9 Foods to Prep Every Week to Save Money & Eat Healthy
Save money and eat healthy the simple way. Here is how we prepare these nine easy make-ahead elements that we combine into flexible meals 20 minutes before dinner.
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If you’ve been on Pinterest for 4 seconds, you have heard of meal prepping and freezer cooking. It sounds like a good idea at first.
And maybe you tried it. You printed the list, bought the groceries, and spent a couple hours packing freezer-to-crockpot meals into gallon-size bags.
Maybe you loved it, and maybe you didn’t.
There are lots of different ways to meal prep. In some seasons, the freezer-to-crockpot (or Instant Pot) method works. In some seasons, making whole meals ahead of time is better (check the link to learn from the make-ahead queen and one of my favorite foodies).
And sometimes, we need something else. Something simpler.
When we are trying to save money and eat
My Best Make-Ahead Meal Tip
I have tried a lot of make-ahead methods in our 10 years as a real-food family. Here is the most important lesson I learned.
Seasons change, and our food changes too.
You won’t find a method that works for you forever and ever. Life changes, tastes change, and while crockpot-meals worked really well during one season, they might not work in this one.
If you want to save money and eat
Occasionally, I still do big meal prep – pack the freezer bags, bake the oatmeal, plan dinner for a month and pre-make portions of it for seamless execution the day of. However, most of the time in this season, I have to take a different approach.
Instead of planning entire meals ahead of time, we follow a simple, flexible, make-ahead structure. Similar to my tips for Keto on a Budget, instead of prepping whole meals, we prepare meal elements that can be combined into flexible meals 20 minutes before dinner.
Meal Elements We Make-Ahead Nearly Every Week:
1. Sweet Potatoes
My favorite recipe is Deeply Flavorful Baked Sweet Potatoes. With one extra step, these baked potatoes don’t need any additional butter or brown sugar or maple syrup to make them my favorite side dish.
This works especially well when you’re on Whole30 and can’t have any dairy or sweetener (as we found out on our Cheapskate Whole30).
2. Hardboiled Eggs
3. Chop Veggies
Onion – Diced and frozen in a container or quart-size freezer bag.
Lettuce – chopped and salad ready! I only chop enough for the next two days
Zucchini & Summer Squash – Whether you saute zoodles, dice it for breakfast bowls, or shred it for baked goods (like this allergy-free Sneaky Veggie Baked Oatmeal), squash is easy to prep in a few minutes. I tried lots of different graters (including my food processor), but this style (and this) is by far my favorite. Easy for kids and adults to use, and easy to clean with a brush.
Peppers – Diced for breakfast bowls, and sliced for easy snacks.
Our favorite bean base for burrito bowls, tacos, burritos, and chili.
This recipe taught my family to love a bowl of beans. Cumin beans are easy to cook on the stove top, in the slow cooker, or with your Instant Pot, you can feed 6 people real food for around $3 and 5 minutes of work.
The Only Chicken You Need to Make ensures we have chicken for the same purpose.
I use an easy, fool-proof Instant Pot or Slow Cooker method to prepare our bone broth.
Because here’s the truth: if it’s complicated, I won’t make it regularly.
Our favorite, allergy-free baked oatmeal recipe. We serve it with maple syrup.
Recently, as I’ve worked our sourdough starter into our real food routine, I experimented with simple, fool-proof bread recipes. Our favorite so far is this long-ferment Focaccia bread.
What Can You Make With These E
- Chicken, rice, veggies/salad (like this Salad Guys Will Eat or this Simple Autumn/Winter Salad)
- Chicken, sweet potato, veggies/salad
- This amazing savory breakfast bowl
- Taco salad or nacho dip
- Burrito bowls
- White Chicken Chili or White Bean Chili
- Soup (chicken and veggie, hamburger)
Bonus Food Prep:
We don’t prepare these every week, but they fall into our make-ahead rotation fairly regularly.
- Smoothie Bags (see the video!)
- Simple, One-Bowl Granola
- The Easiest Bread You Will Ever Bake
- Overnight Oats for a Crowd
What About You?
If you like this list or try these recipes, let us know! Leave a comment, rate the recipes, and tag a photo #cheapskatecook and @cheapskatecook on Instagram. Cheers, friends!