Proper meal planning is one of the best ways to eat better, spend less and be organized for a delicious week ahead. This is especially for men and women holding an 8 to 5 job or running a business.

We’ve rounded up the best food-prep tips and tricks to make the process easy.

1) Don’t start from scratch!
The toughest part about meal planning is an empty calendar and trying to figure out what meals you’ll be filling your week with. To make things easier, keep a list of quick weeknight meals you’ve made and that your family enjoys. Jot them on your phone or in a notebook. That way, when it comes to meal planning, you’ll always have an inspiration.

2) Avoid Waste
Start with a quick inventory of what you have in your fridge and/or possible leftover meals. This will give you a clear idea of the vegetables and fruit to consume first and what staple ingredients you need to buy. This makes it much easier to draft an efficient grocery list.
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Eat proteins.