Think about what’s easy to make, and how often you’ll eat it. Maybe write a list of what meals you have in the house and pin it on the fridge?
I try and have some flexibility so that I still eat if whatever I planned doesn’t sound particularly appealing at the time ( ie. I can heat up some rice and chicken, or rice and curry, or rice and a fried egg… rice is super useful!! )
Another tip is to buy groceries that you’ll use in a variety of things. If you buy pasta, can you make it several different ways? Will you put tomatoes in your sandwich? Your salad? Your snack?
Potatoes is a great example of this. Mashed potatoes, roasted potatoes as a side, microwave loaded potatoes, etc. ( whole chicken is also a good example bc you can roast it whole, and there’s lots of leftovers for various meals. Plus, the bones make an easy stock! )
- meat and cheese sandwich. Lots of options and very filling.
- no-chop salads ( like @Assynj described ). I generally add spinach, nuts, tomatoes, any berries on hand, and some shredded cheese.
- curry w/ rice ( we make curry at home, and it reheats really well. I’ve been told chili is the same way )
- I also add a side to whatever I’m eating so it’s more filling. Right now it’s: baby carrots, cherry tomatoes, apples, or yogurt.
- yogurt w/ fruit + nuts
- mashed potatoes and veggies
- apples and peanut butter
- leftover chicken and cheese sandwich
- granola bars
- roast beef sandwich w/ tomatoes and cheese
- pizza bread ( bread w/ tomato sauce, cheese, and toppings toasted )
- pretzels and string cheese
- hummus and chips
I would also disregard the idea of certain foods being for certain meals… if you eat it at lunch time, it’s a lunch food, and so forth…
Hope this is helpful and good luck w/ your meal planning