We’ve all been there: coming home late, hungry, but no energy left to shop or cook. What do we do? Get takeout, of course. It’s the easiest solution. Problem is it can often lead to consuming too many calories and weight gain.
What if you could have a healthy and delicious home-cooked dinner and slash your food bill? Try prepping your meals. With schedules being busier than ever, meal planning can satisfy your appetite, save your waistline and ease your budget. Plus, you often have plenty left over for lunch the next day!
Start with a plan
Sit down with your week’s schedule and map out three to five healthy meals per day. This covers breakfast, lunch, dinner and snacks. You can start small if you want with two or three meals a week. Use an app on your phone if you like; it might cut down on impulse buys and keep you on task at the grocery store.
Pro tip: Reduce waste by choosing simple meals that reuse the same ingredients, like mixed veggies for a salad and then for a stir-fry the next day.
Shop thrifty
When grocery shopping, remember: You’ve got a list. Stick to it. And don’t shop when you’re hungry. Always be on the lookout for farmers’ markets, sales and store brands, and keep in mind that seasonal produce is usually discounted by 20% to 30%. If you can, include affordable bulk staples that fill you up like rice, beans, oats, eggs, frozen veggies and canned tuna.
Pro tip: Make a deal with family or roommates to split costs for bulk items.
Pick a prep day
Choose an hour or two on a certain day of the week to do prep work like chopping veggies, cooking proteins and portioning everything out. If you don’t already have them, buy some glass and plastic containers (think Tupperware®), sheet pans for roasting and a sharp knife (the sharper, the better for faster chopping).
Pro tip: Prevent burnout by starting small with just breakfasts or lunches to establish your routine.
Work wisely and save
When possible, try to multitask to save a little time. For example, while one food slow cooks on the stove, veggies can roast in the oven. Save money by making big casseroles or doubling up the chili and freezing the extra portions for a future meal. Or you can prepare meals, put them in freezer bags and cook them later.
Pro tip: Cook up shredded chicken, beans and quinoa — or any other basics you like — and mix and match with other foods you have on hand as you go.
Store smart to stay on budget
Your fridge and freezer are your most important tools for success. Plan on food lasting in your refrigerator for three to five days or up to three months in the freezer. Label your containers and bags by date and rotate them so that the oldest are always in front. Done right, you’ll always be just five minutes away from a fresh, healthy meal.
Pro tip: Keep highly perishable items like lettuce and chopped fruits visible and at eye level in the fridge so you remember to use them.
A few ideas to get you started
- Chef Rob’s Southern Beef Stew
- Chef Kelsey’s Braised Chicken with Onions and Peppers
- Chef Rob’s Apple Pork Chops
Explore all our recipes for delicious, tasty meals perfect for prepping.
Sources: