Meal Prep Made Easy

By M. Veronica McCauley, MS, RD, LD
For the Messenger-Inquirer

With school in full swing and nights spent away from the house for sporting events or practices, the busy person is always searching for ways to make life less hectic. For me, making dinner can often be a little stressful, being a full-time working mother of four littles (ranging from one to six years old!). Often, I am mindlessly scrolling recipe ideas on Pinterest or even following Facebook posts asking for meal recommendations as soon as the end of July hits in preparation for the "busy season." 

When entering this season of life, I have found great tips to help me cut back on time spent in the kitchen while staying budget-friendly with my grocery bill. Groceries prices have increased significantly over the last few years, and we are all feeling this. It can be a burden when trying to prepare health-conscious meals while keeping your budget in check. 

The first tip that I have is to PLAN AHEAD! I try to grocery shop once a week or every two weeks, and making my menu beforehand makes all the difference. It also reduces time spent in the store (no wandering aimlessly), and helps control my budget! I stick with my grocery list and try not to sway from this. Writing out a grocery list is also a perfect time to plan meals based on leftovers. For example, if you plan on making shredded chicken in the Instant Pot or crockpot for a soup this week, make extra chicken for chicken tacos, a baked chicken and brown rice casserole with mixed vegetables, or even chicken salad sandwiches for lunches! Or, if you are planning to have chicken noodle soup with carrots and celery, plan on using the extra carrots and celery as a side option for lunches later on during the week. I also recommend considering seasonal produce options, such as strawberries and peaches in the summer or apples in the fall. They are typically more cost-friendly and will pair perfectly with some of the season's flavors. 

Another tip for making meal prep easy is to buy in bulk. While that may be a little higher in cost initially, look at the tag for the cost per ounce or per pound to see the best value with products. When I purchase in bulk, the first thing I do when I get home is to portion it in freezer bags and place it in the freezer for use during the next two weeks. This is a game-changer for me. It eliminates the question of, "What's for dinner?" It is also nice to have additional ingredients ready for a quick dinner if needed. 

A final tip for easy meal prep is to batch cook! This is especially important if you are a busy individual. It helps so much on the nights that I am home alone with my kids to just heat and serve a meal (or to add some rice to the side) that is nutrient-dense and a family favorite versus driving through the drive-thru, spending extra money, and the kids eating only half of the meal. 

Here’s a meal prep recipe that is sure to please: 

Sheet Pan Chicken Fajitas 

• Fajita/taco seasoning (or make your own!) 
• 2 yellow onions 
• 3 bell peppers, any color 
• 2lb chicken breast (I added extra for other meal prep for the week) 
• Olive oil 
• 2 limes 

Preheat oven to 400 degrees. Cut up vegetables and chicken into thin strips. Add to a large baking sheet and drizzle with olive oil. Pour seasoning over all chicken and vegetables, making sure everything is well coated. Bake for 35-40 minutes, stirring once halfway through. Add lime juice. 

Recipe from https://www.budgetbytes.com/oven-fajitas/ 

To make this work for the week, make the following: 

• Southwest Chicken salad 
• Chicken tortilla soup 
• Chicken taco casserole 
• Chicken quesadillas 
• Fajita bowls with quinoa 

Take the stress out of your weeknight and PLAN AHEAD! Your wallet, your mind and your body will thank you later! 

M. Veronica McCauley, MS, RD, LD is a Registered Dietitian at Owensboro Health Healthpark.