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When I talk to people about meal planning and prep I usually get one of two reactions: an eye roll or an “I wish I could but I just don’t have time!”. I honestly have one thing to say about that. We have the time we make. If we make time for something we have the time to do it. And if there is one thing I’m for it’s spending a little time to save me a lot of time. Meal prep is one of those things that definitely delivers on that.
Meal planning and prep will save you hours over the course of your week not to mention the energy! Instead of spending 30 minutes everyday making lunch and/or dinner you can spend 30 minutes making 4 meals! Let’s head off that tried, hungry person who may or may not have a few other people counting on them to make something resembling a meal and get some basics down! This can easily stop you from reaching for a frozen meal or delivery menu.
I find that always having some simple, versatile ingredients around is so helpful. Even if you haven’t planned a meal (or if you’re not feeling the one you did plan) you have some options that way. Keep pasta, potatoes, quinoa, beans, your favourite jarred sauces, and the veggies that you would put in anything on hand at all times.
My staples:
speghettini (so fast!), orzo, canned black beans, lentils and chickpeas, tomato sauce, pesto, salsa, a package of spinach, cucumber, tomato, carrots, avocados and zucchini. If I have these things I can make 50 different meals.
Choose the foundation ingredients for your family’s favourite meals and make them easily accessible aka they’re in your kitchen at any given time. As an example, if your family loves butternut squash buy 2 and roast them early in the week. You can then use it to make soup on Monday and curry it on Tuesday. Throw it in mac and cheese on Wednesday and if you have any left, you can add it to a salad on Thursday for lunch. I do the same for quinoa, rice or pasta. Make a big pot on Sunday then I can add it to any number of things through the week. Time saver!
Here’s an example that incorporates a few different ingredients made up before hand that then get used in multiple meals. Major key right there. If I’m making lunches on a Sunday I love to make a pot of quinoa, roast some sweet potato and chickpeas all at the same time. I can then mix and match these to make different entrees.
Example:
Day 1: sweet potato and chickpea curry with quinoa
Day 2: chickpeas and quinoa in a spinach salad with balsamic dressing
Day 3: sweet potato with tomatoes, canned corn and salsa with black beans and avocado for a Mexican spin
There is tons of stuff to make using only the staples I mentioned earlier.
Precooking the simple things that add substance or flavour to your weekday meals is a massive time saver. So if you’re home doing chores on a Sunday anyway, turn on that oven and throw some stuff in there! Crock pots or rice cookers are also an easy option for doing this. On Wednesday or Thursday make a big batch of dinner so that you have leftovers for everyone’s lunch the next day. Bonus to taking leftovers for lunches is that you know everyone likes the food!
Be creative in making the most out of your ingredients and your time.
*Note* You may have noticed that I didn’t include meat in any of my meal planning ideas and examples. I’m a vegetarian! Of course you can always make everything to your own taste so make sure you plan for meals you and your family will enjoy 🙂