How to Master Weekly Meal Planning & Stay on Track All Week

Let’s face it, life is busy, and staying on top of meals can easily slip down the priority list. But planning ahead doesn’t just make life easier, it helps you stay on track with your training goals, supports better food choices, and saves time, money, and stress during the week.

Here’s how to meal plan like a pro and take back control of your week.

1. Block Out 30 Minutes Each Week for Planning

Set a non-negotiable 30-minute “meal planning meeting” with yourself. This could be on a Sunday morning with a coffee, or after your Saturday grocery shop " for the week ahead". Use this time to:

• Check your schedule (nights out, busy workdays, gym sessions)

• Choose meals that suit your energy needs and time limits

• Write a shopping list based on those meals

Hot Tip: Keep a notes section on your phone for rotating meals you love!

2. Plan Around Your Training Sessions

Are you training in the AM or PM? Plan your meals to support your performance and recovery:

• AM training? Focus on a protein-rich breakfast post-workout and fuel up with carbs later in the day.

• PM training? Keep meals light and balanced early in the day, and plan a solid dinner with protein + carbs to recover.

3. Use the “3-2-1” Formula for Meal Variety

To avoid boredom and decision fatigue, try this formula:

• 3 different proteins (e.g. chicken, lentils, tofu or salmon)

• 2 different carbs (e.g. quinoa, rice, sweet potato)

• 1 hero vegetable mix (e.g. roast veggie tray bake or stir-fry mix)

Then rotate them in different combinations through the week with sauces, spices, or fresh herbs.

4. Prep Ingredients, Not Always Full Meals

Meal prep doesn’t mean eating the same thing every day. Instead:

• Batch cook protein (grill 4 chicken breasts, roast a tray of tofu)

• Chop veggies for snacks and stir-fries

• Boil some eggs, cook rice or quinoa, and make a simple dressing

These prepped bits can be turned into meals in 10 minutes or less during the week!

5. Stock a Backup Drawer or Freezer

Life will throw curveballs, long days, last-minute plans, or just plain exhaustion. Be ready with:

• Tinned tuna, chickpeas or lentils

• Frozen stir-fry veggie packs

• Precooked rice or high-protein pasta

• Greek yoghurt, protein bars or smoothie ingredients

Backup = success, not failure.

 6. Keep It Real & Repeat What Works

Don’t aim for perfection, aim for consistency. If you find 2-3 breakfasts, lunches, and dinners that work for your goals and feel good in your body, repeat them!

Progress comes from the things you do most often, not from changing meals every single day.

Meal Planning = More Confidence, Less Stress

When you’re prepared with nourishing meals and smart snacks, you feel:

• More in control

• Less tempted by poor food choices

• More fuelled to train and move

• Less bloated, more energised, and on track with your goals

You don’t need to be perfect, just prepared.

Make your weekly food work for you, not against you.