You’ve heard the hype surrounding meal planning. Some moms swear by it – or at least advise others to do it. It’s supposed to save you time, money, stress, and even get your picky kid to eat. Sounds like a magic bullet! But the idea of meal planning can seem overwhelming. What is meal planning, anyway? How are you supposed to actually do it? What is meal planning? In a nutshell, meal planning is organizing at least some of your meals ahead of time. If that sounds vague, it’s because there are so many ways to do it, and you have to find the way that fits you best. Where to meal plan Some people like to make the meal plans themselves. You can use the pen and paper method, keeping a food plan in a diary, organizer, or even on random scraps of paper. You can also keep a plan digitally, on a spread sheet, digital calendar, or on a notes app. Or you can buy a meal plan. There are set meal plans that get emailed out, apps, and various websites with member only access. Of course, here at Real Plans, we’re a fan of our own system. We have desktop and mobile versions of the app, where we provide a meal plan for as many meals as you want, as well as the option to add your own ideas. We can also store your specific recipes for future use. When to meal plan Meal plans can be in as far advance as you want, or not. If you walk by a farmer’s market everyday, for example, you can stop there to pick up fresh ingredients for the next day. Planning for a week or two is the most popular option – plan on a Friday, for example, shop on Saturday, and prep on Sunday. You can even plan for an entire month at a time. How to meal plan Figure out your flow Before you plan out elaborate banquets, think about how your days work. When is the best time to cook? Once a day, once a week, or even once a month? If cooking for a longer period of time, you’ll need freezer friendly recipes. You’ll also need a full day devoted to cooking. If cooking once a day, when in the day works best for you? Perhaps you are a morning bird and can throw things in the slow cooker in the morning (find out how here). But maybe mornings are a rush out the door and cooking works better if you let an Instant Pot live up to its name. Or a combination, like prepping in the morning to cook in the evening, or prepping in the evening to finish in the morning. Also think about what kitchen gadgets that you have (or want to have) that will be most suited to your flow. Pressure cookers may be all the rage, but it is only helpful to you if it fits with when and how you cook. Find recipes A meal plan has to have recipes, right? Hands up if you’ve ever sat down to meal plan and come up with zero ideas of what to cook. When you meal plan, sources of inspiration can involve cookbooks, your Pinterest account (how many meals have you pinned and never made?), and blogs. You don’t even have to follow the recipe exactly, but they can remind you of meals you already know how to cook, or something similar that you’ve always wanted to try. The recipe collections are to get the creative juices flowing. The best source of inspiration, however, is your own family. Ask them to name their favorite five meals, or keep a running list of what your family likes to eat over the course of a few months. Bingo, meals you know your family likes. Here at Real Plans, we populate your plan with recipes so you don’t have to think about it, but also leave it flexible so you can add your own in. You can also peruse and choose from our extensive collection of recipes, which gets even bigger when you opt for add-ons, bloggers with amazing recipes in your diet type. Put together the plan So you’ve figured out your cooking flow, you’ve found sources for recipes, now what are you going to cook when? A simple way to keep it organized is to have a themed day for each day of the week. Mexican Mondays, Pasta Tuesdays, Soup Wednesdays, etc. Then, when finding recipes, it’s easier to choose from a narrower theme. For those who eat meat, planning one big meaty meal, preferably with bones, can influence the rest of the week. Roast a chicken (or bone-in chuck roast, or ribs), use leftovers the next day, and make soup from the bones the third day. You can also use sales as a place to start planning. Look in fliers or online, i.e. without going into the actual store, for smart prices. If there is a great sale or coupon on ground meat or carrots, you can plan shepherd’s pie one day and carrot soup another. Get the food Based on your meal plan, create a shopping list of ingredients you need to buy. Make sure to check the pantry for items you already have. You might shop online and have it delivered, order online and pick up groceries, go to a brick and mortar store, or frequent a market, whichever option or combination works for you. Guess what? Real Plans creates a shopping list automatically, even with imported recipes included in the plan. And on top of that, it’s