Meal Planning for Dads Who Hate Meal Planning
Let’s be honest—meal planning sounds like one of those things other people do. Pinterest moms. CrossFit couples. People with label makers.
But if you’re the default food person in your house (or want to stop eating chicken nuggets over the sink), having a basic plan changes everything.
Here’s how to meal plan without spreadsheets, color coding, or losing your will to live.
🍳 Step 1: Pick Your Meal Theme Nights
Don’t start from scratch every week. Use 4–5 repeating themes to shrink decision fatigue.
Steal this:
Monday – Pasta or Stir Fry
Tuesday – Tacos or Bowls
Wednesday – Sheet Pan / Slow Cooker
Thursday – Leftovers or “Free-for-All”
Friday – Pizza or Takeout
Leave weekends flexible. You’ll either cook something elaborate—or collapse.
🖨️ Want structure? Use the [Weekly Meal Planner + Grocery List Generator] to auto-fill your week and make a list in one go.
🛒 Step 2: Create a Default Grocery List
If you buy the same 80% of stuff every week… make a base list once and reuse it.
Pro tip: Organize it by store sections:
Produce
Protein
Pantry
Dairy
Snacks
“Surprise Me” section for impulse items (because you’re human)
You can even save it in your notes app, print it, or load it into Instacart. One less brain task every week.
🔁 Step 3: Rotate Your All-Star Meals
You don’t need 30 meals. You need 7 you don’t hate.
Start by identifying:
3 fast meals (15 min or less)
2 kid-approved “everyone eats it” options
1 weekend experiment (if you’re feeling ambitious)
1 fallback meal (cereal is valid)
That’s your core. Rotate based on what’s on sale or what’s about to expire in the fridge.
📌 Add 1 new recipe a month if you're feeling bold. That’s it.
🧠 Dad Hack: Cook Once, Repurpose Twice
Roast chicken on Monday =
→ Chicken tacos Tuesday
→ Chicken salad wrap Wednesday
Make one good thing → stretch it across the week → thank yourself later.
This is meal planning for real life—not a cooking show.
🖨️ Free Download: Weekly Meal Planner + Grocery List Generator
Plan 5 dinners. Auto-generate a grocery list. Print it and go.
This free tool does the thinking for you, so you can just shop and cook.
[Download it here →]
❓ FAQs
What if I forget to meal plan one week?
Then you wing it. You’re still a good dad. Pick it back up next Sunday.
How do I deal with picky eaters?
Include 1 “safe food” at every meal, and let them choose what to eat. You’re a parent, not a short-order chef.
Is cereal a dinner?
100%. Just put it in a real bowl.
🧪 What to Try This Week
Choose 4 meal themes and stick with them for a month.
Create a default grocery list organized by section.
Use the [Meal Planner Tool] to auto-fill a week of dinners.
You don’t need a food philosophy. You need five meals that work and one list that saves your brain.
The goal is not to crush it—it’s to stop improvising at 6:42 p.m. every night.
