Ever stare into the fridge at 6:30 PM, totally drained, wondering what on earth you’re going to make for dinner?
Good news: meal planning doesn’t have to be complicated.
With a simple 10-minute Meal Sprint Plan, you can set yourself up for fast, no-stress dinners all week — even when life feels out of control.
Here’s how to sprint your way to smarter meals without the overwhelm.

Step 1: Choose 3–5 Core Meals

First things first: keep it simple.
Pick three to five meals you already know how to make or that you feel confident putting together.
This isn’t the time to try a fancy new recipe — it’s about speed and comfort.

Some easy ideas include:

• Spaghetti and jarred sauce
• Chicken wraps
• Taco bowls
• Stir-fry with frozen veggies
• Sheet pan sausage and vegetables

Sprint Tip:
👉 Stick to meals you can cook in 30 minutes or less. This keeps your meal sprint fast and doable even on your busiest nights.

Step 2: Stock Your Shortcut Ingredients

Your next move is setting yourself up with the right shortcuts.
The goal is to spend less time prepping and more time enjoying your meal.

Key shortcut ingredients to keep on hand:

• Rotisserie chicken
• Pre-cooked rice or quinoa packs
• Frozen mixed vegetables
• Pasta and jarred sauces
• Canned beans

Sprint Tip:
👉 Always keep at least one full “pantry backup” meal available, like pasta and sauce, in case plans change at the last minute.

Need ideas for shortcut ingredients? Checkout this list of pantry essentials from EatingWell to help you stay stocked and ready for your 10-minute meal sprint plan.

Step 3: Create a Loose Game Plan

Now that you know what you’ll be making, create a rough day-by-day guide.
It doesn’t have to be rigid — think of it as a gentle outline for your week.

Example plan:

• Monday: Stir-fry with chicken and veggies
• Tuesday: Taco bowls
• Wednesday: Pasta night
• Thursday: Chicken wraps
• Friday: Leftovers or quick takeout

Sprint Tip:
👉 Use sticky notes, a scrap of paper, or even a whiteboard. No fancy planner required — just something easy to glance at during the week.

Want a ready-made list of quick ingredients to keep on hand? Here’s my guide to the 5 Quick Ingredients You Should Always Keep for Last-Minute Meals!

Step 4: Shop with a Focused List

Before you head to the store, spend 5 minutes making a short shopping list.
Focus only on what you need for your chosen meals — this saves money and prevents that overwhelmed feeling in the grocery aisles.

A focused list could look like:

• 1 rotisserie chicken
• 2 packs pre-cooked rice
• 1 bag frozen veggies
• 1 box pasta
• 1 jar marinara sauce
• 1 can black beans
• Fresh veggies for wraps

Sprint Tip:
👉 Group your list into sections like produce, pantry, frozen, and meat. It’ll help you move faster through the store and stick to your plan.

Final Sprint Thoughts

That’s it — a full week of meals planned in under 10 minutes!
Meal sprinting isn’t about perfection; it’s about creating breathing room in your busy life.
With a handful of trusted meals, a few shortcut ingredients, and a quick game plan, you’ll skip the stress and breeze through dinnertime like a pro.

Want more fast meal tips and sprint-ready grocery ideas? Stick around — there’s so much more coming soon!