connected to Instacart, so with a few clicks you can choose your favorite store and have all your ingredients in the cart. Shopping doesn’t get any easier than that. Execute the plan This is the hardest part. You’ve put all this energy into planning, but that plan ain’t gonna cook itself. If actually cooking makes you tired just thinking about it, try thinking of cooking positively. I know, it can get to be a daily grind. But it can also be a way to show that you care enough about your family, and yourself, to take the time to make home cooked meals. It can be an outlet for creativity, a form of art. Even if it isn’t always appreciated by the audience. Cooking doesn’t have to be limited to you though. You can share your plan – which is super easy with the Real Plan app – so your partner can cook too. Get your kids involved in the cooking (bonus: they’ll be more likely to want to eat it). They can start stirring, peeling, and chopping from a surprisingly young age, and can even make a simple meal by 10 years old, with supervision. Have a few back-ups As we all know, life doesn’t always go as planned. Things happen, making your meal plan not possible. Hopefully it’s just one day. Have a few back-up recipes just in case that are quick to cook and with ingredients you always have around. However! Try to keep them for times you really need them, rather than using them all the time. Get back on the wagon Maybe you’ve meal planned before, but got out of the habit. Maybe this is the first time around and you’ve already dropped the ball. Maybe it’s worked out perfectly so far – but something happens and then it doesn’t. Don’t worry. Figure out what went wrong, what you need to tweak, what wasn’t working for you. Look into the top 10 benefits of using a meal planning software. Ask yourself more questions included here, and try again. You can do it. And maybe you’ll find your magic bullet.
It’s a crazy world out there these days, and one of the undeniable side effects of current world events is the rising costs of essentials like gas and food. Fewer restaurant meals and take-out are the most obvious ways to cut food costs, but short of switching to a diet of rice and beans or devoting your time to coupon-cutting and sales chasing, figuring out how to save money on groceries can be overwhelming. Leave it to us, the meal planning experts! In our professional experience, we know that using a good meal planning app is guaranteed to save you money. In fact, meal planning is the easiest way to cut your food bill in half. See why in this post. Beyond having a good plan, the number one way to save money on groceries is about getting really smart and savvy about leftovers. Leftovers? Before you dismiss this with a groan and a yawn, read on… When you plan for leftovers, not only is it one less meal you’re cooking, but it’s also fewer groceries you’re buying. Saving money in the grocery department means more money to do other things, like enjoy a nice meal out or a family date to the movies. Not to mention, fewer trips to the grocery store means saving money on gas too. How to save money on groceries with leftovers Cook once eat twice If you’re not already planning for leftovers as part of your week, just simply doubling the portions you cook to eat later is going to be a game-changer for you. On busy days, if you don’t already have food prepped, mealtime is likely to turn into a fast-food run or an expensive restaurant meal. Both of these can be avoided when you plan to eat leftovers instead. Don’t love the idea of eating the same thing twice? Read on… Make leftovers more exciting so they get eaten Dinner leftovers often sound perfect for tomorrow’s lunches; however, they can be enjoyed any time of the day. Why not heat up last night’s steak or stir fry with fried eggs for breakfast? There’s no right or wrong way to enjoy your leftovers. Check out some of our favorite ways to turn easy healthy dinner recipes into lunch the next day. And in many cases, your leftovers can be used to create entirely new dinners too. This is especially important for folks who don’t enjoy eating the same thing on repeat. We are absolutely obsessed with simple protein dinners (roast chicken, pot roasts, slow cooker meats) that can be reimagined into curries, stews, salads, tacos, and more. Really the options are endless. Check out this busy mom meal plan for inspiration. By planning to use leftovers wisely you will be minimizing the amount of food you need to buy and making sure nothing goes to waste – talk about saving money on groceries! Spend less time in the kitchen There’s no denying the saying “time is money”. By getting efficient with the time you spend in the kitchen, you’ll have more hours in your week to focus on your work and other things you love to do. Having a good plan – with leftovers – is your key to time freedom. Instead of all the time you would spend staring in an empty