How many times have you looked in the fridge or freezer hoping a ready-made meal would magically appear?
Food delivery services and prepackaged meal kits promising quick, easy, delicious meals are popular but come at cost.
Sure, they save time and effort but they can be grocery budget busters. What if you could have ready-made meals waiting at home when you want them? How convenient would it be to pop a breakfast sandwich into the microwave on those busy mornings when you’re rushing to get out the door?
How about taking a homemade and satisfying lunch with you to work rather than paying for overpriced, underwhelming fast food?
And there would be no need to pick up an expensive pizza on your way home from work because you’d already have one you’ve made yourself for pennies on the dollar waiting for you at home.
A little time in the kitchen will deliver huge food savings. By preparing these homemade convenience foods, you can also save time and eat healthier meals.
Prepare full meals in advance and freeze them for reheating. This can easily be done simply by doubling up on a recipe. Make one for now and freeze one for later. Or schedule a few hours where you prepare meals for the week. This time and effort will be well worth it. You won’t have to think about what’s to eat because your meals will be waiting for you whenever you want to eat them. You’ll also notice how much money you’re saving on prepackaged, store-bought convenience meals and take out.
Here are a few recipes for breakfasts, lunches, and dinners to try:
Freezer-Friendly Breakfast Burritos
Ingredients:
• 6 large eggs
• ½ cup milk
• 1 cup shredded cheese (cheddar, Monterey Jack, or your choice)
• 1 cup cooked breakfast meat (sausage, bacon, or ham)
• 1 cup diced vegetables (bell peppers, onions, spinach)
• 4 large flour tortillas
• Salt & pepper to taste
Instructions:
1. Whisk eggs, milk, salt, and pepper. Scramble in a pan over medium heat.
2. Remove eggs and sauté vegetables until softened.
3. Warm tortillas, then layer eggs, vegetables, meat, and cheese.
4. Roll burritos tightly, wrapping in foil or plastic wrap.
5. Freeze in a zip-top bag.
Microwave for 1-2 minutes or heat in a skillet for a crispy texture.
Lunch/dinner salads and protein bowls.
Salads and protein bowls make quick, healthy lunch and dinner options.
Salads in jars are a great way to prepare fresh, portable, and long-lasting meals. The key to making them successfully is layering ingredients properly to keep everything crisp and fresh.
How to Layer a Salad in a Jar
1. Dressing (Bottom Layer): Add about 2 tablespoons of dressing to the jar. This prevents the greens from getting soggy.
2. Hearty Vegetables: Add firm veggies like cherry tomatoes, cucumbers, bell peppers, carrots, or red onions. These serve a barrier between the dressing and the softer ingredients.
3. Proteins & Grains: Include ingredients like grilled chicken, beans, tofu, quinoa, pasta, or chickpeas.
4. Soft Vegetables & Fruits: Add ingredients like avocado, berries, or corn.
5. Leafy Greens (Top Layer): Finish with lettuce, spinach, kale, or arugula. This prevents wilting by keeping the greens away from moisture.
6. Crunchy Toppings (Added Later): Nuts, seeds, or croutons should be added just before eating for maximum crunch.
Tips for Success
• Use a Mason Jar: Wide-mouth jars make layering and eating easier.
• Pack Tightly: Less air helps keep ingredients fresh.
• Store in the Fridge: Most salads last 3-5 days when stored properly.
Protein bowls are a nutritious and balanced meal option, combining a mix of protein, fiber, and healthy fats. They typically include a protein source, grains or greens, vegetables, and healthy toppings like nuts, seeds, or dressings.
How to Build a Protein Bowl
1. Base (Grains or Greens)
• Brown rice, quinoa, couscous, farro
• Spinach, kale, arugula, romaine
2. Protein
• Animal-Based: Grilled chicken, salmon, shrimp, steak, eggs
• Plant-Based: Chickpeas, black beans, tofu, tempeh, lentils
3. Vegetables
• Roasted or raw: Bell peppers, carrots, cucumbers, tomatoes, avocado
• Cooked: Sweet potatoes, zucchini, mushrooms, broccoli
4. Healthy Fats & Extras
• Nuts & seeds: Almonds, walnuts, sunflower seeds, chia seeds
• Cheeses: Feta, goat cheese, Parmesan
• Avocado, hummus, guacamole
5. Dressing or Sauce
Whether premade or homemade dressings and sauces add a depth of flavour which will enhance your protein bowl meal.
Laverne Stewart has spent her entire career as a writer, journalist, and communications professional.She’s won multiple literary and journalism awards for her work. After a year in radio, she made the move to TV news, spending 11 years with CTV in Halifax, Saint John, and Fredericton. Stewart has also worked in government communications, most recently in the Office of the Premier. Stewart is a published author and now works on feature stories from her community and beyond. Her life is full and happy thanks to the people who are in it. She is married to her husband Robert. She is mother to Mary Louise and Nicolas. Also included in her family is Sally, a Labrador retriever, and three cats; Dusty, Joe, and Clancy. She can be reached at lavernestewart24@outlook.com.
