How to plan your week’s meals without overspending
I’m Tosti, and planning the week saves me money, time and a lot of decisions. Here’s how I do it without the fuss.
TostiRecipes and home cooking.
Updated · 2 min read
Start with a simple menu
You don’t need a different dish every day. Pick a few meals you like and repeat them: a couple of breakfasts, three lunches and three dinners already make a week.
Leave a day off for eating out or improvising. Knowing it’s there helps you stick to the rest, and the week feels less rigid. And if one day your plans change, that’s fine: move the meal to another day and carry on.
The grocery list, by aisle
With the menu ready, check what you already have and write down only what’s missing, sorted by aisle: fruit and vegetables, protein, dairy and pantry. You shop faster and don’t bring home what you won’t use.
Brazil’s dietary guidelines recommend planning your shopping and your cooking time, and basing meals on fresh foods.1
Cook once, eat several times
A pot of beans, a tray of roasted vegetables or a batch of chicken covers several meals. Beans are among the cheapest proteins, and a well-planned, more plant-based way of eating is healthy.2
Mix the pieces differently each day: Monday’s chicken goes in a salad on Tuesday and a stir-fry on Wednesday, and it doesn’t feel like eating the same thing.
Keep an eye on protein and vegetables
Check that every meal brings some protein, and a goal of 20 to 40 g per meal works for most people.3 Add vegetables or fruit to every plate: WHO suggests at least 400 g a day.4
Frequently asked questions
How do I make a budget-friendly weekly menu?
Pick a few meals you like and repeat them, use beans, eggs and seasonal vegetables, and cook once for several days. Check what you have before shopping and write down only what’s missing, sorted by aisle.
How can I save time cooking during the week?
Cook in batches: a pot of beans, roasted vegetables and one protein cover several meals. Wash and chop vegetables as soon as you get home from the store, and get breakfast ready the night before.
Can I share the plan with whoever cooks at home?
Yes. In Yema, your week is shared with a code so whoever cooks sees the plan and the grocery list, without your calories or your weight. What they buy gets checked off on your list.
Sources
- Brazil's Ministry of Health, 2014Guia alimentar para a população brasileira
- Academy of Nutrition and Dietetics, 2016Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
- ISSN, 2017International Society of Sports Nutrition Position Stand: protein and exercise
- WHO, 2026Healthy diet (fact sheet)
Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.