How to Meal Plan for Beginners Without Overwhelm (Plus A Restaurant Snippet)
Learn how to meal plan without the overwhelm. This beginner-friendly guide includes simple tips, flexible meal prep ideas, and easy ways to build confidence in the kitchen. Plus, scroll down for a Cape Town restaurant highlight from my Substack (photo included).
In a previous post, I shared some simple ways to reuse ingredients you already have. Today, I want to take it a little further — with beginner-friendly tips, pantry staples to keep on hand, and easy recipes to help you ease into meal planning. Honestly, the whole idea of meal planning used to exhaust me. I thought it meant giving up my Sunday to an all-day prep marathon. But over time, I figured out how to meal prep in a way that’s flexible, low-stress, and actually useful — and more importantly, why it’s worth doing at all.
Why Meal Planning Even Matters
Weekdays are full — and no one needs the 5 p.m. panic of:
“This is frozen… that takes an hour… oh never mind, let’s just order.”
Suddenly you’re eating something that doesn’t satisfy or nourish — and you know how that ends.
As a food blogger, here’s what I’ve learned: Meal planning isn’t about batch-cooking every Sunday. It’s about reducing stress, saving money, freeing up time, and feeding yourself with care.
💛 Real Talk: What We Do as Women
We give away the best pillow, the softest towel, the nicest bowl. But meal prep? That’s yours. That’s self-love. It says: “I deserve a warm, satisfying meal — even on a Tuesday.”
How to Start Meal Prepping (Without Overwhelm)
If you’re just getting started, break it down like this:
- Base: brown rice, couscous, quinoa, barley
- Protein: chicken, beef, beans, eggs, fish
- Vegetable: bell peppers, carrots, broccoli, green beans, cauliflower
Pro tip: Make two different bases so you don’t get bored by Wednesday!
Easy Proteins to Prep
- Frozen Chicken in the Instant Pot
Add chicken + enough water to cover → cook 10 mins on high pressure → naturally release. Done. No defrosting needed. - 10-Minute Baked Chicken Breasts
Perfect if you’ve thawed ahead. Juicy and flavorful. - Fish
Cooks in 7 minutes. Add to roasted veggies for a full meal.
The Power of Vegetables
Air fry or roast vegetables like:
- Bell peppers
- Broccoli
- Carrots
- Zucchini
- Green beans
- Cauliflower
Use them in:
- Grain bowls
- Sandwiches or wraps
- Soups & stews
Easiest Meal Prep Bases
- Quinoa: High in protein + cooks quickly
- Couscous: Even easier. Moroccan couscous only needs boiling water — equal parts, cover, fluff.
My go-to: make two batches — one for grain bowls, one for salads.
5+ Couscous Recipes to Try
- How to Cook Couscous (Perfect Every Time)
- Spicy Couscous with Soft-Boiled Eggs
- Chicken Couscous Salad with Roasted Pepper Dressing
- Moroccan Couscous with Spiced Chicken
- Pearl Couscous Salad with Cherry Tomatoes
- Couscous & Roasted Sweet Potato Bowl
Why Meal Planning Helps So Much
1. Saves Time
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- No “what’s for dinner?” panic
- Fewer grocery runs
2. Saves Money
- Buy what you’ll actually use
- Plan meals around pantry staples
3. Healthier Eating
- More balanced meals
- Less takeout
4. Less Stress
- No last-minute decision-making
- The whole family knows the plan
5. Supports Batch Cooking
- Cook once, eat twice
- Stretch one protein across multiple meals
6. Reduces Food Waste
- Plan for leftovers
- Use what you already have
📍 Restaurant Recap: Bo-Vine, Cape Town
Cape Town, we love you. ❤️
We celebrated Father’s Day at Bo-Vine — and wow. The food, the staff, the atmosphere — even the man of the day was won over (and that says a lot).
We were welcomed with broth shots (yes, actual broth in little glasses!) — and from that moment, we knew we were in the right place.
We shared the Bo-Vine Meat Board:
Cuts of grain-fed, aged South African beef, rich bone marrow, Béarnaise sauce, and crispy kale.
Even the kale-haters at the table were fighting over it.
If you’re local or visiting, it’s not just a restaurant — it’s an experience.
All text and images © 2025 My Anosmic Kitchen. Please do not use or republish photos without permission.
Beginner Meal Planning: Make It Work for You
Meal planning doesn’t need to be rigid or overwhelming — it can be flexible, intuitive, and even enjoyable. Whether you’re just getting started or simplifying your routine, remember: planning a little ahead is one of the kindest things you can do for your future self.
Psst — don’t forget to bookmark this guide or save it somewhere handy, so you can come back whenever you need a little meal planning boost! 😊
Need ideas to get started? Explore my Weekly Meal Prep Recipes, browse the Beginner Pantry Checklist.
If you’re trying something new or just finding your own rhythm, I’d love to hear how it’s going — feel free to leave a comment or connect with me on Instagram @anosmickitchen
Here’s to calmer days and full plates.
You Might Also Like
- Make Once, Eat Twice: Easy Meal Prep Recipes
- 10-Minute Baked Chicken Breasts
- Couscous and Roasted Sweet Potato Bowl (with Shredded Chicken)
- 20 Easy Comfort Food Recipes Anyone Can Make (and Everyone Will Love!)
- Air Fryer Butternut Squash Soup – No Peeling, Just Roast & Blend!
- How to Cook Fluffy Quinoa Every Time
- How to Cook Couscous (Perfect Every Time)
