I am a nutritionist and so I prepared the meal for the coming week

Step 1: Check your cupboards

Before you start planning, take a look at what you have already received in the fridge or in the cupboards that either need to be used, or can form the basis for your meals. Look for recipes for ingredients, e.g. B. Orzo and “Brokkoli” or “Chicken” and “Tomatas”. Check through the recipes and select the ingredients you already have, or the simple swaps that you can make (e.g. between dried herbs) to reduce the food waste and the amount you output in the shops.

Step 2: Check the coming week

Every Saturday morning I sit down and look at the coming week: Who needs packed lunch and how often are we for dinner at all, are there any working days or social plans for late work? This helps me to see how many meals I have to prepare in advance and where I could cook fresh. I plan the week around the tricky days – for example, I take the children on Tuesday, and it is a big rush from the return and all hunger, so I prepared something from every day before or out of the freezer that can be on the table in minutes.

For this reason, I plan around 4-6 core meals that can be mixed and coordinated over the week (based on the number of us). It is important to take your schedule, your cooking skills and the availability of time into account. If you are planning artistic meals on the busiest nights, you will be upset for stress and a lot of washing up! Instead, add fast meals such as packaging or stir fries for these days.

For example, my week could look like this:

In addition to these recipes, I will cook some rice, pasta or couscous, a roasted vegetables and have protein sources such as eggs, beans and nuts at hand, so it is easy to assemble balanced meals.

My list is built from these core meals as well as booklings such as fruit, cheese, Greek yogurt, nuts and spices. I have a list on my phone (or trolley in a shopping app) so that I can add things that I run out during the week. More tips for the large shop below!

Step 4: Block time for preparing

Sunday afternoons/evenings are usually my preparation time. Here is what I will do in about 2 hours:

• Fry
• Fry the chicken
• Cook a lot of quinoa/rice/pasta
• Make the lens curry or the soup
• Cook a few eggs hard
• Make the egg muffins

This is not a complete meal for the whole week, but introduces building blocks and means that meals come together in a few minutes.

Things I think make a difference – my tips for success!

Keep it quickly and easily

A core meal should be something that I can do quickly without spending hours in the kitchen – these are minimal excitement that generally last less than 30 minutes (or hardly prepared when it comes to a roast chicken or a slow cooking meal). They make dinner manageable and stress -free, especially if my energy level is low.

Go for the freezer

When my second child was born, we bought an additional freezer for the garage. It was so helpful for the storage of meals that I did when I have time. Soups, frozen vegetables, frozen fruits, pizzas, bread – everything is there.

Use only one pan

Courts that clean up only minimally are always a winner. Apart from the fact that the number of dishes is reduced for washing, one-Pan meals simplify the cooking process. I particularly love all-in-one dishes that contain vegetables, so I don’t have to think about pages. This not only saves time, but also makes the cooking process less discouraging.

Choose something nutritious

I am looking for balance and recipes that are nutritious, a mixture of protein, lots of vegetables and healthy fats, but also recipes that heat up and calming down and create the cozy feeling that makes dinner delicious!

Goals after family -friendly

This may seem obvious, but the core meals must contain familiar, family -friendly flavors and ingredients. Knowing that the meal will be popular with the whole family is an essential part of the removal of stress for dinner!

Cooking once, eating twice

There is nothing better than reusing the remains and knowing that I have sorted a different dinner or another lunch. Many of my core meals are suitable themselves when they are cooked and eaten twice. Even if it is only an additional chicken breast or a bowl of cooked rice, it saves time, especially if you also have to prepare packed lunch.

Have emergency meals at hand

Our are probably baked beans and tuna sugar corn. I will always have doses of tuna, sugar corn and baked beans. In 10 minutes I can prepare a meal for myself or the children.

Adjust if necessary!

Do not emphasize if the menu does not go to the schedule. Things often come up at the last minute. In this case, you freeze what you wanted to do and use an emergency meal or a quick solution such as pasta or pasta. Celebrities are popular for a certain reason – delicious parts and bobs, no remains and minimal preparation!

The “big” shop

These are my practical tips that you can use to shop faster, save money and reduce food waste.

• Take your menu and shopping list with you. As soon as you have looked through your cupboards and written a list, group the items in sections so that you are not distracted in the supermarket and return with objects that you already have.
• If you buy dry goods such as rice, oats, etc., look for the biggest packages – you last longer and cost less per serving.
• Don’t forget your emergency meals (see above).
• I also often choose some prepared or ‘cheat’ links. For example, chopped and frozen onions, garlic and ginger; microwave -quality rice bag; Thinking or frozen fruits that are much cheaper and take longer than fresh, for example raspberries and mango.

Child -friendly meals that are slightly prepared

Small children are dependent on selecting and preparing meals – and it can be exhausting! Even if they get older, it is important to lead them to nutritious meals and to lead them to the preparation of the food, and cooking can convey great habits.

These are some of my preferred child -friendly meals, and there is a lot of a lot Freezing -friendly meals That can also be a lifesaver.

Handy

I like to keep things easy and avoid devices that clog my counter or cupboards. However, there are a few articles that have really proven themselves – the preparation of food and meals easier.

• A large cast iron pan that can switch from the stove to the oven
• Decent set of knives and a razor sharpener
• Künzmaschen – one that crushed, slices, chops, flashing and even kneading dough is money that I think, I think. It saves so much time, and if you love to prepare in large quantities, it’s a dream.
• Slow Cooker – I am a big fan and use it a lot in winter. It is so easy to chop ingredients, throw them in and finish eating after work. Our is now quite old and next time I will search for a that the removable bowl can also be used on the hob.
• Stick -Mixer – Nothing special (ours are left over the horror and puree of food for babies), but it is compact and helpful if you produce soups and sauces.

There were also a few fair mistakes – like the time when I cooked 25 meals, and then the freezer was stuck out and the whole thing was started in the trash can or when I forgot to label the spicy curry, and only serve for a load of children for all of them so that they can refuse to eat it! All in all, so many resources and recipes are available to help you save menu, reduce time to reduce money, to reduce food waste and to stay healthy!

Further reading:

Prepare ideas for food
Fast and healthy family meals
30 simple ways to give children five in the morning
Healthy eating: what little children need
Summer meal plan for family families

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