Almost any task is easier when it is broken down into smaller parts, and cooking is no exception. There is no need for expensive, pre-made meals, or eating from a can or a box if you get a few steps done ahead of time, before the workweek begins. No matter how many you are cooking for, even just yourself, prepping ahead is key. But where to begin?
The Basics: Meat
That’s right: Even meat can be cooked ahead of time. Meat departments of many grocery stores sell cuts of chicken, pork, and beef, pre-seasoned, eliminating that step entirely. A Sunday afternoon, while you are watching a ball game, mowing the lawn, or playing with the kids, is a perfect time to let the oven (or grill) do the work. A four-pound roast, a half-dozen chicken breasts, or a couple of pounds of ground beef can be cooked ahead and used for tacos, sandwiches, quesadillas, spaghetti, and many more meals throughout the week. Remember to do a Google search to find out cooking times and oven temps for whatever it is you are roasting. You do not want to overcook since you will be reheating during the week.
Chicken breasts are a gold mine of easy lunch or dinner options. Shred a couple of the chicken breasts after cooking, and all you have to do after work is add barbecue sauce, heat, and toss on a bun for open-faced pulled chicken sandwiches. Two or three large chicken breasts can also provide several lunches: Cut the chicken into bite-sized pieces, add mayo, chopped apple, walnuts, and a little chopped onion and you’ve got healthy chicken salad sandwiches.
Don’t Forget the Veggies
Do not forget to throw some color on the plate: If raw veggies are your jam, peel and cut carrots or celery on Sunday also. Store both in a glass of water to keep them fresh for up to a week; you can do the same for zucchini slices, which can be tossed into a pan with olive oil and a little salt and pepper and sautéed in about three minutes. It is also cheaper to buy lettuce, wash it, and put it into a plastic storage bag than buy salads in a bag. Other veggies that can be chopped ahead of time and used for cooking: onion, garlic, bellpepper, and tomatoes.
There’s More
Other ideas: Shredded cheese in a plastic container will last as long as the block of cheese does, and it is cheaper than the pre-shredded cheese in a bag. Sautéed onions and mushrooms done ahead can be added to jarred marinara sauce (and the already-prepped ground beef) for a quick spaghetti dinner. Speaking of spaghetti, did you know that boiled pasta tossed with a little olive oil will keep in the fridge for several days? It’s an old restaurant trick to boil pasta ahead of time, and then dip it into boiling water for a quick reheat just before it is served. Now let’s circle back to Taco Tuesday: You get home after fighting an hour of traffic. The kids are starving. You open the fridge and see…the lettuce, tomatoes, and onions are already chopped; the cheese is shredded; the chicken is already seasoned and cooked. All you have to do is warm a few corn tortillas and you have a homemade, healthy dinner in under 10 minutes.
Prepping meal components ahead of time means that anyone can put dinner together—including teenagers, elderly parents, or their caregivers who may live with you. Remember, taking a little stress off your plate and putting healthy food onto it is a good idea at any age.
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