fridge, planning for your next meal, shopping – again, prepping, and cooking – you are either reheating last night’s delicious dinner (find the best methods here) or taking mere minutes to whip up your leftovers into a new dish. Does Real Plans help with leftovers? Why yes we do! Our meal planning solutions offer something that no one else does – the ability to plan for leftovers. With our meal planning app you can add as many portions as you’d like of leftovers to the recipes in your meal plan to ensure there will be enough remaining for future meals. If you are planning with our calendar, you can even schedule them to eat on specific days. By thinking ahead for leftovers and using them wisely, you’ll instantly notice a change in how long it takes you to plan, cook, and prepare meals for later. More ways to save money on groceries So now you know about the number one way to save money on groceries to cut food costs, here are some other things to consider to reduce your shopping bill: Shop alone, with a list, and never on an empty stomach so you’re less tempted to buy things you don’t need Skip pre-prepped food like shredded cheese and pre-cut carrots Avoid sales/coupons unless it’s for items that you need and will use before they go bad Plan based on what you already have (check out Real Plan’s pantry feature!) Buy generic pantry ingredients (usually on the lower shelves by the name brand items) Eat with the season because out-of-season produce and seafood are significantly more expensive Fill up with grains or legumes (unless you have food sensitivities that won’t allow for this) Meal plan, meal plan, meal plan – We’ve said it before and we’ll say it again – the number one way to cut food costs is to stick with a plan. Check out Real Plans to see how we can help!
There are many ways to reheat leftovers, but so many people dodge it because it either leaves the food hard and stale or weird tasting and inedible. If this is the case for you, these tips will help you become a pro at reheating food and enjoying your leftovers. Is it safe to reheat leftovers? There is a legit fear surrounding the beneficial notions of reheating food, and rightfully so. You’ve probably heard all the phrases surrounding it, from “it will lose its nutritional value” to “eating leftovers will make you sick.” The truth of the matter is, when reheated properly, some leftover foods – such as carrots – actually increase in nutritional value. Leftovers will go bad at some point though, and most meals can be kept an average of 3-4 days when stored in the refrigerator and up to four months when kept in freezer. The key is to eat them within that timeframe. The primary issue that leftover foods run into is the loss of moisture, flavor, and freshness. When preparing to keep leftovers, consider investing in some leftover-proof containers like these: Rubbermaid Brilliance Leak-Proof Storage Containers GlassLock 18-Piece Assortment Gipfel Glass Food Storage Collapsible Silicone Food Storage Set Now that we know leftovers are completely safe and talked about a few storage solutions, let’s get into how to reheat them so they actually take great. Best Ways to Reheat Leftovers Most foods can be reheated the same way it was cooked. This is especially true for saucy and soupy foods. They can be reheated (or warmed up) in the pot you initially cooked them in. Foods that were cooked in the oven – for example, veggies, casseroles, roasted chicken, and baked goods – can be reheated in the oven. To prevent them from drying out, add a little bit of water and cover it with aluminum foil. Use a little bit of liquid when simmering to prevent burning. If you’re reheating something that is prone to stick, such as stir fry or something else that was fried, consider adding a little bit of liquid. This doesn’t only mean water. You can add a little olive oil, chicken or beef broth, or even coconut milk to a reheated dish. The key is to add a little bit at a time so you don’t oversaturate your food. Steam the sticky foods. How often do you throw out rice or pasta because it has become sticky and not as appetizing as when you first cooked it? A lot of people do! But hold on to your next batch of spaghetti noodles and reheat them in a steamer. If you don’t have one, consider the heat-safe container covered in a pot of boiling water trick. As a last resort, add the pasta (rice, vegetables, quinoa, etc.) into a pot with a thin layer of water cooked on low heat. You’ll have rejuvenated foods in minutes. Reuse leftovers in a new dish. This is one of the best ways to get rid of leftovers without throwing them away. If you have leftover rice, consider turning it into a broccoli and cheese casserole. Leftover pieces of chicken can be diced up and added to a salad. Uneaten vegetables can be repurposed into a soup. The possibilities are almost endless with using leftovers in a new dish. Don’t hesitate to get a little creative in