The Everygirl Podcast What to Actually Eat This Week: Lazy Girl Food Hacks & The 5-4-3-2 Grocery Flow System
Nov 6, 2025
Feeling overwhelmed by meal prep? Discover a simple 5-4-3-2 grocery system that helps you choose versatile ingredients for easy, mix-and-match meals. Learn to elevate quick options like boxed mac and cheese with healthy upgrades, and explore theme nights to eliminate decision fatigue. Josie shares a 20-minute assembly routine and how syncing meals with your cycle can make planning less stressful. Plus, get tips for turning grocery trips into an enjoyable activity while still prioritizing nutrition!
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Real-Life Lazy Meal Example
- Josie admits she sometimes skips planned recipes and makes quesadillas or frozen meals when exhausted.
- She keeps healthier frozen backups like cauliflower crust pizza and Goodles for realistic flexibility.
5-4-3-2 Grocery Flow
- Do a weekly 5-4-3-2 grocery flow: pick 5 fruits/veggies, 4 proteins, 3 flavor boosters, and 2 carbs to mix-and-match meals.
- This reduces decision fatigue and ensures easy, interchangeable meal components all week.
20-Minute Weekly Prep
- Spend up to 20 minutes after shopping on a lazy assembly line: wash, chop, roast, and preportion staples.
- Prepping quinoa, hard-boiled eggs, roasted veggies, and cut proteins saves time all week.