What if you could up your game and get 1 more healthy dinner on the table each week? Well, research shows that 3 family dinners each week increases fruit and vegetable consumption by 24%, reduces risky behaviors in kids (like drugs, early smoking) and helps kids improve grades and academic performance. Just 3 meals?! What if you aimed for 4 or even 5?! September is National Family Meals month, an opportunity to get focussed on feeding and loving our families well while we sit around the dinner table.
Because weeknights tend to be so busy and schedules are tight, spending a little time on a weekend or day off to meal prep can be life-saving. First begin by creating a quick and simple meal plan (use this 5-Minute Meal Plan Guide). Once you have that, you are ready to go.
No one has a lot of time, but these are 10 tips to help you boost your kitchen confidence and make it easier to get a healthy meal on the family dinner table. And, even if you try only a few of these easy meal prep strategies, it will save you time, energy and money. So, let’s get to it…
BBQ Chicken & Black Bean Lettuce Wraps
Double or Triple a Recipe
This is 1 no-brainer tip that is completely underutilized! Cook once, eat twice OR free for another week. If you don’t like leftovers, that’s okay- just label and freeze for another night when time isn’t on your side.
Buy Pre-Chopped/Prepped Ingredients
About 90% of individuals don’t eat enough veggies each day! This strategy could dramatically help you change that statistic in your home. And, research shows that most often, frozen is just as nutrient dense as fresh. Many companies have noticed that we are asking for more variety in the freezer case and they are showing up with creative and tasty options. Now you can find a variety of riced veggies, spiralized veggies, lightly flavored veggies and so much more. Of course, don’t neglect the refrigerated case in the produce department because it is filled with chopped produce like butternut squash that is ready to be seasoned and roasted.
Cut Smaller for Shorter Cooking Time
Want your chicken to cook faster? Cut the chicken breast in half or butterfly or cube up. Want those veggies to roast faster? Cut them a bit smaller. Don’t have time to bake potatoes? Chop into bite size pieces and season with olive oil, salt, pepper and garlic powder for an easy and tasty side. Smaller means faster.
Learn Good Knife Skills
Chopping and prepping ingredients can speed up or slow down meal prep. Everyone should learn how to use a good chef’s knife because it can save a lot of time! Improve your skills by watching a Youtube video or taking a local cooking class that teaches knife skills. Knowing how to choose (and use) the right knife for the kitchen task will improve your confidence and efficiency.
Meal Prep Ingredients Instead of Meals
The idea of making all your meals in advance can feel overwhelming. But, cooking a pot of quinoa, cooking and shredding extra chicken, or chopping an extra onion since you are already at it, doesn’t feel as intimidating.
If the idea of meal prep sounds exhausting, try picking out a few items you can prep in advance that will make the weeknight meal come together quicker. This also allows you flexibility if you want to change your meal plan. For example, if you cook extra chicken, you could shred and season it for a quick taco OR slice it to place on top of a salad OR cube it up for an easy pasta dish.
Maple Roasted Sweet Potatoes with Pecans
Use a Meat Thermometer
Overcooking leads to rubbery, dry, and tough meats and poultry- not very tasty. A meat thermometer will help you cook meats and protein to safe temperatures without overcooking. This will save you some time too!
Look for an instant read thermometer (we have this one) that will tell you the temperature in a matter of a couple seconds. Place the probe into the thickest part of the meat, avoiding fat, gristle and bone, for an accurate temperature. Don’t forget to let the meat or poultry rest for a few minutes after cooking to allow juices to redistribute back into the meat! This list on cooking temperatures will guide you on cooking to safe temperatures.
Transform Leftovers
Avoid food waste and save money by transforming your leftovers.
- Add roasted vegetables to a wrap with some chicken and goat cheese.
- Shred extra chicken and mix with your favorite BBQ sauce (we like this low sugar one) for an easy ‘pulled chicken’ that you can eat with some quick sides or put on a whole grain bun (or lettuce bun).
- Toss cooked broccoli into a quick dinner frittata with feta and serve with fruit.
- Mix leftover brown rice with a can of black beans, some salsa and some chili powder and cumin for a tex-mex black beans and rice side.
You don’t have to eat leftovers ‘as is.’ Instead find a creative and yummy way to eat them up!
Grilled Broccoli & Cheese Sandwich
Use a Slow Cooker
Slow cooker meals tend to be recipes that make a large quantity or several meals. But, they can also be used for less traditional recipes. You can ‘roast’ a whole chicken, bake sweet potatoes, cook an egg casserole, and ‘bake’ winter squash whole. And if you forget, no worries! Just turn it on before you go to bed and let it cook while you sleep. This tool is quite versatile and allows you to meal prep without have to tend it or even give any thought for 6-8 hours!
Sub in Beans for Half or All of the Meat
Budget friendly beans can help you expand your meal and give you a fiber boost while still supplying you with protein and iron. If you didn’t know, most Americans consume an average of 15 grams fiber/day, falling short of the 25-38 grams/day goal. Simply reduce the meat or poultry by half (or more) and sub in a can or 2 of beans. Peas, edamame, and lentils would also work. This is our favorite Tex-Mex Chicken and Black Beans.
Make Meal Prep Fun
Eliminate the dread by making meal prep a little more enjoyable. It’s possible to make this a ritual you look forward to. Here are a few ideas:
- Grab a favorite beverage like some bubbly Kombucha, a hot cup of herbal tea or a sparkling water mocktail.
- Turn on a favorite podcast or playlist or audio book.
- Invite a friend or spouse to help you out or even meal prep alongside you so that you have some company for chatting and laughter.
Kitchen confidence is possible. Choose 1 or 2 ideas to try out this week. Let’s not get stuck in this idealistic image of what meal prepping looks like and instead, let’s be powerful women that live intentionally and move towards our goals!
21 Easy Ways to AMP UP Nutrition
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