the process. Gadgets to Use to Reheat Leftovers The good ol’ microwave isn’t the only gadget that can reheat food. In all honesty, it’s the one you want to save as an absolute last resort. They are known to deplete foods of their nutritional value and create carcinogens in food. Instead of going for the waves to reheat your foods, consider these gadgets as a replacement. Toaster Oven Most toaster ovens come with all the settings you need to safely cook and reheat food. Whether you want to toast, bake, or broil, a toaster oven is a great go-to for reheating bread, leftover pizza, and the like. Instant Pot The IP has climbed to the top of most people’s “gotta-have-it” kitchen gadget list because it’s so versatile, including its ability to reheat foods. Once you become accustomed to using it, you’ll be a cooking and reheating queen (or king)! The user manual gives you all the details for using the IP for most of your cooking needs. Air Fryer A close runner up to the Instant Pot is the Air Fryer. You’ve most likely seen the raves about it reheating food that tastes better than when it was first cooked, and there’s a reason for it. The heat created by the heating element at the top is then blown around the cooking chamber using a fan, causing a quick and even distribution of heat to the food. It’s definitely a go-to for reheating a variety of foods. Final Thoughts Before you go to toss your next batch of leftovers, use the tips and suggestions shared in this post to save you both time and money. Leftovers don’t have to be a thing of the past and can actually be beneficial to your meal planning.
When budgeting for meals, there are usually three main issues: Time, quality, and money. If two are ideal, the third will often not be. So, for example, if you buy food that is both cheap and good quality, like seasonal fruit, then there will be more time needed to process it. Consider yourself lucky if you can find food that takes little time, is high quality, and cheap. Most of the time, you will have to prioritize which two are more important and which issue you can sacrifice. The following tips focus on low cost and high quality – spending more time on food preparation may be a factor. 1. Skip the bags of prepped food Assuming you avoid already prepared food like microwave dinners (expensive and dubious ingredients), avoid also the partly prepared food, such as pre-washed salad in a bag and pre-shredded cheese. Yes, buying pre-washed lettuce does save some time, but not *that* much time. And pre-grated cheese? It loses flavor when exposed to air, goes bad faster, and has added anti-clumping agents like potato starch and cellulose. Just buy a block and take the extra five minutes to grate it yourself. 2. Play the sales/coupons When there is a significant sale on certain items, stock up. However, only buy groceries that have a long shelf life, such as canned goods, vinegar, frozen items, legumes, and white rice or flour. Don’t stock up on whole grains unless you have a cool place (like an extra fridge, freezer, or root cellar) to store it; whole grains have oils that quickly go rancid and are then bad for you. If you buy meat or produce on sale, be sure that you’ll have time to process it, such as by freezing. You can also focus your meal plan for the week around items on sale. Major sale on chicken? Buy a few to roast up on day one, then pick the bones, , and Chicken Avocado Soup (Instant Pot) throughout the week. 3. Beware the sale/coupon siren song Before you are tempted to stock up on a sale item, however, take a second look at the sale. Often that sale sticker will get your attention, but if you look closer the savings are minimal. Sure, buy one, but it’s not worth stocking up on. Also worth noting: Sales and coupons are often for items that have been heavily processed. Stick to the real food and don’t let those slashed prices suck you into buying food you are trying to avoid. 4. Organize your fridge and freezer It is important to organize and label items in the fridge and freezer so they don’t get lost and go bad. The celery buried in the bottom of the produce drawer or the leftovers that were going to be another meal. If they get lost in the back of the fridge or freezer, you haven’t saved money – no matter how cheaply you bought it. In fact, you just poured money down the drain. Clearly label items. If you have a deep freezer, tape a paper to the outside that details what you put it in. In the fridge, using clear containers that show what is inside helps keep track of all the various leftovers or second meals. 5. Process in-season produce During the summer, fruit and vegetables are both at their cheapest and most nutritious. Buy a large amount and process them for later use by freezing, canning, or dehydrating. Try hitting up produce stands and farmers markets at the end of the day and ask for a discount. Also, don’t forget to ask about seconds – nothing is wrong with them except that the produce doesn’t look as perfect as first grade. Another source of cheaper produce are farms where you can pick the produce yourself. And pretty much anyone with a garden has an abundance of zucchini they are trying to get rid of in the summer. 6. Make your own Making your own foods that you normally buy seems time-consuming and tedious, but many items are much easier than you would expect. Salad dressing If you are buying salad dressing, make the bottle in your fridge the last one. Conventional salad dressings are full of questionable ingredients, and ‘healthier’ ones may not be much better. Both are more expensive than whipping up a batch of salad dressing in two minutes. Click here for seven salad dressing recipes to get you started. Yogurt For those who haven’t made yogurt before, it can seem intimidating and time-consuming. Time, however, does most of the work by itself. Most methods of making yogurt – like this homemade yogurt – require an incubation period and this can happen in slow cookers, Instant Pots, ovens, and even coolers filled with warm water. There are even special yogurt cultures, called mesophilic yogurts, that don’t require warmer temperatures and can transform milk into probiotic rich deliciousness on the counter, like this matsoni yogurt recipe. Add the culture to milk, stir, and leave it – that’s it. If you don’t eat dairy, you can make your own coconut milk yogurt too. Spice mixes You already buy basics like oregano, basil, and paprika – why not combine them to make spices mixes that you normally buy? This compilation of 14 spice blends will show you how few ingredients are actually needed to cover a range of tastes, from chili seasoning to pumpkin pie spice. Bread Before you start rolling your eyes, hear me out. Good quality bread is quickly rising in price. If you skip the air-filled white bread that never goes bad, a good loaf can set you back – and get eaten in a flash. The no-knead method of baking bread came onto the scene a few years ago and revolutionized homemade bread for busy people. You literally just mix the ingredients, let it do its thing for a number of hours, and then come back when you’re ready to shape it and bake it. No more kneading dough for half an hour for an artisan loaf. Try this simple recipe for no-knead bread or you can go the extra mile and even make a sourdough no-knead bread to really impress yourself. Nut butter Throw nuts in a food processor or high-speed blender, blend, and voila – nut butter. Some nuts like cashews may need a bit of extra oil but overall making peanut butter or other nut butter is cheaper and super fast. Condiments If you really want to save money and have higher quality of ingredients, try making some of your own condiments. Store bought ketchup is crazy high in sugar; this 5-minute ketchup recipe will save you money and peace of mind. Homemade mayonnaise is another condiment that is so much more healthy than from the store, which is made from vegetable oils. BBQ sauce can be simple or more complex, depending on how much time you want to spend. 7. Buy meat from the farmer If you live in an area where this is possible, many farmers sell large chunks of meat for cheaper than at the grocery store as well as higher quality. A half a side of beef may seem like a lot, but if you have the space to freeze it, that meat will last your family all year. If the amount the farmer sells is too large for you, split it with a few friends. Don’t forget about lamb, pork, or ‘bulk’ poultry. Ask around for recommendations, or try websites like Eat Wild or Local Harvest to find local farmers.
It’s no secret that meal planning is one of the best ways to save money on food. As experts on the subject, us Real Planners love to geek out on ways to stretch your grocery budget. The internet abounds with endless tips on how to cut grocery costs that provide varying degrees of wisdom and usefulness. But when it comes to helping health-conscious folks like you and me, often the consideration for food sourcing and true nutritional value are glossed over. So how do make your grocery budget stretch without compromising your food values? Choose your cheap fillers wisely A common tip for feeding your family on a budget is to lean into bulk grains and beans and starchy vegetables like potatoes. And while that can be sound advice, it’s certainly just a start. It is well-documented that many Americans are overfed and undernourished, meaning they consume calories in excess but maintain nutritional deficiencies that lead to other health issues beyond obesity in the long run. A common solution to a limited food budget is to either buy cheap (junk) food or to load up on inexpensive carbs. And while carbs are not inherently evil, when it comes to filling your plate on a budget, we have an additional, more health-forward suggestion: VEGETABLES. Some of our favorite ways to make a protein