How to Meal Plan When You're Not a Planner

quinoa and beet veggie bowl

Deciding on a Sunday what your Thursday will look like can be hard.


I understand. I’m that girl too.


How do you create midweek meals that feel a little effortless and not rushed without committing to a meal by meal plan?


It’s completely possible and I help people do this all the time. Whenever I’m working with a client whether they’ve preferred a meal plan or simply a guide, I always check in - 'How’s it going? Where are you feeling challenged or stuck?’ The feedback is always the same:


‘This was easier than I thought it was going to be.'


'It didn’t take any extra time out of my normal schedule. In fact, I felt more productive.'


Of course you did. You feel accomplished. And that sense of accomplishment impacts how you show up - both at work and at home. Healthy habits create positive life results. 


Meal Planning for the Non Planner - Four of My Best Tips

  1. Have a solid foundation. Foundation is everything. Make a few multipurpose staples that keep well during the week. For example: 

    Quinoa. It can be used in a salad, veggie bowl (see recipe below) or made into a breakfast. 

    Beans + legumes. They can be sprinkled on a salad or pureed into a dip or hummus. A salad dressing or veggie dip.

    Eggs. Hard boil them at the start of your week. They'll keep in the fridge for about 5 days.These can be smashed onto an avocado toast, added to a salad, etc. 

    Baked sweet potatoes. They can be the foundation of a loaded baked sweet potato or sliced onto a veggie bowl (see recipe below) or salad. 

    I like to call these my sidekicks. They get me through the week because they’re versatile and can be used in so many different ways.
  2. Prep your produce. The easiest weeks happen in my house when produce has been washed before the start of the week. There’s something about having apples pre-washed, that makes chopping or taking them to go with a small side of pumpkin seed butter feel easy when days are busy. 
  3. Double up. When you’re inspired to cook, whether it be falafels, soup, veggie burgers or stew, double the recipe and then freeze half. So on those nights you don’t feel like cooking, you can have a meal ready in minutes.
  4. Start with one. Maybe two. Think of a recipe (or two) you feel will be most doable for you to make during your week. If you overwhelm yourself with too many recipes you’ll get discouraged. So simply pick one or two. Make a list of ingredients you need to buy + include that list when picking up your groceries. Having all the ingredients on hand when inspiration hits to cook, feels amazing.


With a little creativity + a bit of prep, you can take the eek! out of midweek meals. 

quinoa beet veggie bowl


Quinoa + Beet Veggie Bowl

serves 2

1 cup cooked quinoa

1 baked sweet potato, sliced

2 kale leaves, deveined and chopped

1 beet, spiralized or thinly sliced

3/4 cup mung beans, cooked or sprouted (you can substitute in your favourite bean or legume) 

1/2 avocado, sliced

2 eggs, hard boiled (optional)

Microgreens (optional)


How to:

  • Equally divide and layer ingredients into two bowls
  • Top each bowl with an egg and microgreens (optional)
  • Serve with salad dressing (see recipe below)



makes approx. 1/2 cup

1/2 cup extra virgin olive oil

1 Tbsp water

1 Tbsp nutritional yeast

1 tsp white onion, chopped

1 tsp tahini

1/2 tsp tamari or coconut aminos

1 small garlic clove

1/4 tsp ground Himalayan rock salt

drop of maple syrup

generous grinding of pepper


How to:

  • Add all ingredients into a high powered blender
  • Blend on high until well combined (approx. 1 minute)
  • Serve with Quinoa + Beet Veggie Bowl
  • Dressing will keep in an airtight jar for 4 days in the fridge

Note: This dressing can be made without a blender. Simply mince the garlic, finely chop the onion and place all ingredients in a glass jar. Cover + shake until well combined. 


Now it’s your turn. What's one of your top ways to keep those meals coming during the week? Share with me in the comments below. 

rena williams wellness