She Strengthens

Time-Saving Strategies for Healthy Eating

As we approach the final stretch of our healthy eating challenge, one crucial aspect remains to be tackled: time management. While I’ve been fortunate to have a flexible schedule, not everyone shares the same luxury. This week, I’ll focus on quick, simple, and affordable meal ideas that can be adapted to fit even the busiest of schedules.

Batch Cooking: The Ultimate Time-Saver

One of my favorite strategies is to cook a large batch of a side dish or two on the weekends, which can be reused throughout the week. This approach not only saves time but also allows for creative combinations with different main dishes. For instance, last week’s kale-walnut pesto pasta can be paired with a new protein source to give it a fresh twist.

Maximizing Your Weekend Prep

Another key technique is to prep as much as possible during the weekend. Although the overall cooking time remains the same, chopping all your vegetables at once saves time on utensil washing and makes weekday prep a breeze. Additionally, using inactive prep time – such as prepping tomorrow’s dinner while tonight’s is cooking – can be a game-changer.

A Look Back at Week Three

Before diving into the week-four menu plan, let’s review how I fared last week. Alex and I managed to keep our grocery bill remarkably low at $42.73, with a significant portion of that being dinner ingredients. I did treat myself to two meals out, but the leftovers made it worthwhile. This week’s total came out to be the cheapest so far, despite some indulgences.

Week Four Menu Plan

Here’s what’s in store for this week:

• Baked Barley Risotto with Butternut Squash: A clever twist on traditional risottos, this recipe uses oven cooking time to minimize fuss.
• Pasta with Turkey and Broccoli: A simple and satisfying recipe courtesy of Real Simple.
• Turkey Frittata with Chard: A versatile breakfast option that can be made in advance.
• Roasted Salmon with White Wine Sauce and Spicy Swiss Chard: A flavorful and healthy dinner that’s quick to prepare.
• Maple-Mustard Glazed Chicken and Honey-Roasted Root Vegetables: A sweet and savory combination that can be made in bulk.

Grocery List

Produce:

• 1 small butternut squash
• 1 bunch Swiss chard
• 1 lemon
• 1 large sweet potato
• 2 medium turnips
• 2 medium parsnips
• 2 medium carrots
• 3 shallots

Dairy:

• 4 eggs
• Milk

Meat:

• 2 5-ounce salmon filets
• 1 lb. ground turkey
• 2 boneless, skinless chicken breasts

Freezer:

• 1 cup frozen broccoli florets

Grocery:

• Orecchiette (whole grain if possible)
• White wine
• Fennel seed
• Mango chutney

Pantry Staples

• Onions
• Kale leaves
• Pearl barley
• Chicken broth
• Maple syrup
• Orange blossom or other floral honey
• Dried thyme
• Curry powder
• Dried or fresh chives
• Bay leaves
• Olive oil
• Garlic
• Crushed red pepper
• Stone-ground mustard
• Cider vinegar
• Salt and pepper
• Parmesan
• Butter