I’ve been pondering over a clever angle for this post. Do I do a whole “super top secret” build up, leaving you totally compelled to read on? Nah, that’s a little misleading. Should I give you a glimpse of my (OCD) reliance on Post-It notes to organize my meal planning, to-do lists, and basically my life? No way, I can’t publicize my crazy (yet). So I guess I’ll leave it at this – introducing the seven healthy meal planning secrets. Done and done.
1. Freeze – My freezer is my bestie. One just wasn’t enough, so we have an additional deep freezer in our garage (who asks for a freezer for Christmas? THIS girl). The first meal planning rule is to make a meal, double it or triple it, and freeze the rest. This tactic works well with soups, casseroles, cooked ground beef, or shredded pork/chicken. Roast a large batch of vegetables, let cool completely, put into sealable bags, and freeze to later add to vegetable soups, stir fries, and egg bakes. Repeat after me, “freezing is my friend”.
2. Master a Favorite Recipe (or two) – Love a recipe? Make it a staple meal! The the more comfortable you are cooking a staple meal, the easier (and faster) it will be from prep to plated. Don’t forget to purchase those ingredients every time you go grocery shopping. The next time you’re in a meal bind, you can easily turn to your mastered, go-to meal.
3. Make Enough for Leftovers – Cook once, eat twice. If you are going through the work to cook a meal, make extra, or double the recipe. Leftovers make great lunches and repeat dinners. Not a fan of eating the same thing twice? Reinvent! Use yesterday’s leftovers to throw on a baked sweet potato, or add leftover meal ingredients to cauliflower rice and make a stir fry. Leftovers also work well in scrambled eggs or a mixed salad.
4. Crockpot Breakfasts & Dinners – Delicious and healthy egg bakes are SO easy to make in an crockpot overnight. Just crack 12 eggs, pour in two cups of milk (coconut milk or almond milk), and add whatever vegetables or protein you have on hand. Cook on low all night, and by morning you’ll have an amazing, hearty, healthy breakfast. Refrigerate those leftovers for the rest of the week. When it comes to dinner crockpot creations, place chicken breasts (or a whole chicken), pork shoulder or loin, beef roast, or short ribs in the crockpot with a little broth and some vegetables on low all day. When you get home, dinner is set (and the house will smell amazing). Crockpot meals don’t have to be intricate – meat and veggies will do the trick!
5. Tinfoil is Your Friend – Chop a batch of vegetables on prep day and wrap them in tinfoil packs for grilling later that week. When you are ready to cook, delicately open the pack, add a little olive oil or butter, some dried herbs, and throw on the grill with burgers, steak, or chicken. Then use whatever leftover vegetables (and protein) you have to add to your lunch salad the next day.
6. Keep an Inventory List – You know those cute ‘lil fridge notepads that have a magnet on the back? Get one and stick it on your refrigerator. When you put groceries away, write down what you have in stock and cross off what you consume. The next time you need to make a meal and are stumped, check your list and throw things together in a skillet. Make a mode podge of Asian flavors with rice vinegar, coconut aminos, and sesame oil. Or throw chili powder, cumin,and salsa in a skillet of goodies for a fresh and spicy kick. Try mixing ingredients with garlic, balsamic, and oregano. Or use your various herbs from your garden and add olive oil. Experimenting with flavors and ingredients from time to time will give you the confidence to build quick meals from scratch, with a dash of this and a sprinkle of that.
7. Go Out – This title is deceiving, I know. But if ya just need to go out to eat, try this little trick. Ask for sides in a separate box or request components on the side. I recently discovered this at Chipotle. Innocently NOT trying to be a cheapskate, I always ask for black beans on the side to feed my son while we eat. He never finishes them so I bring them home for the next day. If a restaurant will let you build your own meal, gives extra sides, or offers unlimited options, take some of that food home (just not in your purse – that’s tacky). Hey, you’re paying for a meal, so get as much from your hard earned bucks as you can! Then use that food to add to a later dish.
No cliffhanger here. Just do-able steps to make meal planning easy and effective! Meal prep can save you time, eliminate stress, help keep money in your pocket by avoiding food waste. What are other planning tactics you do to make life easy and meals healthy?
Great tips! Not going to lie, I laughed when you said you bought an additional freezer, then I thought, “holy smokes that’s genius!” You my friend, have probably just created a monster. I’ll be sure to send my hubby your way to thank you 😉
A monster or a cooking master GENIUS?! I mean, at least that’s what I’d rather be. Have fun filling that additional freezer Kat! It’s the best thing ever (for foodies like us) 😉
We just began doing an inventory list, it really does help. We already do all the other stuff!
