I know what you are thinking 'Jill, you have already written about this topic.' Yes, I have and you know why I am writing about it again? Because without a doubt it has the greatest impact on my health success.
AND because I have been menu planning for years, I have a tons of ideas that I want to share with you to help make it easier! So, if you have ever found yourself staring into the fridge at 6 p.m., exhausted and hungry, with no idea what to make for dinner, you’re not alone. The worst time to decide what to eat is right when you need to eat.
At the end of each weekly email, I outline a general plan for the week. I may not always follow it precisely, but having a framework is better than having none, right?
Why Menu Planning is a Game-Changer
Reduces Decision Fatigue – Did you know, you make roughly 35,000 decisions every single day. 35,000 decisions. By planning your meals in advance, you eliminate one of the most stressful ones: “What’s for dinner?”
Supports Healthy Eating – When you plan your meals, you can be intentional about incorporating nutrient-dense foods rather than relying on last-minute takeout or convenience meals.
Saves Time and Money – A solid menu plan ensures you only buy what you need, reducing food waste and those impulse grocery store trips that add up fast.
Makes Evenings Less Chaotic – If you already have a plan (and ingredients) in place, you’re more likely to cook a balanced meal and enjoy your evening without the stress of scrambling.
I use an app called ANYLIST. Between us, I personally despise subscription apps. I want to pay for it once and own it, but this is an app that I pay $9.99 per year for. Lets roughly say I use it for 350 out of 365 days. That rounds out to $.03/day and it is the best money I spend every day.
In AnyList, I store my recipes, I create my meal plans and my grocery lists, but my favorite feature is I can enter what I have in my pantry and it picks recipes that include that item.
(see very short demo below)
In case you are wondering, I have 503 recipes saved!
Sometimes I want to write it out and I use this!
In addition to these tools, I have a handful of meals that I keep in my back pocket that are staples:
Salmon, veggie and potatoes (whatever veg I find at the store that looks good)
Spaghetti or tacos (made on a night where I need to get a quick dinner on the table)
Salsa Chicken (check this week's newsletter as a new add to my rotation)
Pesto Chicken
One Pan Chicken and Rice
Sometimes I have the time, energy to try something new and sometimes, I don't. Some meals are more put together and fully formed and some arent. The good thing about dinner is, there are no rules!
To get your brain working, I pulled together (5) super simple, protein forward dinner with veggies and pantry staples that you could add to your rotation this week!
5 Protein-Forward Dinners You Can Make in Under 30 Minutes
These meals are built around protein, fresh vegetables, and pantry staples, making them easy to prepare while keeping you full and satisfied.
Protein: Shrimp
Veggies: Cherry tomatoes, spinach
Pantry Staples: Quinoa, olive oil, garlic, red pepper flakes
How to Make It: Cook quinoa while sautéing shrimp in olive oil and garlic. Toss in cherry tomatoes and spinach, season, and serve over quinoa.
Protein: Chicken breast, black beans
Veggies: Bell peppers, lettuce
Pantry Staples: Tortillas, taco seasoning, salsa
How to Make It: Sauté chicken and bell peppers with taco seasoning. Heat black beans and serve everything in tortillas with lettuce and salsa.
Protein: Ground turkey
Veggies: Sweet potatoes, kale
Pantry Staples: Olive oil, onion, garlicchicken
4. Salmon and Chickpea Salad
Protein: Salmon, chickpeas
Veggies: Cucumber, red onion, arugula
Pantry Staples: Olive oil, lemon, Dijon mustard
How to Make It: Pan-sear salmon while tossing chickpeas, cucumber, red onion, and arugula with a lemon-Dijon dressing. Serve salmon on top.
Protein: Thinly sliced beef
Veggies: Broccoli, carrots
Pantry Staples: Soy sauce, sesame oil, rice
At the end of every weekly email, I outline a rough plan for the week. While I may not always follow it perfectly, having a framework in place is far better than having no plan at all, right?
Menu planning is a simple yet powerful strategy that can transform your evenings and set you up for a healthier lifestyle. By having a plan, you can ensure that delicious, nutritious meals are always within reach—without the stress of last-minute scrambling.
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