How I Meal Plan Once and Cook Less All Week

By Lindsay Metternich | Harmony Helpers

I used to roll my eyes at the words “meal planning.” It sounded like one of those things moms with color-coded fridges and matching pantry bins did. But over time—especially with a busy house full of kids, work, and not a lot of spare brainpower—I realized something important:

Meal planning isn’t about perfection.It’s about peace.

When I take 30 minutes at the start of the week to plan meals, grocery shop once, and do a little prep, everything else runs smoother. There’s less whining, fewer last-minute drive-thru runs, and more energy left for the things that matter—like after-dinner walks, slow evenings, and kitchen dance parties.

Today, I want to walk you through exactly how I meal plan once and cook less all week. I’ll also share 5 go-to meals my family eats—plus a few tricks that make the week easier (and cheaper) too.

Step 1: Pick 5 Meals with Overlapping Ingredients

When I plan, I don’t just look for meals that sound good—I look for ingredients that play well together. If I’m buying a big bag of shredded cheese, I want it showing up in more than one dish. If I’m roasting chicken, you better believe it’s doing double duty.

Each week I pick:

• 1 chicken meal

• 1 beef meal

• 1 Mexican-inspired meal (always a hit)

• 1 meatless or pasta night

• 1 slow cooker or “dump and go” night

  
  

Step 2: Grocery Shop Once

I take my list, head to the store (or use delivery when I need to), and make sure I have:

• Fresh produce that won’t wilt in two days

• Proteins for 2–3 days (the rest I freeze)

• Staples we’re low on: tortillas, rice, broth, shredded cheese, etc.

  
  

The key here? Shop intentionally so you’re not standing in front of the fridge at 5:45 p.m. wondering what you even bought.

Step 3: Prep the Basics on Sunday

I don’t batch cook full meals—just the “boring” stuff that eats up weeknight time:

• Dice onions and bell peppers

• Shred cheese

• Pre-cook a pound of ground beef

• Bake chicken breasts or thighs with olive oil, garlic, and salt

• Wash and cut fruit for lunchboxes

• Make a double batch of rice or quinoa

That’s it. No fancy containers, no chef hat needed.

The 5 Meals We Actually Eat (and How I Prep Them)

1. Baked Chicken with Roasted Veggies and Rice

Why I Love It: It’s healthy, simple, and everyone eats it—no battles.

How I Prep:

• Sunday: Bake chicken breasts with garlic, salt, and olive oil.

• Roast a tray of broccoli, carrots, and potatoes.

• Make a big batch of rice.

Meal Night: Reheat everything and drizzle with honey mustard or ranch. Done.

2. Ground Beef Pasta Bake

Why I Love It: It stretches one pound of beef into a full meal with leftovers.

How I Prep:

• Sunday: Brown 1 lb ground beef with garlic and onion. Store in container.

Meal Night:

• Boil pasta (penne or rotini)

• Mix pasta + beef + marinara + shredded cheese in a casserole dish

• Bake at 375°F for 20 minutes

Pro Tip: Double the recipe and freeze one!

3. Taco Night (Mexican-Inspired Meal)

Why I Love It: Everyone builds their own, so no complaints.

How I Prep:

• Sunday: Chop lettuce, tomatoes, onions, and cilantro

• Shred cheese and store in a zip-top bag

• Make a batch of rice or beans (or both)

Meal Night:

• Heat up tortillas

• Use leftover chicken or beef

• Put out toppings buffet-style and let the kids build their own

  
  

4. Cheesy Veggie Quesadillas with Fruit Smoothies

Why I Love It: It’s meatless but filling. Total comfort food.

How I Prep:

• Dice up bell peppers, spinach, mushrooms, or any veggie

Meal Night:

• Sauté veggies, toss into a tortilla with cheese, fold, and grill on both sides

• Blend frozen bananas, strawberries, and yogurt for smoothies

Bonus: Leftovers make a great lunch the next day.

5. Slow Cooker Honey Garlic Chicken & Rice Bowls

Why I Love It: Throw it in the crockpot and forget it.

How I Prep:

• Sunday: Mix sauce ingredients in a jar (1/3 cup honey, 1/4 cup soy sauce, garlic, splash of vinegar)

Meal Night:

• Add chicken thighs to slow cooker with sauce

• Cook 4–6 hours on low

• Serve over rice with steamed broccoli or green beans

  
  

Final Thoughts: It's Not About Fancy. It's About Freeing Up Energy.

I don’t cook gourmet. I don’t prep 15 freezer meals.But I do plan ahead, I do save time, and I do make space for what matters.

Meal planning doesn’t have to look perfect—it just has to work for you.

If you try this method (or any of these meals!), tag me or send a message—I love hearing what’s working in your kitchen.

Until then, here’s to less cooking, more calm, and families fed with love.– Lindsay