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If you're curious about planning for nutrient dense meals, see posts below for examples of what I cook/prepare/eat in a week. 

My process: I  plan in stages, starting with what we have on hand. Then I see what looks fresh at the Farmer's market, fish monger and butcher. Once I have purchased our produce and protein, I plan our meals for the week. My plan generally has space for flexibility because things come up or we have more/less leftovers than expected. I revise my meal plan as the week progresses, and what I don't use goes in the freezer. On busy work days, we still get to enjoy a home-cooked nutrient-dense meal, because I keep a shelf stocked with leftovers. I keep various soups, stocks & sauces in the freezer as well.