Are you tired of spending hours each week planning meals, grocery shopping, and trying to figure out what to cook for dinner? Minimalist meal planning might be the solution you need. By simplifying your meal planning process, you can save time, money, and reduce stress around preparing food and grocery shopping.

Control meal plan.
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What is minimalist meal planning? It is all about decluttering your pantry and fridge, streamlining the meal-planning process, and reducing waste. It involves creating a simple meal plan with a few basic ingredients and reusing leftovers to create new meals. With minimalist meal planning, you can avoid being overwhelmed by trying to come up with new recipes every week and instead focus on creating delicious, healthy meals with minimal effort.

I consider myself an expert minimalist meal planner, because I’ve been cooking this way for years! Whether you’re a busy professional, a stay-at-home parent, or just looking to simplify your life, minimalist meal planning can help you save time, reduce stress, and eat healthier. And, I’ve got all the tips, tricks and details you need to master this way of meal planning.

Understanding Minimalist Meal Planning

Meal planning can be a daunting task, especially if you have a busy lifestyle. However, with minimalist meal planning, you can simplify the process and save time and money. Minimalist meal planning involves planning your meals with a minimalist approach, which means you only use what you need and nothing more.

To get started with minimalist meal planning, you need to understand the basic principles. Here are some key concepts to keep in mind:

  • Simplicity: The goal of minimalist meal planning is to simplify your life. This means that you should focus on simple recipes that require minimal preparation and ingredients. Stick to the basics and avoid complex recipes that require a lot of time and effort. Now’s not the time to be trying gourmet recipes!
  • Efficiency: Minimalist meal planning is all about efficiency. You should aim to plan your meals in advance, so you can save time and reduce stress. Make a list of the ingredients you need and buy them in bulk to save money.
  • Flexibility: Minimalist meal planning is not about rigid rules. You should be flexible and adapt your meal plan to your needs and preferences. Don’t be afraid to experiment with new recipes and ingredients, and make adjustments as necessary.
  • Quality: Although minimalist meal planning focuses on simplicity and efficiency, it’s important to prioritize quality. Choose fresh, whole foods and avoid processed foods as much as possible. This will ensure that you’re getting the nutrients you need and staying healthy.

By following these principles, you can create a minimalist meal plan that works for you. Remember, the key is to keep it simple, efficient, flexible, and high-quality. With a little bit of planning and creativity, you can enjoy healthy, delicious meals without the stress and hassle.

Why Choose Minimalist Meal Planning

If you’re looking to simplify your life and reduce decision fatigue, minimalist meal planning might be the perfect solution for you. Here are a few reasons why you should consider adopting a minimalist approach to meal planning.

Health Benefits

Minimalist meal planning can have a positive impact on your health. By planning your meals in advance, you can ensure that you’re eating a balanced and nutritious diet. This can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall well-being.

When you plan your meals in advance, you can also avoid the temptation to grab unhealthy snacks or fast food on the go. Instead, you’ll have healthy meals and snacks readily available, making it easier to stick to your health goals.


Minimalist meal planning can also be a budget-friendly option. By planning your meals in advance, you can make a grocery list and only buy the ingredients you need. This can help you avoid overspending on groceries and reduce food waste.

When you plan your meals in advance, you can also take advantage of sales and discounts. For example, if you know you’ll be making a lot of meals with chicken, you can stock up when it’s on sale and freeze it for later.


Minimalist meal planning can also save you time. By planning your meals in advance, you can avoid the stress of trying to figure out what to make for dinner each night. You’ll also save time by only making one trip to the grocery store each week, instead of running out for ingredients multiple times.

When you plan your meals in advance, you can also prep ingredients ahead of time. For example, you can chop vegetables or cook rice in advance, making it easier to throw together a meal on a busy weeknight.

Overall, minimalist meal planning can help simplify your life and make healthy eating easier and more affordable. Give it a try and see how it works for you!

Steps to Start Minimalist Meal Planning

Woman browsing recipes on her laptop in the kitchen
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Here are three easy steps to start minimalist meal planning.

Declutter Your Kitchen

Before you start meal planning, take some time to declutter your kitchen. Get rid of expired food, duplicate items, and anything you don’t use regularly. This will make it easier to see what you have and what you need when you’re planning your meals.

