Meal prepping can be a game-changer for families looking to save both time and money in the kitchen. By preparing meals in advance, not only do you cut down on daily cooking time, but you also minimize food waste and make healthier choices. Here are three diverse examples of meal prep for a family on a budget.
This hearty dish is perfect for a busy weeknight and can feed a family of four for under $10. The one-pot method makes cleanup a breeze!
Start by cooking 1 pound of chicken thighs in a large pot until browned. Add in 1 cup of rice, 2 cups of chicken broth, and your choice of vegetables—like frozen peas and carrots. Season with salt, pepper, and garlic powder. Bring to a boil, then cover and simmer for about 20 minutes until the rice is cooked. Once cooled, portion out the casserole into individual containers. This dish can be easily reheated for lunch or dinner throughout the week.
Notes: You can swap out chicken for canned beans for a vegetarian option, and use whatever vegetables you have on hand.
Burrito bowls are a fantastic way to incorporate a variety of ingredients, and they’re easily customizable based on what you have.
Start by cooking 2 cups of quinoa or brown rice according to package directions. While that’s cooking, sauté 1 chopped onion, 1 bell pepper, and any other vegetables you like (such as zucchini or corn) in a pan with a bit of olive oil. Season with cumin, chili powder, salt, and pepper. For protein, add a can of black beans (drained) or cooked chicken. Once everything is cooked, assemble your bowls: a base of quinoa or rice, topped with the sautéed veggies and protein. Divide into containers, and add toppings like salsa, shredded cheese, or avocado just before eating.
Notes: These bowls can be kept in the fridge for up to five days. You can also freeze portions for a longer shelf life.
These egg muffins are a fantastic breakfast option that can be made in advance and are budget-friendly, too!
Preheat your oven to 350°F (175°C). In a mixing bowl, beat 12 eggs and season with salt and pepper. Then, add in your choice of chopped vegetables (like spinach, tomatoes, and bell peppers) and cooked meats (such as ham or bacon) if desired. Grease a muffin tin and pour the egg mixture into each cup, filling them about ¾ full. Bake for 20-25 minutes, or until the eggs are set. Once cooled, store the muffins in a container in the fridge. These can be easily reheated in the microwave for a quick breakfast.
Notes: Feel free to experiment with different ingredients! You can make a batch of these with different fillings to keep breakfast exciting throughout the week.
By incorporating these meal prep ideas into your family’s routine, you’ll not only save time and money but also enjoy delicious and nutritious meals all week long. Happy cooking!