Meal planning is the single most effective behavioral intervention for improving diet quality. People who plan and prepare their own food eat significantly healthier and spend less.

Why meal planning works:

• Removes decision fatigue at meal times — when you're hungry, you make poor choices
• Ensures healthy food is accessible and convenient
• Reduces reliance on fast food and takeout
• Controls ingredients, portions, and cost

Basic meal prep framework:

1. Choose 2–3 protein sources for the week (chicken, eggs, legumes)
2. Batch cook a grain (rice, quinoa, oats)
3. Prep vegetables (wash, chop, roast)
4. Prepare sauces/dressings in advance
5. Portion into containers for the week

Time investment: 1–2 hours per week of prep = 5–10 hours saved, significantly better food choices, and lower food costs.

Reference:

Wikipedia: Meal preparation

https://en.wikipedia.org/wiki/Meal_preparation