Convenient, easy, but most importantly cheap!
Struggling to stay on track and reach your goals? I got you covered with these meals and tips that you can include into your weekly menu. Whether it’s a quick sheet pan, air fryer magic or slow cooker, these are simple and tasty.
What is meal prepping?
It does not have to be hours spent in the kitchen cooking multiple recipes and storing them in organized sectioned containers. In simple terms, meal prepping is cooking meals in advance to reduce time, energy and effort when it is minimal. You can prepare entire meals one day at a time, or multiple meals or days at a time, or you can simply prepare simple ingredients to be used later on (chopping vegetables, cooking meats). So plan your shopping list, choose a variety, and make the most of your cooking time.
Batch cooking:
Cook large portions at one time. You can double the ingredients in the recipe so that there are leftovers or you can freeze for a later time. This is a perfect idea for a family. When freezing, make sure each item is in a single serve to have as one portion at a time. Be sure to label and date each item to reduce waste and use the food in a timely manner. You can use an empty ice cube tray to store leftover ingredients.
Freezer storage time for best flavor and quality:
- Casseroles, soups and stews: 2-3 months
- Dinner entrees: < 3-4 month
- Meat leftovers: <2-3 months
Maximize time:
Having ingredients or meal ready to be used can help lower stress. Also planning a weekly menu in advance can save you money and reduce waste. Eating at home also helps with portion control that can prevent unintended overeating. Meal prepping can will allow for a more nutritious variety and better quality of a meal.
Meal ideas: Protein + grain + veggie
· Bowls (Shrimp stir fry: shrimp, rice, stir fry veggies)
· Wraps, burritos, tacos, Quesadillas (Chicken Caesar wrap: shredded chicken, tortilla and Caesar salad)
· Slow cooker (Creamy chili: Beans/chili, tortilla strips, onions, corn)
· Sheet pan (Chicken bake: Chicken breast, potatoes and green beans)
Bottom line, meal prepping can save time, money and energy. Focus on what works best for you and celebrate any progress big or small.