Just a couple hours on the weekend gives you plenty of time to plan your meals for the week ahead. Between, work, children, sports and hobbies, it can be difficult to fit time in during the week to make healthy home-cooked meals. The advantages of home cooking far outweigh the time it will take you to plan meals. Meal planning can help you eat a more healthful diet and provide some much-needed family time at the end of the day.
Cooking Ahead of Time
Cooking ahead allows you to make a large quantity of protein or vegetables to use at meals throughout the week. Buy a few packs of boneless, skinless chicken breasts, then bake, grill, broil or boil them all and put them in the fridge or freezer for use during the week. Use these chicken breasts as the basis for a chicken Parmesan, chicken salad, chicken with pasta or any other chicken dish your family likes. Season vegetables, then roast, bake or boil them and serve them throughout the week.
Weekly Menus
Making a weekly menu can save you time and money. It helps you focus on choosing healthy meals to make for each night. Before you go to the grocery store, write out a menu for each day of the week and the foods you need to buy at the grocery store. This method will save you time in the store and money when you stick with the list and don't buy anything on impulse.
Chicken and Broccoli Stir Fry
Put together a quick stir fry during the week, using precooked chicken and vegetables. Add in other meats or vegetables to add variety and nutrition. For a low-fat vegetarian version, use tofu instead of meat. Tasty stir fry vegetables include peppers, carrots, baby corn, mushrooms and bean sprouts. To make a chicken and broccoli stir fry, simply heat some olive oil in a pan or wok and toss the sliced chicken in to heat it through. Remove from the pan and set aside. Then, throw in some garlic and ginger into the pan and heat for one minute. Next, cook broccoli that has been stemmed and cleaned for about five minutes. In a separate dish, combine low-sodium soy sauce, a little cornstarch and crushed red pepper. Combine the chicken with the broccoli and top with the sauce, stir to coat all the meat and broccoli. If you wish, you can serve this on top of brown rice.
Crock Pot Cooking
The crock pot makes it a snap to plan and cook your meal ahead of schedule. The crock pot is a slow cooker that will cook your food all day, while you are at work, school or running errands. Simply add the ingredients in the morning, turn the cooker on and your meal will be ready by dinnertime. Crock pot meals can be healthy, if you choose the right recipe. For an easy and healthy meal, try a lentil soup. Lentils are a healthy source of fiber and protein, as well as being filling. Simply combine 1 cup of lentils, any vegetables, water, vegetable broth, herbs, spices and a can of diced tomatoes. Cook on low for eight to 12 hours. Serve this with some slices of whole-grain bread or crackers.
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