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Save Time and Money With These Easy Recipes 

Why Meal Prep? 

Meal prepping can be daunting at first, however, it has proven a beneficial way to save money, utilize portion control, and eat better throughout the week. Meal prepping does require some planning, so here are some tips on how to start. 

1. Find recipes you like and write down the ingredients needed for the recipe. Try finding recipes that can be prepared in bulk so you can make a lot of meals out of them. 

2. Write down easy to grab and go snacks as well. Yogurt, nuts, granola bars, popcorn, and small pieces of fruit are good ideas. 

3. Go grocery shopping! Make sure you purchase Tupperware to individually package the meals once you prepare them. 

4. When you get home from your shopping trip, prepare the meals you are making for the week! This may include chopping produce, cooking your proteins, roasting vegetables, or portioning out the food into desired portion sizes. While this can take a bit of time, it's the perfect scenario to watch football or sports, catch up on podcasts, or jam out in the kitchen to your favorite songs. 

5. Make sure to clean out your fridge so you have the space for all of the meals you prepared for the week. 

Recipe Ideas 

Taco Soup

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Ingredients:

  • 1 packet of Taco seasoning 

  •  1 can of black beans 

  • 1 can of kidney beans 

  • 1 can of pinto beans 

  • 1 can of diced tomatoes 

  • 1 can of corn 

  • 1 can of tomato paste 

  • 1 rotisserie chicken (shredded and optional)

  • 1/2 onion and 1 bell pepper (diced) with 1 tbsp olive oil

 

Instructions 

On medium low heat in a large pot add diced pepper and onions in with the olive oil. Simmer until golden brown. Add all of the beans, tomato paste, corn, and tomatoes and cook on low heat. Add the taco seasoning and stir. After about 5-10 minutes, add the shredded cooked chicken and let cook for another 10 minutes on medium low. Serve hot or let cool for 30 minutes before portioning and refrigerating. 

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Topping Ideas

  • Cheese 

  • Avocado 

  • Crushed tortilla chips 

  • Sour cream or plain Greek Yogurt

Thai Peanut Chicken Wraps 

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Ingredients: 

  • 1 whole wheat or Spinach wrap 

  • chopped veggies (Shredded carrots, bell pepper, cabbage (purple), spinach or lettuce, cilantro

  • Chopped roasted peanuts 

  • Chicken breast (or Tofu for vegetarian option)

  • Marinade (1/4 cup peanut butter, 2 soy sauce, 1 tsp ginger, 1 tsp honey, 1 tbsp red wine vinegar, dash of red pepper flake)

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Raw Vegetables

Burrito Bowls

Ingredients: 

  • I can of corn

  • 2 cups of rice (will make 4-5 bowls)

  • 12-16 oz of protein- Chicken, ground beef, ground turkey, tofu, etc.

  • 1 can of beans- black or pinto  

  • 1 tomato 

  • 1 packet of Taco Seasoning 

  • 1/4 cup onion diced 

  • 1 bell pepper 

  • 1 tbsp olive oil (or other vegetable oil)

  • Optional: Cheese, avocado, lime, cilantro, and/or salsa for topping 

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Instructions:

Add protein and onion to oil and cook on medium heat until internal temperature of 155 degrees F for beef and 165 degrees F for chicken. Add the taco seasoning after 5 minutes of cooking.  At the same time, cook the rice with a ratio of 4 cups of later to 2 cups of rice. Chop peppers and tomatoes and set aside. Drain can of beans and rinse. Once rice is done and protein is cool, assemble burrito bowls in containers and refrigerate until ready to eat. 

Mexcian Food

What About Leftovers? 

Leftovers are a great way to make the most of your time and your money. Leftovers can serve as a snack, lunch for the next day, or even stored in the freezer for later use. Here are some food safety tips to consider when storing leftovers.

  • Refrigeration and Freezing

    • Do not leave cooked foods out at room temperature for more than 2 hours.​

    • Foods should be refrigerated at or below 40 degrees Fahrenheit. 

      • Do not keep food for longer than 5 days in the fridge. 

    • Freeze foods at 0 degrees Fahrenheit or lower. 

      • Use frozen foods within 2-3 months. ​

  • Reheating

    • To ensure food safety, leftovers should be reheated to 165 degrees Fahrenheit. ​

    • Soups and stews should be brought to a boil when reheated. 

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Here are some ideas on how to prepare dishes so you can utilize them for leftovers later based on the different food groups. 

 

Grains

  • Rice- Rice can be made in bulk to add to soups, bowls, as a side, and casseroles. You can also make rice pudding. 

  • Bread- If you have leftover bread that you know you will not be able to use by the expiration date, turn it into breadcrumbs or bread pudding. You can also freeze bread for later use. 

  • Leftover pasta can be made into pasta salad, soups, or a casserole. 

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Fruit

  • Pureed Fruit- You can always puree leftover fruit and add to oatmeal and baked goods or utilize as a topping for ice cream or yogurt.

  • Overripe bananas can be used to make banana muffins or bread. 

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Vegetables 

  • Leftover chopped vegetables can be used in salads, soups, omelets, casseroles, and pasta dishes for an extra nutrient boost. 

Protein 

  • Beans- Beans can be used in casseroles, to make chili, and as a topping for salads or bowls. 

  • Leftover meat can be used in sandwiches when mixed with mayo or BBQ sauce, in tacos, in soups, in salads, or in a pasta dish.  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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