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Easy Meal Prep Ideas for Busy Families

Meal prep is a game-changer for busy families trying to save time, reduce waste, and eat more healthily. With a little planning, you can create a variety of delicious meals that make weekday dinners stress-free. Here are five simple and practical meal prep ideas that work for me—and they’ll work for you too!

1. Mincemeat Meals for the Week

Mince is a versatile and budget-friendly ingredient that can be transformed into multiple dishes with just a bit of creativity.

I do this by cooking one large pack of mince with onions in a large pan, then divide it into three pans to make three different meals.

• Bolognese: Add tinned tomatoes, garlic, mixed herbs, and grated carrots or courgettes for extra nutrition.

• Chilli con Carne: Stir in kidney beans, chopped tomatoes, cumin, paprika, and chilli powder. Add diced peppers or sweetcorn to stretch it further.

• Cottage Pie: Mix in beef stock, a splash of Worcestershire sauce, and diced carrots or peas. Top with mashed potatoes for a hearty dish.

Pro Tip: Batch these meals into freezer-friendly containers, so you can grab a quick, homemade dinner on busy nights. The more veggies you add, the healthier and more filling each meal becomes. These can be stored frozen for a few months so if you have the space you could set one day aside a month just for this meal prep.

2. Marinated Chicken Freezer Packs

Marinated chicken is a lifesaver when you need a quick and flavourful meal. By prepping it in bulk, you’ll have endless options for healthy dinners.

What I do:

• Divide chicken into freezer bags on the day of purchase and add different marinades and veggies before freezing. There’s no washing up if you spoon ingredients directly in to bags.

Here are my go-to combos:

• Cajun Fajitas: Add Cajun seasoning, olive oil, sliced peppers, and onions. Perfect for wraps or rice bowls.

• Greek Chicken: Combine oregano, garlic, lemon juice, and yoghurt. Delicious grilled and served with salad or pitta bread.

• Tandoori Chicken: Mix garam masala, lemon juice, and yoghurt. Pair with rice or naan for an easy curry night.

How I use them: I defrost a bag in the bottom of the fridge during the day and then it’s ready to cook in the evening. These freezer packs are perfect for midweek meals when time is short. You can stir fry or use an air fryer so that food is ready to eat in about 15 minutes. I usually add enough to each freezer bag to cover our evening meal and then lunch the next day.

3. Big Batch Soups and Stews

Soups and stews are comforting, nutritious, and perfect for batch cooking. They’re also a great way to use up leftover vegetables.

Here’s what I make:

• Vegetable Soup: A classic base of onions, carrots, and celery, bulked out with potatoes, tinned tomatoes, and any seasonal veg I have on hand.

• Lentil and Soup: Add red lentils, smoked ham, and root vegetables for a hearty, protein-packed meal.

• Beef Stew: Slow-cooked beef chunks with onions, potatoes, and carrots in a rich beef stock.

Pro Tip: Freeze these meals in individual portions and pair with crusty bread or cooked rice for an easy, filling dinner.

4. DIY Frozen Smoothie Packs

Smoothie packs are a quick, healthy option for breakfasts or snacks, and they’re perfect for using up fruit before it goes off.

I prep these by portioning out fruit and veggies into freezer bags,

Arlo’s favourite combos include:

• Berry Blast: Strawberries, blueberries, banana, and a handful of spinach.

• Tropical Twist: Pineapple, mango, banana, and coconut water.

• Green Glow: Kale, avocado, apple, cucumber, and lime juice.

The best thing is these frozen ingredients can be added straight into a blender with milk, yoghurt, or juice. Add chia seeds, oats, or protein powder for extra nutrition.

5. Slow Cooker Wonders

The slow cooker is my go-to kitchen gadget for preparing meals with minimal effort. Just toss everything in, and let it do the work for you.

My favourite slow cooker meal is not one of the traditional winter meals – we love Pulled Pork, prepped with BBQ sauce, apple cider vinegar, and spices. Cooking it slowly makes it extra tasty and tender. I shred it after cooking. Perfect in a crusty bread roll with some coleslaw. It’s like having barbecue without any hassle.

The best thing is that once you get in to a routine of batch cooking, you can prepare enough for more than a week ahead. I like to do a big cook on a Friday or Saturday, cooking enough for one fresh meal the same day and freezing as many portions as I can. Even if I don’t fancy the same dish again that week, I always have a fabulous rotating stash of go to meals which are tasty and nutritious.

What do you think? Leave your comments below:

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