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I don’t know about you but when I cook every cabinet door is open, every pot and pan gets used and I end up with a huge mess. All of that work for one meal that lasts ten minutes, and takes twice as long to clean up if you’re lucky! Save time! Do everything at once. Meal prep ideas are good for you and your family. Less stress is good for everyone.
These meal prep ideas are easy and will work for any night of the week.
Since I know I’m a tornado, I do everything in my power to avoid multiple cleanups. We have all heard of one-pot meals, but how about cooking up a larger quantity of a basic staple to help you throughout the week?
Two pounds of a particular food can be turned into different meals without the hassle of recreating the wheel (and mess) every night.
When you cook your staples and add flavor to your base (protein or starch). You can create delicious, nutritious meals for your family by adding just a few extras like a veggie or starch. Extra meat goes in the freezer and it’s even easier the next time.
Meal Prep With Chicken Breast
The ultimate staple right? Chicken isn’t boring, it doesn’t have to be dry and it doesn’t have to be fried.
Use the covered chicken method for velvety soft chicken. Once I discovered this recipe, it changed the way I looked at cooking and eating chicken at home. Make this meal prep recipe by preparing 4-8 breasts, just don’t overcrowd your pan. The breasts store beautifully, just suck the extra air out of your ziplock with a glass straw (no injured sea turtles on our watch!).
Recipe:
- Prepare the chicken by shaking it in a bag of flour, salt, and pepper to lightly cover the chicken.
- Place 1-2 tablespoons of oil in a pan, warm oil to high heat.
- Once the oil is hot, place 2-3 chicken breasts in the pan.
- Cook for 3-4 minutes or until 1st side is golden brown.
- Flip chicken and turn heat to Medium High
- Cover the pan with a piece of tin foil
- DO NOT PEEK FOR 10 MINUTES
- Voila, perfect chicken every time.
- Slice into the chicken to ensure it’s cooked all the way through.
- If you want to stuff the chicken, slice it through the middle after it’s cooled to keep all your juices in the breast. Store the breasts in a fridge or freezer. If you freeze it, thaw and stuff the chicken, then warm it in the oven.
Easy Stuffed Chicken Options:
- Grilled Pineapple and Jalapeno
- Pesto, Mozzarella, Spinach
- Peppers, Onions, and Cheddar
- Ham and Swiss
- Hot Sauce, Cream Cheese, Cheddar and Ranch
- Sun-dried Tomatoes, Goat Cheese
- Broccoli, Cheddar
Make sure to sprinkle cheese or excess sauce over your breasts before baking to keep it moist or make it gooey.
If you don’t want to stuff your chicken consider these great bulk cooking options:
- Chicken Fajitas
- Enchiladas
- Chicken and Dumplings
- Pulled Chicken Sandwich
- Chicken Tacos
- Kabobs
- Chicken Salad Sandwiches
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Meal Prep With Ground Beef / Chicken / Pork
The next bulk cooking staple to explore is ground meat. There are so many flavors to explore here! Most ground meats can be interchanged, just account for the fat content and how that could affect your flavor profile.
I always add flavor to ground meat by chopping an onion and ½ a head of garlic. Sauté garlic and onion first, then add the protein. Add salt and pepper to taste and cook until your meat is golden in color.
For Asian inspired ground meat, add 2 tablespoons of fresh chopped ginger and 1 tablespoon of teriyaki or soy.
Bouillon will richen your flavors, beef bouillon is my favorite. I add it whenever possible for extra flavor depth and it’s especially great for Spaghetti Bolognese.
Cumin and cayenne are excellent sources of flavor for any chili.
Egg Roll Bowl Recipe:
- Spray pan with cooking oil
- Brown and drain ground meat of choice. Set meat aside.
- Sautee 1 small onion, 1 can of water chestnuts, 1-2 tablespoons of ginger with 1 tablespoon of garlic
- Combine meat and ginger mixture with teriyaki and soy sauce for depth
- Add coleslaw mixture by the handful and cook down
- Serve on top of rice, garnish with wonton noodles, sesame seeds or almond slivers.
Our family makes the egg roll recipes at least once per week. It’s so good and keeps well. Grab some wonton wrappers and bake these little guys up for a special treat.
I love this recipe check it out to make your own egg roll bowl!
Ground Meat Suggestions:
- Meatloaf
- Lettuce Wraps
- Meatballs
- Lasagna
- Stuffed Peppers (could also stuff with grains to make vegetarian)
- Salisbury Steak
- Roadkill (hamburger smothered in mushrooms, onions, and cheese)
- Goulash
I always strain my ground meat after it’s brown. You can easily cut out extra calories and fat in less than a minute. Your body will thank you!
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Meal Prep With Rice
Rice isn’t always thought of as a staple main course in the United States, but it’s worldwide importance makes it undeniable as a key ingredient.
I could eat rice any day of the week. I love to throw some almonds slivers and soy sauce on mine. It’s a great snack or meal on the go.
Brown rice takes longer to cook than white rice but cooking either or is time-consuming! Next time you make rice, cook a triple batch. Rice will even freeze well, it’s the ultimate bulk cooking item.
Rice Options:
- Fried Rice
- Black Beans and Rice
- Dolmas (stuffed grape leaves)
- Cinnamon Fried Rice
- Casserole
- Red Beans and Rice (add sausage or ground pork for extra flavor)
*Fried rice is actually made with rice that is a day old. Enough moisture escapes the rice overnight. This allows the egg mixture to not reabsorb and get mushy.
Virtually any flavor can be added to rice. Get a little adventurous!
Black Beans and Rice is super simple to make delicious. Takes me right back to Miami. Check out this easy recipe!
Meal Prep for Vegetarians
I know what you’re thinking… vegetarian options that last longer than a day? What am I going to freeze… a salad? No, not exactly. You’re going to need to think outside your normal box a bit but you can make and store different vegetarian options for your family quite easily.
Vegetarian Chili
1 can of garbanzo beans rinsed and drained
Corn rinsed and drained – 1 can
1 can of kidney beans or black beans
1 frozen bag of mirepoix veggies (onions, celery and carrots)
3 can of crushed tomatoes
1 green pepper
Carrots, corn, beans and other starchy vegetables freeze exceedingly well as do soups and sauces. There’s absolutely nothing wrong with combining all of it and calling it a meal. Dump everything into your crockpot and let mellow for 4-6 hours on medium. Yum.
Here’s another easy vegetarian chili!
Is Food Delivery Right for Your Family?
Things to consider: gas, your time and purchase cost (which all add up). With AmazonFresh food delivery, you can skip the physical shopping hassle, avoid the lines and save money by not being tempted by impulse buying.
Amazon Guarantees delivery within 2 hours. With Amazon’s recent acquisition of Whole Foods, I foresee even more healthy options and product availability. The monthly fee is now $14.99 for unlimited deliveries as a standalone and only $10.99/ month with Prime. If you aren’t already a Prime or AmazonFresh member it can add seriously valuable time back into your life.
Simplify your life as much as possible. Freezing your own food is infinitely healthier, cheaper and better for you than anything you buy frozen in the store.
There’s going to be considerably less waste in your house if you take a bit more time to plan your meals.
Do you multi-purpose meals for your family? What’s your favorite creation? I would love to hear about it and share it!
Food is so important to our families and our own well-being. Have a little fun, introduce some new tastes and flavors and expand your options when it comes to eating healthfully.
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Questions and comments are always welcome. I really hope this post inspired you.
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