Master the 10‑100‑1000 Rule for Easy Meal Planning

Ever feel stuck deciding what to cook and how much to make? The 10‑100‑1000 rule can cut the guesswork in half. It’s a three‑step check that helps you pick ingredients, set portion sizes, and keep the pantry tidy – all in under a minute.

Step 1: Choose 10 Core Ingredients

Start by listing ten staples you already have or can grab on a quick shop run. Think protein, veg, grain, and seasoning – for example, chicken breast, canned beans, broccoli, brown rice, olive oil, garlic, lemon, soy sauce, cheese, and frozen berries. Keeping the list short forces you to use what’s on hand and avoids impulse buys.

Put the ten items on a sticky note or phone note. When you plan a meal, you’ll only pull from this list, which makes grocery trips faster and waste lower.

Step 2: Build 100 Meal Ideas

Now take those ten ingredients and brainstorm about a hundred ways to combine them. Mix flavors, swap cooking methods, or add a dash of spice. A grilled chicken‑broccoli bowl, a bean‑rice stir‑fry, a cheesy rice bake, or a berry‑yogurt parfait are all valid ideas.

The goal isn’t to write down a hundred recipes on paper – it’s to train your brain to see combos quickly. When you feel a craving, you can ask yourself, “What can I do with chicken, rice, and garlic?” and a tasty answer pops up fast.

Step 3: Portion 1000 Servings Smartly

Finally, think about a thousand servings over a month. Break it down: 30 days × 3 meals = 90 servings, plus snacks and leftovers. Use the 10‑100‑1000 framework to batch‑cook. Cook a big pot of rice, roast a tray of veggies, and grill enough chicken for a week. Store in portion‑size containers – usually about 350‑400 g per main dish.

When you reheating, you know the exact amount you need, so you avoid the “just one more bite” habit that adds extra calories. It also keeps your fridge organized because everything lives in the same sized jars.

Implementing the rule doesn’t require fancy tools – just a notebook, a timer, and a bit of curiosity. Start tomorrow: write down ten items, jot a few combo ideas, and prep a batch of rice. Within a week you’ll notice less food waste, faster decision‑making, and a clearer grocery list.

Give the 10‑100‑1000 rule a try and see how it reshapes your kitchen routine. You’ll save time, money, and stress while still enjoying tasty, balanced meals every day.