Meal Prep - Table of Contents - Quick Links
Meal Prep - Table of Contents - Quick Links
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Meal Planning Guide
Meal Planning Guide
Meal planning is my favorite time saving hack for our family! We like to make sure we eat at home during the week and pack lunches for work. We usually eat out once or twice on the weekend; our guideline is to eat at home 2 of 3 meals on Saturdays and Sundays. Meal planning keeps us on budget to treat ourselves! We pick easy and healthy meals and prep once a month. Hope this helps you!
Step 1: Calendar
Step 1: Calendar
Write down any events/meals you already have plans for. Then, count how many meals you'll need to prep for the month. We always separate & freeze two!
Step 2: Recipes with Common Ingredients
Step 2: Recipes with Common Ingredients
We pick easy recipes with similar ingredients to make things economical. We always batch cook chicken because it has a million easy go-tos. Hop over to the meals page to check out our faves!
Step 3: Buy groceries and get to cookin'
Step 3: Buy groceries and get to cookin'
We do a mix of frozen casseroles, chicken recipes, and crockpot meals. In the collapsible group below are my must have products for meal prepping!
Freebies
Freebies
I use this simple calendar to keep track of what meals I have frozen and day-to-day meals. I like it because you can use one calendar for 7 weeks.
Meal Planning Product List
Meal Planning Product List
Freezer Bag Holders: these are great to hold up your bags and you just fill the ingredients in along the way.
Disposable Aluminum Trays: these are the perfect size for a dinner portion for a family of 4.
Aluminum Foil: you obviously need these to cover when you freeze your casseroles.
Freezer Bags
Sharpie to Label
Our Household Diet
Our Household Diet
Only protein for breakfast, leftovers for lunch or carb-free options, and a protein and veggie filled dinner with carbs.
Allergens: All of our meal plans avoid these: eggs, heavy dairy, pork, fatty foods, and shellfish. I will share my favorite swaps!
My Allergen Story
My Allergen Story
When I was 25 I spent 6 months in and out of hospitals with stomach pain, nausea, and fatigue. A HIDA scan helped diagnose me with the gallbladder disease Biliary Dyskinesia. There isn't a cause for the disease - it's nerve damage to the parts of your gallbladder that tell your body to digest food. The only treatment is gallbladder removal and some people have lifelong digestive issues (like me). It took me 2 years of trial and error, anxiety and severe depression to identify all of my food triggers but it's one of the reasons I am so passionate about healthy living.
My Favorite Allergen/Health Swaps
My Favorite Allergen/Health Swaps
These meals all share common ingredients:
turkey sausage
shredded chicken
chopped onions & peppers.
The portions are designed for a family of 4 or in our case a family of 2 with enough for 2 lunch portions.
Step 1: organize your recipes with their commonalities
(1) shredded chicken - enchiladas - million dollar chicken
(2) chicken marsala - fajitas
(3) red chili
(4) potato soup
(5) manicotti - shells - tortellini soup
(6) greek chicken meatballs
Step 2: bake and shred all the chicken before you get started
Step 3: get soups going so they'll cook longer and have time to cool then start making common ingredient dishes
IG REEL COOKING BASH
IG REEL COOKING BASH
Winter Meal Prep
Winter Meal Prep
24 Winter Meal Plan.pdfThese are some of our favorite cozy go to meals in the fall and winter. We make 2 portions of everything and freeze it. We make a plan on Sundays and account for any changes in schedules, work events, etc. Then, we pull out what we want to eat the night before. This keeps us from wasting any food and flexible for this busy season of life.
Winter Meal Prep.pdfChat GPT
Chat GPT
9.9.25 - If you have been around TSAF for a while then you know that I love to meal prep so I do not have to think about cooking during the week. This last meal prep I switched over to using ChatGPT to create my plan. Here are the questions I asked:
help me make a meal prep
I want common ingredients and quick preps
I have some food allergies...
give me 15 meals I can cook and freeze
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