Meal planning is one of the key pillars to sustaining a healthy eating pattern across the lifespan and can be a great tool to save time.
While setting aside allotted times to plan and prep meals can seem counterintuitive, it saves the stress of figuring out what to pack for lunches and cook for dinner during the week.
When it comes to fast, flavorful and balanced meals, look to prioritize nutrient dense choices in each food group that are ready to eat or quick cooking. Having as much of the chopping and cooking done ahead of time will set your week up for success, so that all you must do is assemble and heat.
Plenty of Produce
A staple in any well-balanced diet is fruits and vegetables. Eating a colorful variety of produce means more fiber, essential vitamins and minerals, and phytonutrients that contribute to better overall health and lower risk of many chronic diseases. Preparing fresh fruits and vegetables ahead of time is one way to save time in the kitchen during the week.
- Pre-chop veggies that can be quickly added to soups, casseroles and stir fries, like onions, carrots, celery, and peppers. Store in containers in the refrigerator or freeze any leftovers for later use.
- Save time with Food City ShortCuts. ShortCuts make it easier to eat healthier with washed, cut and ready to use fresh produce in convenient packages. Look for soup starters, recipe-ready vegetables, steamable bags and grill ready choices.
- Keep frozen staples stocked. Frozen fruits and vegetables are just as nutritious as fresh and can last longer than their fresh counterparts. Keep frozen fruits on hand to add to smoothies, choose stir fry mixes to toss with a quick sauce and protein of your choice and look for frozen chopped spinach or broccoli to quickly add more vegetables to any casserole or pasta dish.
Convenient Proteins
Protein is the centerpiece of most meals and for good reason. Protein has a key role in the maintenance and repair of lean muscle tissue, and its staying power helps us to feel fuller for longer. Since protein is the component of the meal that typically takes the longest to cook, preparing ahead of time for the week or opting for ready-to-eat options can help get dinner on the table in a pinch. Look for lean and plant-based protein options.
- Hard-boil eggs to enjoy for breakfasts, snacks or to add to salads for lunch.
- Keep convenient pre-cooked proteins on hand, such as frozen cooked shrimp, canned tuna or chicken, tofu, frozen veggie burgers, beans and lower sodium deli meats.
- Use time saving kitchen tools, like a slow cooker or steam cooker, to prepare picks like pork tenderloin, eye of round roast, or chicken breast.
Look for Quick Cooking Whole Grains
Whole grains offer the whole package, supplying more fiber which promotes healthy digestion and helps us to feel full. Feature whole grains as side dishes, in salads or as part of breakfast for sustained energy throughout the day. To save time, keep quicker cooking whole grains on hand.
These whole grains require a couple minutes or less to cook.
- Old-fashioned rolled oats
- Microwavable brown rice and quinoa
- Whole-wheat pasta
Batch Cooking
A great approach to simplify meal planning is batch cooking. This technique involves cooking large batches of ingredients that can be repurposed into multiple recipes, or whole recipes that can be either frozen for later or enjoyed as leftovers. Try the following tips to take a slice out of cooking time.
- Roast root vegetables like carrots, rutabagas, beets and potatoes with seasonings and oil and divide in individual containers to enjoy throughout the week as a side dish or part of a salad.
- Make egg muffins with eggs, sliced vegetables and quinoa, vacuum seal and freeze to take out as needed.
- Batch cook whole grains like barley, brown, rice, quinoa or bulgur and freeze in individual portions for later use.
- Try cooking and shredding chicken breast or pork tenderloin to incorporate into different meals throughout the week. These can make great additions to soups, salads, casseroles or tacos.
- Cook double or triple batches of chili, soups and stews to enjoy as leftovers throughout the week, or place in freezer bags, labeled with the date and contents and freeze for later use.
Dish In A Dash Slow Cooker Hawaiian Pork
Try this Dish in a Dash, using a slow cooker and Food City ShortCuts. Featuring ShortCuts means adding more plant powered nutrition with less prep. Teriyaki pork tenderloin is slow roasted with peppers, onions, and sweet pineapple. Serve over microwave brown rice for a perfectly balanced dish.
Cook Time: 6 Hours
Serves: 6
Ingredients
- 3/4 cup Full Circle Market chicken broth, low sodium
- 3 tbsps Culinary Tours Teriyaki sauce
- 2 tbsps Food Club tomato paste
- 1/2 tsp Food Club garlic powder
- 1/4 tsp Food Club black pepper
- 1 1/7 lbs Teriyaki pork tenderloin
- 1 lb ShortCuts fresh fajita mix
- 2 1/2 cups Food Club canned pineapple, chunks
- 2 tbsps corn starch
- 2 10 oz. bags whole grain brown rice, frozen
Preparation
- In a 3- or 4-quart slow cooker add ½ cup broth, teriyaki sauce, tomato paste, garlic powder, and black pepper stir with a whisk to combine all ingredients.
- Add pork tenderloin, peppers, onion, and pineapple to slow cooker.
- Cook, covered on low for 6 hours or until pork is cooked to internal temperature of 145°F.
- Once pork has cooked in a small bowl mix remaining ¼ cup broth with 2 tablespoons corn starch and stir until smooth.
- Gradually stir into slow cooker, cook covered on low for additional 15 to 20 minutes or until sauce is thickened, stirring occasionally.
- While sauce thickens prepare frozen brown rice in microwave per instructions on package.
- Serve pork, peppers, and pineapple over brown rice.