Minimalist Meal Plan?

A minimalist meal plan is a simple menu created with the same set of recipes for each meal of the day. It covers the main three meals for the day.

A minimalist meal plan helps eliminate decision fatigue and improves the idea of energy management. If you are keen on knowing about the benefits of a minimalist meal plan, click here. You can understand how preparing a set of meals every day saves time and makes cooking enjoyable.

Create a Minimalist Meal Plan
Create a Minimalist Meal Plan

Step-By-Step Guide to Create a Minimalist Meal Plan

You need 30 minutes of your time, a planner, and a recipe book to quickly draft a minimalist meal plan.

Step 1: Check your most favorite recipes and allocate them into categories.

Step 2: Choose the ‘default theme’ of a meal for breakfast, lunch, and dinner.

Step 3: Create 5 breakfast, lunch, and dinner recipes for the week based on the chosen theme.

Step 4: Write the respective recipes for each day of the week.

Step 5: Create a shopping list by noting the ingredients from the menu.

Step 6: Check if you have included the main five food groups: carbs, fats, proteins, fruits, and vegetables.

Step 7: Choose a specific day and shop for your required ingredients.

Step 8: You can meal prep these items or cook on a respective day.

Minimalist Meal Planner Sample

For example, Here’s my minimalist meal planner for the week.

Minimalist Meal Planner
Minimalist Meal Planner

Step 1: My most favorite recipes are oatmeal, sandwich, and one-pot rice items.

Step 2: I have chosen “Oatmeal as the theme for breakfast”, “Sandwich as the theme for lunch” and “Pulao as the theme for dinner”.

Step 3: I have created 5 breakfast, lunch, and dinner recipes for the week.

Step 4: I have noted down each item under each weekday.

Step 5: I have prepared my shopping list with the ingredients.

Step 6: I have included all the food groups;

Carbs- Oats, Bread, and Rice

Fats – Dry fruits

Protein- Eggs, Chicken, Yogurt

Fruits – Apple, Berries

Vegetables – Potato, Cucumber, Onion, Tomato, Peas, Corn

Step 7 & 8: I will shop on one day and cook the items on the respective days.

Meal Prep Ideas

  • You can meal prep oats as overnight oatmeal.
  • Chop veggies for the whole week.
  • Boil eggs for sandwich and pulao.
  • Marinate chicken for pulao.
  • Make a big batch of raita by mixing plain yogurt with cumin powder, salt, pepper, and chili powder, and add veggies when required.

Follow these steps to create a minimalist meal plan for a week and try incorporating the meal prep ideas to save time while cooking every day.

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