Preparing meals in advance is a practice characterized by cooking / preparing food for the whole week in one day. It's a great way to save time and eat healthy. Developing a planning, shopping, and cooking routine will help you minimize meal boredom and improve your health.
Steps
Method 1 of 3: Spending
Step 1. Choose one day a week to go to the supermarket
Plan a time and always stick to it. Many people shop on weekends and prepare meals on Sundays.
Step 2. Use your favorite recipes
Although foods can be cooked without following official recipes, follow them if you want to make special dishes, such as stews or slow-cooked dishes.
Step 3. Categorize your recipes in a binder based on the main ingredient
This way, you can choose different dishes for the same protein, vegetable, etc.
Step 4. Make a list
Grab your recipe binder and find the ingredients you want to use for the week, like chicken or squash. Make a list of everything you need to buy to resist the temptation to make impulse purchases.
Step 5. Go big
Also consider the idea of buying wholesale. Buying large quantities of food is essential because, in one day, you will cook large portions to consume during the week.
Step 6. Try following this list example
Your list should include two main proteins, three to five varieties of vegetables, two or three types of grains, and other recipe ingredients. Below, an example:
- Dairy products: light feta cheese, Parmesan, Greek yogurt, Mozzarella Light.
- Packaged products: beans, peas, corn, wholemeal bread, pasta sauce, vegetable broth, quinoa or couscous.
- Fresh products: Basil, peppers, broccoli, half a kilo of tomatoes, garlic, lettuce, lemon, parsley, two onions, potatoes, strawberries.
- Protein: Chicken breast, egg, shrimp, ground beef or sausage.
- Spices and oil: olive or coconut oil, spices, vinegar, mayonnaise, aluminum foil or parchment paper.
Method 2 of 3: Cooking
Step 1. Begin on the morning of the Preparation Day
Remember that a whole day spent cooking will reduce, or completely eliminate, the need to cook during the week. For convenience, many people choose Sunday, or Monday.
Step 2. Prepare a rich breakfast of pancakes or crepes
Prepare triple the amount of dough you would usually make in order to have enough for each day of the week. A large bowl of batter doesn't cost much, but it's much more satisfying than a cereal breakfast.
- Try protein pancakes for a healthy twist.
- Replace pancakes or crepes by making large amounts of burrito for breakfast. Scramble some eggs, make sausages, and add cheese and beans.
- Freeze them and heat one in the microwave in the morning.
Step 3. Start making a stew, pasta sauce or chicken dish in a slow cooker
Cook for six to eight hours and you'll have the perfect dinner or lunch to reheat during the week.
Step 4. Make some hard boiled eggs
Eggs are ideal for a snack, but they can also be added to salads, or eaten for breakfast to add more protein to meals.
Step 5. Roast some chicken or turkey
Clean two or four chicken breasts and let them grill 10 minutes per side. Add water to the pan, under the grill, to make the chicken super juicy.
Step 6. Follow your more complicated Sunday dinner recipe
Double the quantities to have leftovers to eat during the week.
Step 7. Make muffins or cakes
They will last all week and you can cook them healthily. In addition, they are very versatile desserts that can be eaten for breakfast, snack or dessert.
Step 8. Cook a large amount of brown rice, quinoa, couscous, and wild rice
Make at least four cups; then eat a different cereal each day to add variety and nutrients to your diet.
Step 9. Grill, sauté or steam your vegetables
Mix with butter, coconut or olive oil and season with salt and pepper. Mix different varieties of vegetables to save time.
Step 10. Cut the chicken, vegetables and fruit
Arrange foods in large piles on the kitchen counter no more than 30 minutes before packing.
Method 3 of 3: Store
Step 1. Purchase a large amount of Tupperware and freezer containers
You will need enough meals for five days, so make sure you have at least 15 main containers and other extras for sauces and side dishes. Make sure you can use the containers in the microwave.
Step 2. Seal your Sunday dinner leftovers in one or two freezer containers
Take them out of the freezer the night before serving to give them time to thaw in the refrigerator. This will reduce the risk of the food going bad; food can stay in the freezer for more than a week before it spoils.
Step 3. Pack your breakfasts
Store your burritos or pancakes and put them in the freezer or fridge. Separate 100 grams of yogurt from a large package and sprinkle it with fruit.
Step 4. Mix your fruit to make a fruit salad
Divide it into five or ten individual packs to eat for breakfast, lunch, dinner or snack.
Step 5. Prepare the lunch boxes
Put half a cup of rice in the bottom of a container; add 180 gr. of chicken and mixed vegetables.
- Put your favorite gravy in a small container so you can mix it with your lunch.
- Replace cereals with spinach or lettuce to make a salad.
Step 6. Seal baked foods in airtight containers
If you made too many baked goods a week, freeze some for the next week.
Step 7. Place vegetables, protein and wheat to combine with other recipes in Tupperware containers
If you are preparing a quick salad, pasta or tacos, you can add the pre-cut food before cooking or serving.
Step 8. Organize your fridge
Divide the containers into breakfast, lunch and dinner and place them in different areas of the fridge. If necessary, put a label or a color code on the container.
Step 9. Put all the foods that will not be eaten in the next three days in the freezer
This is especially important for sliced chicken, fish or pork.
