Meal planning is not just a trendy way to cook; it takes skill and know-how to do properly. Dietician and Founder of Eat Chic Chicago Amari Thomsen gives her tips so you’ll be more likely to follow through with the healthy choices all week long...
How and When to Prep Ingredients
Prepping ingredients ahead of time is the key to sticking to your meal plan. If you can get halfway to a healthy meal before the busy week begins, you’re more likely to finish what you started and stick to the plan you set for yourself. Get the labor-intensive and time-consuming meal prep tasks out of the way when you come home from the grocery store. Marinate meats, make sauces and dressings, cook grains (oats, brown rice, quinoa) and prep any slow cooker meal directly in the stoneware insert, and refrigerate before plugging it in the next morning.
How to Shop
Once you have planned out the meals for the week ahead, write down all of the ingredients you will need for each (be specific!). Then do a quick audit of your kitchen—crossing out items that you already have on hand. Organize your shopping list by grocery store department to make your trip most efficient. When items on your list are on sale, buy in bulk. For example, purchase five pounds of ground meat and divvy it up into one pound portions. Store each portion in an airtight bag, flatten for easy storage and quick thawing, and then freeze it for later!
Recipes to Use
One-pot and slow cooker recipes that can be made in large batches are perfect for meal planning. Things like soups and stews can all be made in big quantities and then stored in the freezer for later meals.
No-Bake Maple Cinnamon Pecan Bars
Prep time: 1 - 2 hours
Makes 30 bars
Ingredients:
- 4 1/2 cups rolled oats
- 3 tsp cinnamon
- 1 tsp salt
- 5 1/4 cups pecan halves (divided)
- 1/2 cup + 2 Tbsp maple syrup
Instructions:
- In a high-speed blender, pulse rolled oats until roughly chopped (but not ground into a flour). Transfer to a large mixing bowl.
- Add cinnamon and salt, and stir to combine.
- In a large skillet, toast pecans over medium-high heat for about 5 minutes until fragrant – careful not to burn.
- Transfer 4 cups of pecans to a high-speed blender and let cool.
- Transfer the remaining 1 1/4 cups of pecans to a cutting board and chop.
- In high-speed blender, blend the cooled 4 cups of pecans until smooth, pausing occasionally to scrape down the sides and push the mixture toward the blade.
- Whisk together pecan butter and maple syrup. Add to mixing bowl with oats and stir until well-combined and no dry oats remain. You may need to use your hands to combine.
- Fold in chopped pecans.
- Line a 9×13-inch pan with parchment paper. Firmly press bar mixture into pan, using a spatula or pastry roller to make sure it’s even throughout and packed down tightly.
- Cover and refrigerate for 1-2 hours.
- Slice bars into 30 even squares.
- Store in the fridge or at room temperature.
Red Lentil Sweet Potato Soup
Cook time: 30 - 35 minutes
Makes 8 servings
Ingredients:
- 2 Tbsp olive oil
- 1 yellow onion, chopped
- 3 garlic cloves, minced
- 4 carrots, peeled and chopped
- 1 sweet potato, peeled and chopped
- 2 tsp cumin
- 2 tsp turmeric
- 2 tsp coriander
- 1 tsp paprika
- 1 ½ cups red lentils, dry and rinsed
- 1 (15 oz) can of diced tomatoes
- 5 cups vegetable broth
- Salt and pepper
Method:
In a large saucepan, combine olive oil, onion, garlic, carrots and sweet potatoes. Cook over medium-high heat until vegetables are soft and onion are translucent.
- Add the spices and cook another minute or two.
- Add the red lentils, diced tomatoes and vegetable broth.
- Bring mixture to a boil and then reduce heat to low.
- Cover and simmer for 30-35 minutes or until lentils are tender.
- Using a traditional blender or immersion blender, carefully blend mixture until pureed.
- Season with salt and pepper to taste.
- Top with Moroccan Chermoula (recipe below) or crunchy garbanzo beans.
Moroccan Chermoula
Makes ¼ cup
Ingredients:
-- 1/4 cup parsley
- 1/4 cup cilantro
- Juice from 2 lemons
- 6 garlic cloves
- 2 Tbsp Vegannaise
Method:
Combine all ingredients in a food process or high-speed blender. Process until smooth.