Easy Ways to Plan a Weekly Menu

Maintaining a balanced diet is entirely possible even when you’re short on free time and have a limited budget. “It’s a kind of art!” notes Sean Peters, founder of MyBodyMyKitchen.com. Peters had been actively involved in sports for a long time and at one point realized that to achieve his desired results, he needed to rethink his diet. A year and a half ago, he completely overhauled his eating habits and began sharing photos of his lunches and dinners (two simple recipes for five servings) on his Instagram page. His delicious and affordable dishes quickly gained popularity among fans of a healthy lifestyle, which prompted Sean to launch his own website and a new Instagram page dedicated to healthy recipes. We invited Peters to share his best recipes and offer tips on meal prep to make your week satisfying and varied.

Article Contents:

• Start Simple
• Add Variety
• Get Support from Loved Ones
• Rice with Green, Red, and Yellow Accents
• Turkey Braised with Tomatoes and Cilantro
• Braised broccoli
• Fragrant braised black beans
• Additional tips for successful planning

Start simple

If you’re just starting to adopt new cooking habits, don’t try to plan the entire week at once. Peters advises starting with a few dishes and gradually expanding your repertoire, which will allow you to prepare a full week’s worth of meals in one go. “Trying to do everything at once can lead to frustration and chaos,” he warns. Plan your meals in advance to establish sustainable and healthy eating habits.

It’s also important to consider seasonal produce—choose fruits and vegetables that are available in your region at this time of year. This not only saves money but also ensures maximum freshness and nutritional value in your meals.

Add variety

To keep things interesting, freeze one or two portions of new dishes after each meal—this will allow you to vary your diet throughout the week. When freezing, choose foods with low water content. Change up the flavor by adding different sauces, or eat out once a week to bring some fresh variety to your taste buds.

Also, try using different cooking methods—baking, braising, steaming, or grilling. This helps preserve nutrients and adds variety to the textures of your meals.

Get support from loved ones

Cooking together will not only speed up the process but also help you discover new flavor horizons, since you’ll have more ideas and preferences to draw on. Discuss and come up with healthier variations of your favorite dishes together. (Looking for inspiration? Check out these 13 perfect flavor combinations that always work)

“I try to avoid processed foods as much as possible, but my food is never bland. Many people think that healthy food has no color or aroma. However, even my rice turns out rich and flavorful, yet low in salt,” Peters shares.

Rice with Green, Red, and Yellow Accents

Serves 5 // Prep time: 50 minutes

• 1 cup brown rice
• 1 cup red bell pepper, chopped
• 1 cup green onions, chopped
• 1/2 cup cilantro
• 1 tablespoon minced garlic
• 1 cup frozen corn
• 1 tablespoon cayenne pepper
• Salt and pepper to taste

1. Bring the water to a boil and add the rice. Once it comes back to a boil, reduce the heat and cover with a lid.
2. Simmer for 40 minutes, stirring once halfway through.
3. While the rice is cooking, prepare the vegetables. Heat the oil over low heat and lightly sauté the garlic for about 4 minutes (be careful not to let it burn). Then increase the heat, add the remaining vegetables and corn, and cook for about 2 minutes over medium heat.
4. Mix the rice with the vegetables and garnish the dish with green onions.

Turkey Stewed with Tomatoes and Cilantro

Serves 5 // Cook time: 30 minutes

• 1/2 tablespoon olive or coconut oil
• 1 tablespoon finely minced garlic
• 1 cup chopped yellow or red onion
• 1/2 cup coarsely chopped tomatoes
• 1–2 tablespoons chopped jalapeño peppers
• 2 sprigs of thyme
• 1 tablespoon red pepper flakes
• 500 g lean ground turkey
• 1/4 cup cilantro
• Salt and pepper to taste
• 1/2 teaspoon cumin

1. Heat a pot over low heat, add oil, and sauté the garlic until golden brown for 2–3 minutes.
2. Add the onion, tomatoes, jalapeño, thyme, and red pepper flakes. Increase the heat and sauté the vegetables for about 4 minutes over medium heat.
3. Add the ground turkey and cook for about 10 minutes, stirring frequently and breaking up any large pieces of meat.
4. Stir in the cilantro, and season with salt and pepper to taste.

Braised Broccoli

Servings: 10 // Cook time: 15 minutes

• 2 heads of broccoli
• 2 tablespoons olive oil
• 1/2 tablespoon of red pepper flakes
• 1/2 tablespoon of garlic powder
• 1 tablespoon sesame oil (optional)
• Salt and pepper to taste

1. Remove the stems and slice them; separate the broccoli into florets.
2. Bring water to a boil in a steamer. Place the broccoli in the steamer basket and steam for no more than 4 minutes. Remove from heat and immediately place under cold water to stop the cooking process.
3. Season the broccoli with spices, adding salt and pepper to taste.

Fragrant Braised Black Beans

8 servings // Cooking time: about 30 minutes (not including soaking)

• 2 cups rinsed and drained black beans
• 1 tablespoon olive oil
• 1 cup chopped onion
• 1/2 cup chopped celery 2 tablespoons minced garlic
• 2 cups coarsely chopped tomatoes
• 2–3 sprigs fresh thyme
• 1 teaspoon cayenne pepper
• 1/2 teaspoon cumin (optional)
• 1/2 teaspoon cinnamon
• 1 tablespoon honey or brown sugar
• Salt and pepper to taste
• Salt and pepper to taste

1. Drain the water after soaking and rinse the beans thoroughly.
2. Heat a skillet over medium heat, add oil, and sauté the onion, celery, and garlic for about two minutes. Add the tomatoes and cook for another couple of minutes.
3. Combine the beans with the vegetable mixture, then add thyme, cayenne pepper, cumin, and cinnamon.
4. Add a little water and honey, bring to a boil, then reduce the heat and simmer, covered, for 1.5–2 hours, stirring occasionally.
5. Add hot water as needed, and season with salt and pepper to taste at the end.
6. Additional tips for successful meal planning

Make a shopping list based on your menu. This will help you avoid unnecessary spending and ensure you have everything you need to prepare your planned meals.

• Use storage containers. Divide cooked food into portions and store them in airtight containers—this way, you can always quickly reheat a ready-made lunch or dinner.
• Prepare side dishes in advance, such as cooking grains or chopping vegetables for a few days ahead—this will save time on weekdays.
• Regularly update your recipes to keep things interesting and maintain your enthusiasm for healthy eating.
• Pay attention to the balance of macronutrients: proteins,
• fats and carbohydrates. This is important for maintaining energy and overall health don’t forget about snacks. By including healthy snacks like nuts, yogurt, or fresh fruit, you’ll maintain a steady energy level between main meals.
• Easy ways to plan a weekly menu