You are SO on top of your game Carol! Thanks for stopping by!
I really HATE cooking after a full day of work. So these tips are super beneficial for me! LOVE!
I know right?! “Oh I love being exhausted, coming home to chaos, and cooking an elaborate meal” SAID NO ONE EVER. Glad these tips will help you Taylor!
Such great tips. I always try to make extra food, especially with a family of four! I’m with you on the freezer. I want one for Christmas this year lol!
Black Friday momma! Do it! Life changing 🙂
I really liked your meal prep tips. the one I really need to do more of is freezing. I will freeze soup, but not meats and then it goes to waste which I hate, but I am really going to try to save more food and freeze when I know Im not going to eat all of it
Thanks Yaya! I’m a freeze-a-holic. Seriously, I think I’ve tried to freeze everything. What’s the worst that can happen? Hopefully these tips inspire you!
I love these! This is going to be so useful for when I get married next year and even now! Thank you for sharing!
So happy this is helpful to you Kaycie! And CONGRATS on your engagement!! Have fun playing wifey and meal-prepping goddess!
Totally agree with all of these, Chrissa! My deep freezer is my bestie, too!????
Oh Blair, I knew I liked you!! 🙂
Okay I totally needed to read this! I need to work on #2, because as a food blogger I am always working on new recipes.
Oh my gosh Hilary I totally get where you are coming from! Before I started blogging I had a handful of go-to recipes, but now I’m always trying to come up with new things and my trusted old recipes have gone to the wayside. SAD! A good reminder for me too!
An extra freezer is such a good investment! Buy extra’s when on sale and freeze! Buy in bulk and repackage into family sized portions to freeze! The possibilities are endless!
Yes love those ideas Shar! Great stuff here. Thanks!
I do the same, Shar, especially taking advantage of flyer prices or on sale meat 🙂 We love our deep freezer, especially when we buy a share of a cow. Yum!
Stacey, I learn from the best!! 😉
Lady these are PERFECT ideas and super duper relate-able. Anyone can do these with just a tiiinnnyyyy bit of extra effort. Love this post! Sharing with thee world! <3
Ashely you da best! Thanks girlfriend!
Great tips! I’m all about leftovers so that you have healthy food ready quickly!
Leftovers are pretty clutch, I would agree. Thanks so much Julie!
These are actually some really great tips! Thanks for sharing 🙂
You are welcome Samara! Thanks for stopping by.
This is a great list!! The inventory list is something I just started doing, and it’s helped tremendously. First, I write down the things we NEED to use up (like fresh meats, herbs and produce), and then I list things in the freezer or pantry that I’d LIKE to use it. It helps me make the most out of what I have, and when I’m feeling creative I like playing my own version of “Chopped” with the ingredients I need to use.
Oh my gosh Alyssa such a great system you have! I hate letting food go to waste so I do something very similar. PS isn’t Chopped the best?! Thanks for sharing your tips!
AN INVENTORY LIST!!! OMG I totally need to do this!!! Great tips, thank you so much!
Taylor, the inventory list = clutch meal-prep tool. So glad you stopped by!
Preparation is key isn’t it?! I love your thoughts here, I try to eat healthy and help my family do the same. It is so worth it in the end! I share my healthy recipes on my blog at MarathonMomma.com. Thank you for sharing!
SO key Laura! Definitely worth the time and effort to maintain a healthy lifestyle and clean eating habits. Thanks for stopping by!
Meet Tin Foil & Mr. Freezer, my two besties! Ohhh it looks like you’ve met them 😉
They told me I was their bestie. Looks like we are going to have to have a little chat…. 😉
Great list Chrissa! I’m horrible at meal planning but are trying hard right now to get better at it as we’re expanding the family:) Thanks for sharing!
Thank you Karolina. Congrats on your fun news! Hopefully these tips will help you with meal plan and prep!
I need an extra freezer!! When we buy a house some day I will be making sure we have room for one!
You will never be able to go back to having one after you have two!! Be careful what you wish for 😉
Love your tips! I have to try freezing my meals, it sounds like a great idea!
Thanks Ros!
Great tips,thanks for sharing. I figured out freezing last year and love it. Our idea of a quick meal is defrosting curry chickpeas and steamed veggies over fresh baby spinach.
For meal planning during the week we also started using myhealthymealplan.com because it is a huge time saver. We get to try something new and healthy every week. it comes with a grocery list and step by step instructions. So far so good.