Running to the store multiple times a week drains both your time and your budget. For busy families and home cooks looking to simplify their routines, mastering the art of one-trip meal planning is a game changer. With a single, intentional grocery haul, you can prep for seven days of meals without the stress of midweek runs or forgotten ingredients.

Here’s how to build a smart, flexible plan that saves money, reduces food waste, and makes your week run smoother.

Start with Your Schedule

Before you even pick up a pen, look at your week. Are there nights when you’ll be short on time? Days when leftovers might come in handy? Planning meals that fit your real life—soccer practice, late meetings, or weekend outings—helps you stay on track and avoid takeout temptations.

Pick Simple, Repeatable Meal Structures

Use themes to guide your choices. For example:

• Monday: Meatless
• Tuesday: Tacos or wraps
• Wednesday: Pasta or grain bowl
• Thursday: Sheet pan or stir-fry
• Friday: Leftovers or breakfast-for-dinner
• Saturday: Slow cooker or freezer-friendly
• Sunday: One-pot comfort meal

You’re not locked in, but these themes give you a framework and reduce decision fatigue.

Build a Core Grocery List

Once your meals are loosely mapped out, write down the key ingredients you’ll need for each. Look for crossover ingredients—like rice, spinach, or beans—that can be used in multiple dishes. This not only saves money but helps eliminate waste. For example, a bag of spinach might go into Tuesday’s tacos, Wednesday’s pasta, and Friday’s omelets.

Shop with Sales and Rewards in Mind

Use store apps to find weekly sales on proteins, produce, and pantry items. Then stack savings with cashback apps like Ibotta and Rakuten. These tools offer rebates and coupons on everyday items you’re already buying.

For even bigger savings, pay with Fluz gift cards. You can earn instant cashback at popular grocery retailers like Walmart, Target, or Kroger — just purchase the gift card through Fluz before checkout.

Don’t Forget Leftovers

Plan for intentional leftovers. If you’re roasting a whole chicken or making a big pot of chili, schedule those meals early in the week so you can repurpose them into tacos, wraps, or soup later on.

Prep Smart After Shopping

Once you’re home, take 30 minutes to wash produce, portion snacks, and prep ingredients like grains or chopped veggies. This small effort makes meals faster to assemble—and helps avoid the midweek slump.