![]() Label all prepped items with a date so that you can track when to use them by. However, forgotten food such as produce hiding in a drawer or a stew stored on a back shelf in an opaque container for too long can spoil and lead to food waste. Refrigeration and freezing are an important step to successful meal planning. ![]() Meal prep can save time and money if you are preparing just enough for what is needed the following week. Divide cooked food into the containers on prep day. For lunches, get a head-start and use individual meal containers. ![]() Be sure to date and label what goes in the freezer so you know what you have on hand. When you cook a recipe, make extra portions for another day or two of meals, or to freeze for a different week.Multi-task! While foods are baking or bubbling on the stovetop, chop vegetables and fresh fruit, or wash and dry salad greens for later in the week.If you prefer not to pre-cook proteins, consider marinating poultry, fish, or even tofu on your prep day so that you can quickly pop them into the oven or stir-fry later in the week.Also consider preparing staple foods that everyone in the family enjoys and which you can easily add to a weekday meal or grab for a snack: washed greens for a salad, hardboiled eggs, a bowl of chopped fruit, cooked beans.On your meal prep day, focus first on foods that take the longest to cook: proteins like chicken and fish whole grains like brown rice, quinoa, and farro dried beans and legumes and, roasted vegetables.As you find favorite ‘prep-able’ meals, or your menus become more familiar and consistent, watch for sales and coupons to stock up on frequently used shelf-stable ingredients like pasta, rice, and other whole grains, lentils, beans (canned or dried), jarred sauces, healthy oils, and spices.Some of these days may overlap if you choose, but breaking up these tasks may help keep meal planning manageable. ![]()
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