Meal Prep Short Cuts
“What’s for dinner?” is a question that plagues households big and small. By the time dinner rolls around, most of us have already had a long day working, taking care of the kids, or just getting through the day and are ready to call it quits. So why not make your dinner preparations a little easier with these short cuts.
GRAINS:
Whole grains are an important part of a balanced diet but they often can take 45-60 minutes to cook - holding up your whole meal. Having whole grains in your pantry that can be ready to eat in 90 seconds is a great option for meals in a hurry. Look for whole grains like brown rice or quinoa to maximize heart healthy fiber. If you do have time to cook traditional whole grains, try making a double batch to use for meals later in the week.
PRODUCE:
Getting the recommended daily servings of vegetables and fruit is something many Americans struggle with. Frozen produce helps ensure that you can always have fruits or vegetables on hand. Because they are frozen at their peak freshness, often right after harvest, they maintain a considerable amount of vitamins and minerals. Additionally, they create less food waste because they will not spoil. Look for vegetable mixes to add to a quick stir-fry or to mix into a sauce (more on that later!). Add frozen fruit to a smoothie, hot cereal, whole grain pancake mix or oatmeal for natural sweetness.
MORE ON PRODUCE...
If knife skills are not your strong suit, there are many options available for pre-cut produce which are typically found right near the whole, fresh produce. Although these items do come with a premium price tag, you can eat 100% of what you buy and if this is the difference between eating or skipping a veggie, the extra money is well worth it. Be mindful to check use-by dates before you buy pre-cut produce to ensure you have enough time to consume your items. Fruit and soft produce typically need to be used faster than root vegetables and winter squashes. Look for pre-spiralized vegetables to add color and texture to your pasta night or make a quick sheet pan meal that can be eaten all week.
PROTEIN:
Rising grocery prices have us all thinking about cutting back or ways to save. Proteins typically have the highest price per pound of the food items we buy. Bulk or family sized meat or poultry packages usually have a lower price per pound. In order to avoid waste, we recommend cleaning and prepping the whole package right when you get home and freezing the amount needed for each meal together. You can also save time prepping if you freeze protein seasoned or in a marinade. If raw meat makes you squeamish or you just don’t have time to cook your protein, pre-cooked meat is a great option. Rotisserie chicken or turkey breast is a perfect ready to use option. Eat it as is or use to top a quick grain bowl or pasta dish.
SAUCES:
Jarred sauces are a speedy way to add a global flavor or turn simple ingredients into a composed meal. If you do not have extensive pantry space or do not cook regularly, jarred sauces limit the amount of individual ingredients you need to have on hand. Their long shelf-life means you can keep a few different options in your pantry to help with last minute meal planning. Check the ingredient list and choose options where you can pronounce all of the ingredients. A few pantry staples we love to have on hand include marinara sauce, teriyaki, vindaloo and a jar of pesto.
Looking for more meal planning tips and tricks? Learn how to plan like a pro.
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At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.
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