Consider organizing your pantry and fridge by food groups or categories. This will help you quickly identify what you have and what you need to buy. You can also use clear containers or labels to make it easier to see what’s inside.

Plan Your Meals

The key to successful meal planning is to keep it simple. Start by planning your meals for the week ahead. Choose a few recipes that you know and love, and that are easy to make. You can also try to incorporate some of your favorite ingredients into different meals throughout the week.

Create a meal plan template that works for you. You can use a spreadsheet, a printable template, or even a whiteboard. Write down your meals for each day of the week, including breakfast, lunch, dinner, and snacks.

Shopping Tips

Once you have your meal plan, it’s time to go shopping. Before you head to the store, take an inventory of what you already have. This will help you avoid buying duplicate items and reduce food waste.

Stick to your list and avoid impulse buys. Consider buying in bulk for items that you use regularly, such as grains, beans, and nuts. This can save you money in the long run.

Finally, try to shop seasonally and locally when possible. This can help you save money and support local farmers.

By following these simple steps, you can start minimalist meal planning and enjoy the benefits of a more organized, efficient, and sustainable kitchen.

Minimalist Meal Ideas

Meal for two.
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When it comes to minimalist meal planning, the key is to keep things simple and easy. Here are some meal ideas for breakfast, lunch, dinner, and snacks that are quick, delicious, and won’t break the bank.


  • Overnight oats: Mix rolled oats, milk, and your favorite toppings in a jar and let it sit in the fridge overnight. In the morning, you’ll have a delicious and filling breakfast ready to go.
  • Avocado toast: Toast a slice of bread, spread mashed avocado on top, and sprinkle with salt and pepper. You can also add a fried egg or sliced tomatoes for extra flavor.
  • Smoothie bowl: Blend frozen fruit, yogurt, and milk together and pour it into a bowl. Top with granola, nuts, or fresh fruit for a satisfying breakfast.


  • Salad: Mix greens, veggies, and protein (like chicken or tofu) together with your favorite dressing for a refreshing and healthy lunch. Or try this Cucumber Salad with Feta.
  • Sandwich: Layer your favorite deli meat, cheese, and veggies between two slices of bread for a classic lunch option.
  • Leftovers: Don’t be afraid to eat leftovers from dinner for lunch. It’s an easy way to use up food and saves time and money. Try these leftover steak quesadillas for lunch.


  • Stir-fry: Cook sliced veggies and protein (like chicken or beef) together in a pan with soy sauce and spices. Serve over rice or noodles for a filling dinner. This copycat Kung Pao Chicken recipe is a great example of an easy stir-fry.
  • Sheet pan dinner: Roast veggies and protein (like salmon or chicken) together on a sheet pan for an easy and flavorful meal.
  • Tacos: Cook ground beef or turkey with taco seasoning and serve with tortillas, cheese, lettuce, and salsa for a fun and customizable dinner.


  • Apple slices with peanut butter: Slice up an apple and dip it in peanut butter for a healthy and satisfying snack.
  • Popcorn: Pop some popcorn and sprinkle it with salt or cinnamon for a low-calorie snack option.
  • Veggies and hummus: Dip sliced carrots, cucumbers, and bell peppers in hummus for a nutritious and tasty snack.

Remember, minimalist meal planning doesn’t have to be complicated or time-consuming. With these meal ideas, you can enjoy delicious and healthy food without breaking the bank.

Overcoming Challenges in Minimalist Meal Planning

Healthy fitness meal with fresh salad diet concept.
Photo credit: Yayimages.

When it comes to minimalist meal planning, you may encounter a few challenges. But don’t worry, with a little bit of planning and preparation, you can easily overcome them. Here are some common challenges you may face and how to tackle them:

Variety in Meals

One of the biggest concerns people have when it comes to minimalist meal planning is the lack of variety. But just because you’re sticking to a simple meal plan doesn’t mean you have to eat the same thing every day. Here are some tips to add variety to your meals:

  • Mix up your proteins: Instead of always having chicken, try incorporating fish, tofu, or beans into your meals.
  • Experiment with different spices: Spices can completely transform the flavor of a dish. Try using different combinations of spices to add variety to your meals.
  • Incorporate different cuisines: Explore different cuisines and incorporate their flavors into your meals. For example, try making a stir-fry with Asian flavors or a curry with Indian spices.

Dealing with Cravings

Another challenge you may face when it comes to minimalist meal planning is dealing with cravings. Here are some tips to help you overcome them:

  • Allow yourself a treat: It’s okay to indulge in your favorite foods once in a while. Allow yourself a treat every now and then to satisfy your cravings.
  • Find healthier alternatives: If you’re craving something sweet, try opting for a piece of fruit instead of a candy bar. If you’re craving something salty, try having some roasted nuts instead of chips.
  • Drink plenty of water: Sometimes, our cravings are actually a sign of dehydration. Drink plenty of water throughout the day to stay hydrated and reduce cravings.

Feeding a Family

If you’re feeding a family, minimalist meal planning can be a bit more challenging. Here are some tips to help you make it work:

  • Get the whole family involved: Have your family help you plan and prepare meals. This will not only make it easier for you, but it will also teach your kids valuable cooking skills.
  • Make meals customizable: If you’re making a stir-fry, for example, make it customizable so everyone can add their own preferred proteins and vegetables.
  • Plan for leftovers: Cook in larger batches so you can have leftovers for the next day’s lunch or dinner. This will save you time and money in the long run.

By following these tips, you can easily overcome the challenges of minimalist meal planning and enjoy healthy, delicious meals every day.

Maintaining a Minimalist Meal Plan

Hands cutting vegetables on chopping board.
Photo credit: Yayimages.

Now that you have created your master meal list and planned your meals for the week, it’s time to focus on maintaining a minimalist meal plan. Here are a few tips to help you stay on track:

Stick to Your Plan

One of the keys to maintaining a minimalist meal plan is sticking to your plan. Resist the urge to deviate from your master meal list and meal plan for the week. If you find yourself in a situation where you need to make a last-minute change, try to choose a meal that uses ingredients you already have on hand.

Shop Smart

When it comes to maintaining a minimalist meal plan, shopping smart is essential. Make a list of the ingredients you need for the week and stick to it. Avoid buying ingredients that you don’t need or won’t use. Consider buying in bulk for items that you use frequently, such as rice or beans, and to keep things affordable, watch the flyers for deals and specials.

Prep Ahead

Prepping ahead can save you time and make it easier to stick to your meal plan. Consider prepping ingredients such as vegetables or protein sources ahead of time. You can also prepare meals in advance and freeze them for later in the week.

Embrace Leftovers

Leftovers are a great way to reduce food waste and simplify your meal planning. When you prepare meals, make extra to enjoy as leftovers for lunch or dinner the next day. You can also repurpose leftovers into new meals, such as using leftover roasted vegetables in a salad or adding leftover chicken to a stir-fry.

By sticking to your plan, shopping smart, prepping ahead, and embracing leftovers, you can maintain a minimalist meal plan and simplify your life in the kitchen.


By implementing minimalist meal planning, you can simplify your eating habits, save time and money, and prioritize your health and wellness. Here are some key takeaways to keep in mind:

  • Start with a master meal list: Identify your go-to meals and create a list of them. This will save you time and energy when planning your meals.
  • Focus on essential dietary needs: Keep it simple by focusing on whole foods and essential nutrients. Don’t overcomplicate things with complex recipes or unnecessary ingredients.
  • Plan your meals in advance: Take some time each week to plan out your meals. This will save you time and money in the long run, and ensure that you always have healthy options on hand.
  • Practice mindful eating: Slow down and enjoy your meals. Pay attention to your body’s hunger and fullness cues, and savor the flavors and textures of your food.
  • Don’t be too hard on yourself: Remember that minimalist meal planning is all about simplicity and balance. Don’t stress out if you don’t stick to your plan perfectly, and allow yourself some flexibility and indulgences.

By following these tips, you can create a minimalist meal plan that works for you and your lifestyle. Whether you’re a busy professional, a student on a budget, or a health-conscious parent, minimalist meal planning can help you achieve your goals and feel your best. So why not give it a try?

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