Realistic Meal Planning, Part 2: How I Actually Plan Meals (Without Losing My Mind)

If you’re still here, thank you. That tells me you’re not looking for perfection. You’re looking for something that works.

Here’s what my meal planning actually looks like in real life. Not on Pinterest. Not in an ideal week. In my house, with kids, schedules, sensory needs, and very limited patience.

First, I stopped planning seven different dinners a week.

That alone changed everything.

Instead, I plan for only two or three main meals during the week. I fix larger portions, meals that reheat well, and meals that can be frozen (assembled or cooked) or repurposed. The goal is coverage, not novelty.

Some weeks it’s:

• One slow-cooker or oven meal

• One stovetop or sheet-pan meal

• One flexible “assemble as needed” meal

That’s it.

Leftovers are not a failure of planning. They are the plan.

Keeping it simple changes the meal prep game.

I also stopped planning meals in isolation. I plan ingredients, not just recipes. If I’m buying chicken, I’m using it in more than one way. If I’m chopping vegetables, I’m chopping enough for two meals. This cuts down prep time, dishes, and mental load.

Now let’s talk about kids, because this is where most plans fall apart.

I keep a running list of family-approved meals with notes on who will eat what. That way, I’m not guessing or reinventing the wheel every week. When I want to try something new, I pair it with meals I already know will work. When I need inspiration, I look at my notes to find meals I might have forgotten about that were crowd pleasers.

That matters even more when you have a child with sensory sensitivities. My son is very texture and flavor sensitive. Planning around those needs instead of fighting them keeps everyone fed and reduces stress.

Another rule I live by: meal prep should not ruin your entire day.

If a plan requires a sink full of dishes and hours in the kitchen, I won’t sustain it. I batch where it makes sense, freeze what I can, and let convenience foods work for me. Frozen vegetables, pre-washed greens, rotisserie chicken, and shortcut proteins are not cheating.

They’re tools.

I also plan with my budget in mind. Groceries are expensive. Stretching ingredients matters. Using what I already have matters. If I can cook once and eat twice, that’s a win.

And when I get bored? I don’t force it.

I change the flavor, not the food. A leftover protein can become something totally different with a new sauce, seasoning, or format. That’s how you avoid meal fatigue without starting from scratch.

Most importantly, I don’t plan by restriction.

I plan by adding:

• Add protein to keep energy stable

• Add fiber for fullness

• Add produce where it fits naturally

When your meals are satisfying and nourishing, cravings calm down on their own. Treats stop feeling urgent. Food becomes supportive instead of stressful.

So, if your meal planning has failed before, I want you to hear this clearly:

You don’t need more discipline. You need a simpler system.

Next, I’ll share specific meal frameworks and recipe ideas you can mix and match without thinking too hard.

 About the AuthorStephanie Pilkinton, RN, MSN, FNP-C, PMHNP-BCFounder of Sweet Tea & Science | Nurse Practitioner | Writer | Wellness Advocate

Stephanie is a dual-certified nurse practitioner with a passion for blending evidence-based medicine with everyday life. She believes wellness should feel approachable, not overwhelming — and that a little Southern comfort and curiosity go a long way.

Follow her journey and join the conversation at Sweet Tea & Science.