dish go further are to include inexpensive veggies like cabbage, cauliflower, zucchini, or squash. Aim to buy your vegetables in season for even extra savings. There’s no need to ditch your rice, lentils, pasta, and potatoes, but consider replacing some of them with affordable vegetables. Here are some recipes to try: Deconstructed egg rolls – with shredded cabbage and carrots Roasted cauliflower and fennel with sausage – only three main ingredients Spicy ground beef and butternut squash – super simple and family friendly Spaghetti zoodle bolognese – A great way to get more veggies without giving up the joy of pasta! Bottom line: Stretch your grocery budget with bulk grains, legumes, potatoes AND non-starchy vegetables. Know when you can skip organic When it comes to eating organic, one thing’s for sure, it costs more. So how do you know what to prioritize when you also want to stretch your grocery budget? You’ve heard the saying, “You are what you eat.” In reality, it’s true, but not so simple. Eating fat doesn’t necessarily make you fat. Just like eating sugar doesn’t make you sweet. But eating processed junk does tend to wreck your body over time. The fact is, buying organic, grass-fed and pasture-raised meat should be the priority above most organic produce since conventional meats are often much higher in pesticides, antibiotics, and unhealthy fats. The EWG’s “Dirty Dozen” and “Clean 15” is still the gold standard – updated annually – to understand the best and worst fruits and vegetables in terms of pesticides. “Dirty dozen” produce – try to always buy organic when you can: Strawberries Spinach Kale/Collard Greens/Mustard Greens Nectarines Apples Grapes Cherries Peaches Pears Peppers (bell and hot) Celery Tomatoes “Clean 15” fruit and veggies that have the least pesticide exposure: Avocado Sweet Corn* Pineapples Onions Papayas* Frozen Sweet Peas Eggplant Asparagus Broccoli Cabbage Kiwi Cauliflower Mushrooms Honeydew Melon Cantaloupe *What about GMOs? Read this from the EWG website: Under a law passed in 2016, beginning in 2022, some GMO food products in the U.S. must be labeled. However, based on the final rule released in 2018, these labels may be difficult to interpret, with confusing terms like “bioengineered.” Until the law takes effect, consumers who want to avoid GMOs may choose organic zucchini, yellow squash, sweet corn, papaya, apples and potatoes. Bottom line: Stretch your grocery budget by skipping organic for produce that is not likely to be contaminated by pesticides (or genetically modified). Invest in good fat When it comes to fats, you need them in your diet. But the wrong fats, the cheapest ones like canola, vegetable, and corn oils, are quite unstable and will lead to inflammation in the body (read more here). That’s why it’s essential to invest in good fats like olive, avocado, and coconut oils. Butter or ghee (and even good quality bacon fat!) are great too. To stretch your grocery budget and still get good quality fats, you don’t necessarily have to go with the most expensive. Sure cold-pressed, extra virgin, organic oils can be wonderful, but what you really want are pure and fresh healthy fats. Buy the best quality you can afford, and unless you’re using them rapidly, don’t buy oils in massive vats. While you may spend less initially, if your oil oxidates or goes rancid before you use it, your savings will be in vain. Bottom line: Good fats are important so choose them carefully and only buy them in quantities you will use quickly. Do you have to be such a snob about grass-fed meat? As we mentioned above, conventional beef is typically higher in pesticides, antibiotics, and unhealthy fats (and lower in essential fatty acids – Omega-3s and CLA) than organic, grass-fed, grass-finished beef. That said, even conventional meat is more nutritious pound for pound than plant-based substitutes. When it comes to buying meat and poultry, the labels can be extremely overwhelming. While not all producers use this certification, The Global Animal Partnership (GAP) is a good place to learn about the ideal levels of standards for chicken farmers producers as well as producers of beef and other meat. You might be familiar with these ratings from Whole Foods or brands like Applegate Farms or Niman Ranch, but the best way to know if you are getting quality meat is to take the time to do your research, learn about where your meat comes from, and how it was raised. But meat is so expensive, and the really good stuff is bound to be out of budget, right? Not necessarily… While the cost of food varies wildly, here’s a snapshot comparison of a pound of ground beef (85% lean/15% fat) as of March 2022: “All Natural” ground beef from Walmart $5.46/pound “Organic grass fed” ground beef from Walmart $6.28/pound “Grass fed and grass finish” (best quality) ground beef from Butcher Box $7.50/pound Compare this with this meatless version (that have significantly