Habits and Goalsetting

Your Simple 5-Step Weekly Meal Planning Routine

June 2, 2023

Tired of asking “what’s for dinner”? Use this simple 5-step weekly meal planning routine! Take 1 hour to prep for the week ahead, and you’ll learn how to save time, money and energy. Get started with the 5-step weekly meal planning process here!

How To Find Time to Exercise While Working Full-Time
How to Improve Your Relationship with Food: 3 Tips
8 ways to Stay Motivated with new Health Goals
Now Trending:
I'm tessie!

Welcome to the blog. I hope you love nerding out on goal-setting, habits, and all things food and fitness as much as I do. My goal is to create actionable tips and tools for you with every post. Enjoy!


Ready to Finally Get Consistent?

Schedule here!

Sign up for a complimentary food & body discovery call!

Save time, money and energy with this easy meal planning process!

Are you ready to rock your meal planning game? 

Let’s face it, life can get hectic, and figuring out what to eat every day can be a real headache. I always joke that the worst question to hear at the end of the day is the dreaded “what’s for dinner?” 

I mean, we’re already tired and our decision fatigue is real by the end of a long and busy work day. The last thing we should be stressing about is what to eat. And if we are unprepared AND hungry, that’s when our healthy decisions can take a back seat to fast food and cravings.

So I wanted to share my super simple 5-step weekly meal planning routine that will have you feeling prepared, relaxed and balanced with food. So grab your coffee, turn on the ASMR, and let’s make meal planning fun!

Step 1: Clean Out the Fridge (Say Bye-Bye to Funky Stuff)

Okay, let’s get real—no one wants to cook in a fridge that’s a hot mess. Toss out any expired goods and wave goodbye to those long-forgotten leftovers. 

Trust me, a clean and organized fridge is the foundation for meal planning success. As you work on meal planning, the goal is to throw away less food overall… just a little extra perk of building your meal-planning muscle!

Step 2: Choose Meals for the Week (A Menu Fit for a High Achiever)

Now that you’ve done a cleanout, you can take inventory of what you have in the house. Think through some yummy breakfast, lunch, dinner and snack options to see what you can build off of that you already have. Got peanut butter?

Great! Maybe snack #1 is nut butter on a rice cake with berries. Make a note of items you need to buy for the next step. 

Mix things up by selecting 1-2 meal options and rotate them throughout the week. Breakfast? You could alternate between drool-worthy overnight oats and a plate of sizzling eggs, & bacon. 

Step 3: Plan it Out (Make it Real)

Time to whip out your planning pencil! Consider your schedule—work, yoga classes, nights out with friends—and let your meals form around those commitments. By visualizing the week ahead, you’ll be able to create a meal plan that’s as flawless as you.

DON’T worry about having every single meal planned to a T. I usually leave all of Saturday and Sunday, and usually Friday night completely open.

It’s important to allow for balance and flexibility, so that this process doesn’t start to feel like a restrictive, rule-laden diet. 

Step 4: Make a List (Always have a list when you go to the store)

Now that you’ve got your meals planned out, it’s time to hit the grocery store (in person, delivered or pick up). Take a good look at your recipes and jot down all the ingredients you need. 

And remember, stick to the list! No room for those tempting impulse buys. Ok, maybe one… but the list is a helpful budget tool!

Step 5: Prep and Cook (Masterchef in the Making)

Get ready to werk it in the kitchen! Whether you prefer a meal prepping marathon or a few mini sessions throughout the week, it’s time to get ‘er done. 

Embrace the art of batch cooking by making extra servings of things like roasted veggies or grilled chicken. Prepping ingredients ahead of time will be your saving grace later in the week. 

Take time now to save time later.


Alright, you’ve just conquered the meal planning game like a boss! Remember, it’s all about finding what works for you, so don’t sweat the small stuff. 

With this 5-step weekly routine, you’ll strut into the kitchen with confidence, save time, and indulge in delicious, nourishing meals fit that taste great.

So go ahead, embrace your inner culinary genius, and let’s make meal planning an easy but fun affair! Bon appétit, yo!

BONUS – My Top 5 Fave Recipe Blogs

Looking for inspo for those weekly meals that are healthy, won’t break the bank and won’t take all day? Check out my favorite food websites below.

1. Healthy Steps Nutrition 

2. Eating Well 

3. Love & Lemons 

4. Eating Well 101

5. Paleo Running Momma


Want weekly wellness tips straight to your inbox?
Grab a gift from me, and you’re in!

Download this FREE healthy goal-setting masterclass featuring my signature HAPIE Goal Method™. 

You’ll get access to my newsletter, the goal-setting masterclass, and a sample of my goal guide and habit tracker. Get it HERE!

+ show Comments

- Hide Comments

add a comment

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

so hot right now

I'm Tessie, your new inner voice.

I always love it when my clients tell me "I hear you in my head reminding me I'm doing great and inspiring me to keep taking action." We all need an accountabilibuddy when it comes to personal growth and healthy habits. I'll be yours!

more about me

hey there!

5 Healthy Habit Roadblocks (mistakes) to Avoid

get the EBOOK


Body Love Bundle!

I want this

free download

 Top Resources

3 Steps to Better Body Image Right Now!

Do you have a sentence in your head that goes something like "once I lose 10 lbs, then I'll be: happy, sexy, confident, lovable, worthy, beautiful..."? This is called the arrival paradox, once X then Y. But we know, most of the time even if we achieve X, Y doesn't magically occur. The secret? Work on Y (aka your body image) along the way! Download the Body Love Bundle to get my 3 signature steps to kickstart your body confidence!



The Body Love Bundle

Certified Eating Psychology Coach, Corporate Wellness Trainer, Fitness Expert, Keynote Speaker & Creator of the HAPIE Goal Method™.

tessie tracy

© tessie tracy, LLC 2023  |  Design by Tonic  |  Photos by Kelly Weaver & canva

work with me


Get the newsletter >

@tessietracy >

follow along 
on Instagram: