Ingredients for cooking ahead with friends!
It’s that time again… The dishes are done from the Labor Day parties and the kids are back in school. Schedules are overflowing and you may feel like you need a vacation already! In the nutrition world, there are two things lacking that usually keep people frantic and making not-so-great decisions. So what are the two words that will keep this sinking kitchen (& stomach) afloat? Well, here goes…
AWARENESS and PLANNING. In my office, I often help busy moms; dads and students realize the value in planning ahead. One of my favorite lines in the office is “if you fly by the seat of your pants, you’ll most likely end up in bigger pants.” It’s so true. Just an hour or two on the weekend can save you loads of time, stress, and energy during the week. Let’s break it down.
First, evaluate the week ahead. You can pick up a meal planner or calendar most anywhere. Feel free to print the basic one I use. Think about each night, which has soccer practices, when do I have the PTA meeting; Friday is dinner with the neighbors, etc… What days do you have the most time to get things done in the kitchen? Are there days when the kids can help you? Now you are AWARE of your schedule and the days that could force you into another drive-thru line.
We can PLAN now. Let’s say you picked Saturday morning as your shopping day. Before you go shopping, fill in your meal planner. Cooking on Sunday afternoon is typically a good time to get it done (and you may have more help). Grill or bake chicken, pork tenderloin, lean hamburgers, or whatever protein sources you like in advance. You can put them into tortillas for tacos or quesadillas; have cheeseburgers, or pork tenderloin with fruit salsa. The key is cooking what you can in advance and turning into a couple different meals. Cooking ground beef or turkey in advance to freeze for a quick chili, spaghetti sauce or taco meat is great for a quick meal. Don’t forget about that slow-cooker tucked back in the pantry. It’s time to dust it off!
Here’s a step-by-step approach for weekly meal planning.
- Look in your pantry and freezer to see what’s available.
- Think about protein sources you have and ones you need to pick up.
- What veggies do you have and need to use up? I have lots of salad greens so we’ll plan salad twice this week.
- Are there starches you’d like to include? This week I’m going to cook ahead some quinoa.
- Write it down!
- Get the items you don’t have at the grocery TODAY so you’re ready for the busy week. If you’re a coupon cutter, check the sale flyers and put those items into your plan.
- Plan in new/challenging foods if you need to work on variety in your diet!
- Repeat next week…
Not only does planning ahead help you stay in your pants, it can save you money! However, the greatest value of planning ahead is providing better fuel sources for health, work and play!
Check out these recipes for Crockpot Chicken, Nostalgia Soup and Fish Tacos to get you started!
Born to Eat® 