Five Fundamental Meal-Prep Structures to Lessen Your Dependence on Recipes
In the quest for efficient meal preparation, knowing what to do with random ingredients in the fridge without needing to search for recipes can save valuable time. Here are five meal formulas recommended by Talia Koren in her Workweek Lunch blog for simple, freezable, and long-lasting meals.
- The Frittata
The Frittata is a versatile dish that includes a combination of veggies such as spinach, tomato, peppers, and broccoli, whisked eggs, and shredded cheese. Bake it at 350 degrees for 15-20 minutes until the egg is set, and divide it into quarters for meal-prep.
- The Burrito Bowl
The Burrito Bowl offers a quick and easy option. It includes brown rice or quinoa, drained and strained canned beans, chopped tomato, bell peppers, canned corn, cilantro, and avocado. For a warmer meal, beans and veggies can be sautéed in a pan with olive oil, seasoned with cumin, salt, and pepper. If you prefer, use your favorite salsa instead of chopping up tomatoes, corn, peppers, and cilantro.
- The One-Pan Veggie Bake
In the One-Pan Veggie Bake, recommended vegetables include asparagus, string beans, tomatoes, broccoli, and/or Brussels sprouts. Sweet potatoes are used as a starch. Bake it together for 20 minutes at 400 degrees, with the sweet potatoes potentially requiring more time. This recipe also offers an option for tofu, salmon, or chicken breasts as a protein source, each with different seasoning options.
- The Stir-Fry
The Stir-Fry uses brown rice or quinoa as a starch, sautéed vegetables such as broccoli, carrots, and peas, and a protein of choice like chicken, beef, shrimp, tempeh, or tofu. Season it with olive oil, salt, pepper, and garlic, and toss with soy sauce before meal-prep.
- The Buddha Bowl
The Buddha Bowl is a meal-prep recipe that includes cube sweet potatoes, cooked quinoa, sautéed chickpeas and vegetables, and can be divided into four meal-prep containers for lunch every day of the week.
Favorite starches for meal preparation include brown rice, pasta, sweet potatoes, white potatoes, quinoa, bulgur, and farro. Proteins that can be used in meal preparation include beans, chickpeas, tempeh, seitan, tofu, fish, chicken, beef, pork, turkey, and shrimp.
Intuitive cooking, or cooking based on one's senses without using recipes, can increase confidence in cooking, even for beginners. Not using a recipe can free up time and creativity, allowing for a more personalised and enjoyable cooking experience.
