Leaf & Logic NutriShift
General nutrition education
Simple Weekly Meal Planning Starter
Meal planning does not mean deciding every meal perfectly. Start with the busiest parts of your week and plan enough to make those days easier.
- 1
Check your week
- Which days are busiest?
- Which days allow more preparation time?
- Are there appointments, work shifts or family commitments?
- 2
Choose three main meals
Select three meals that are realistic for the week. They can be repeated or adapted.
Meal 1:Meal 2:Meal 3: - 3
Plan for leftovers
- Can one meal provide lunch the next day?
- Can part of a meal be frozen?
- Can one ingredient be used in two meals?
- 4
Add simple breakfasts, lunches and snacks
Breakfast ideas:Lunch ideas:Snack ideas: - 5
Create the shopping list
- Fresh food
- Pantry
- Fridge
- Freezer
- Household essentials
Planning three useful meals is still meal planning. You do not need to plan the entire week at once.
Prepared by Cora Potgieter, Certified Nutritionist. This resource provides general nutrition education and practical food guidance. It does not replace individual medical advice, diagnosis, treatment or care from a GP, Accredited Practising Dietitian or another appropriately qualified health professional.
Date last reviewed: July 2026
