Let’s talk about something that can feel overwhelming but doesn’t have to be: meal planning.

Now, be honest—when you hear the words meal planning, do you get a little nervous? Maybe you picture yourself spending hours with a pen, paper, and cookbook, trying to map out seven days of meals your family will actually eat. That’s enough to make anyone want to give up before they even begin.

Here’s the truth: meal planning doesn’t have to be complicated. It can be as simple as taking ten minutes to glance at your week, your fridge, and your freezer. I call this my 10-Minute Rule—and it’s saved me from a lot of stress, wasted groceries, and last-minute takeout nights.

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Why Meal Planning Feels So Hard

The hardest part of mealtime isn’t usually the cooking. It’s the constant question: What’s for supper? Day after day, that question wears you down. Add in the rising cost of groceries, picky eaters, and a busy family schedule, and it can feel impossible to keep up.

If you’re like me, you want to serve meals that your family will actually eat, that work within your budget, and that don’t leave you standing in the kitchen for hours. That’s why I lean on simple strategies—like my 10-Minute Rule—to keep things doable.

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The 10-Minute Rule: How It Works

Here’s my process:

1. Set a timer for ten minutes. That’s it. Don’t overthink it.

2. Look at your week. Do you have busy evenings with sports, daycare pickups, or appointments? Mark those as “quick meal nights” or “leftover nights.”

3. Check your proteins. I always have chicken, hamburger, fish, or pork on hand. Pull out 2–3 proteins from the freezer to thaw—that’s the backbone of your plan.

4. Add veggies and carbs. Once protein is sorted, decide what easy sides or veggies you’ll use. Frozen veggies, a bag of salad, or rice can be lifesavers.

5. Sprinkle in flavour. This is where spices, sauces, or marinades make all the difference.

In less time than it takes to scroll Facebook, you’ll have the outline of your week ready.

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Real Life: How I Used It This Week

This past week I hit a wall—no inspiration at all. It was hot, I was tired, and even my favorite spices didn’t spark ideas. So, I went to the freezer.

• Meal 1: Stir-fry. I found a freezer meal labeled “steak with sauce—add veggies.” Perfect! I tossed in frozen broccoli, carrots, zucchini, and peppers, and that was one night done.

• Meal 2: Smash Burgers. My teen begged for them again after loving them on the Blackstone. We used pita bread as the bun, pressed the patties thin, and added seasoning. A little burger sauce, lettuce, tomato—and dinner was a hit.

• Meal 3: Zucchini Lasagna. I had zucchini in the garden that needed using, so I swapped out noodles for sliced zucchini. I salt the slices first or pan-fry them a minute to release water before layering. It turns into a veggie-packed, lower-carb lasagna that’s hearty and delicious.

• Meal 4: Quiche. On a cooler day, I baked two quiches—one for the fridge, one for the freezer. My son will happily eat quiche for days.

• Meal 5: Pork Loin. I rubbed it with my Maple Pepper spice blend and let it cook in the slow cooker. One night we had it sliced with mashed potatoes, and the next I turned the leftovers into barbecue pork wraps for the kids. Two meals, one cut of meat!

• Meal 6: Chicken Caesar Salad. I air-fried chicken breasts with garlic seasoning, made homemade croutons from sourdough, and tossed everything with Caesar dressing. My husband and son loved it.

• Meal 7: Tofu (yes, really). Tofu is budget-friendly, high in protein, and I’m determined to make it part of our rotation. Crispy tofu with spices is on the list this week—still experimenting, but it’s growing on me!

Notice something? Not a single one of these meals took hours of planning. They were simple, flexible, and family-friendly.

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Dealing with Fussy Eaters

Let’s be honest—every family has at least one. In my house, my youngest loves chicken nuggets, frozen mac and cheese, and dill pickle chips. I could fight it, but instead I balance convenience foods with homemade options. He’ll also eat broccoli cheddar soup, pesto pasta, or eggs on an English muffin—so I work those in.

If you’re battling picky eaters, try these tips:

• Always put at least one familiar food on the table.

• Let kids build their plate—give them choices within the meal.

• Involve them in cooking; ownership often equals willingness to try.

• Don’t stress if they skip a food. Variety over the week matters more than one meal.

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My Secret Weapon: Spices

When you’re short on inspiration, spices can wake up even the most basic meal. Two favorites in my kitchen right now:

• Maple Pepper: Sweet from maple syrup and brown sugar, with just enough peppery kick. I use it on pork, roasted veggies, or even sprinkled over mushrooms.

• Mediterranean Infused Sea Salt: Perfect for tomatoes, chicken, or croutons. Salt in moderation is fine, and the flavour payoff is worth it.

Investing in a few good blends means you don’t have to reinvent the wheel—just sprinkle and cook. It makes budget meals taste like restaurant dishes.

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Meal Planning When Life Happens

Here’s something I’ve learned: I never plan all seven days. Life happens—appointments run late, we order out, or leftovers stretch farther than expected. Planning 4–5 meals leaves breathing room and reduces waste.

And don’t forget, leftovers are your friend. That pork loin became wraps. Quiche became easy lunches. Zucchini lasagna gave me a veggie-packed meal for the next day. Cook once, eat twice—that’s meal planning magic.

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Final Thoughts

Meal planning isn’t about perfection. It’s about making your week a little easier, your budget stretch a little farther, and your mealtimes less stressful. Whether you’re cooking for picky eaters, feeding hungry teens, or trying to eat healthier yourself, the 10-Minute Rule can help.

So, when you’re staring at the fridge thinking, I have no idea what to cook, take a breath. Set a timer. Check your proteins. Pull out a few veggies. Add a spice or two. You’ll be surprised at how quickly a week of meals comes together.

And remember—you don’t need seven perfect dinners. You just need enough to get through the week with less stress and more joy at the table.

What about you? When you hit that wall and have no idea what to cook, what’s your go-to strategy? Share your tips—I’d love to hear them.

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Kelly’s Kitchen – Meals that bring you home.

#mealplanning #familydinners