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I don't always have time to make a meal plan for the week. In an effort to make at least one healthy dinner I keep a favorite cookbook in the car and stop at the store on the way home. This way I know I will have everything I need.
I cook most of my meals in an electric rice cooker, which has a steaming tray. Better carbs, no extra fat, and no picking at it while you eat. If you're shopping, try to find a rice cooker with a steaming tray. If you can't find one, there are still lots of recipes you can make, and a lot of them don't even include rice.
I pre-cook a turkey and split in baggies for the freezer in 3 or 4 oz portions. This is great to grab and go to put in pasta, salads or just as your daily protein. I can then make alternative meat for my hubby and son if they don't want turkey and eat the same veggies and sides while lowering my calorie count.
One of my MOST favorite things is shiritake fettucini noodles. Just rinse well,then I cut them in half, since they are long. They are wonderful stir fried with just a little olive oil and an abundance of fresh vegetables! You can also saute some chicken breast or lean pork and have a great, healthy and very low calorie meal.
I like to cook & bake but hate measuring things like flour & olive oil - I always make a mess. So today I used my food scale to see just how much a cup of flour weighs, a Tbl of oil, etc. & wrote all the weights & measures a 3x5 card, which is now taped to the inside of the cupboard door. Now I can just put the mixing bowl or pot/pan on the scale & add the ingredients without having to spill flour everywhere trying to get it in the measuring cup.
Use 1lb ground meat and lots of veggies to make 4 different meals! Add bulk with lots of different veggies (shredded or chopped). You get up to 4 servings per meal (approx. 12-16 servings). I stretch meat and save money too. I do the same with boneless chicken breast and boneless pork. Some weeks I get 12-14 individual meals that I would add different side dishes, salads or more veggies too! All my lunch & dinner entrées for the week done!!
Double your dinner and save some in your freezer for later. It saves time and stress on those busy school nights. Running to soccer or baseball? Not a problem you have dinner waiting in the freezer. My family's freezer fav? Chicken Pot Pie!
Pre-chop veggies. Do the prep work in the evening when you're watching TV. Chop veggies while you watch your favorite shows. You can chop veggies for all your evening meals for the week in an hour or so. Then put in containers or bags and stick them in the fridge.