less nutritional density): Black bean burgers for $6.46/pound And just for fun, here’s the cost of a pound of… Snickers Bars ringing in at $7.51/pound!!! Priced at $8.33/pound, Butcher Box sells step 3 boneless chicken breasts, a step below pasture-raised according to the GAP rating, which guarantees the birds have been raised with access to outdoors. Like beef, chicken raised with higher standards has provides better nutrition. It’s a personal choice, but when you consider the health benefits, you may decide that better quality meat is worth a place in your food budget. Especially if you opt for cheaper cuts of meat including cuts like beef brisket, chuck, shanks, and cheeks; pork sirloin chop, collar, and belly; lamb shoulder chop, breast, and chump. And, of course, ground meat. Also, don’t forget the organs, which pack a hefty nutritional punch and flavor if you can get over any squeamishness. Many of those cheaper cuts of meat are tough because of collagen, which has been shown to be beneficial for everything from skin to digestion. A long slow cook on tougher cuts will release the gelatin for tender and moist meat. Try our classic pot roast or slow-cooked pork. Chicken thighs and whole birds are often bypassed for the same-sameness of breasts, but the former can be tastier and more versatile. Use them to make your own broth for soup, and use the meat to make an endless number of budget-friendly recipes like spaghetti squash with shredded chicken and pesto or chicken and corn chowder. Bottom line: Pastured meats and poultry provide better nutrition and fewer health risks, hands down, but the best meat you can buy is better than none at all. Don’t forget about eggs For a dose of protein that’s inexpensive and quick to cook, look no further than the meal planning staple, eggs. Fortunately, the myth that eggs are bad for you because they are high in cholesterol has been busted as scientists realized that the cholesterol we consume in food has actually little effect on our overall cholesterol levels. Eggs are a nutrient powerhouse. Still, just like other animal protein sources, what is in them depends on how the chickens are fed. (Read how to choose eggs in this post.) But even a conventionally farmed egg provides bang for your buck. And eggs aren’t just for breakfast. Toss a fried egg over a stirfry or scramble into fried rice – an easy source of protein and essential nutrition. More ways to save without cheating your health Grow an herb garden – Those little packs of fresh herbs can break any budget, but a windowsill full of self-replenishing herbs will save you money and a sprinkle of joy (and healthy goodness) to your meals Become a soup-making junkie – There’s nothing quite like using the bones of a chicken or roast to create a nourishing soup that makes you feel like an accomplished (and penny savvy) home cook. Use your spice drawer – A jar of spices can last a while, so experiment with different flavors to keep your dishes deliciously diverse. Many spices have added health benefits too – think turmeric for its anti-inflammatory magic. The need to stretch your grocery budget may feel dire, but it’s essential to factor in the cost to your health if you cut the wrong corners. Processed foods may seem cheaper, but investing in nutrient-dense food is cheaper in the long run when you consider what you’ll save on doctor visits, hospital stays, and medication for chronic illnesses. What are your best tips for spending less on food without compromising your values?
Guest post by Kyle of Ultimate Bundles According to a research article published by Forbes, it’s nearly five times more expensive to order from a restaurant than it is to cook at home. And although meal delivery kits are a bit more affordable than restaurants, Forbes says you’ll still pay three times more for these services than you would at your local grocery store. But is that really true? Is it really that much cheaper to prepare meals at home? I decided to do a little research to find out. How Much Cheaper is Cooking at Home? Oftentimes it’s hard to fully wrap your brain around the cost of a meal until you compare options side-by-side. So in this article, we’ll look at three common meals an American family of four would enjoy. Then we’ll do a little math and figure out what the prices would be to order the meal from a restaurant, receive it in a meal delivery kit, or prepare it at home. For the restaurant prices, I took 3 different national chain prices for each meal and found the average. For the meal kit option, I used pricing from Blue Apron for the enchiladas, Dinnerly for the hamburgers, and Hello Fresh’s gourmet options for the steak dinner. Let’s see how it all shook out. Meal 1: Enchiladas No matter what your family’s cultural background is, easy-bake meals like enchiladas are a staple in most households. When my family tried Blue Apron, we fell in love with their white chicken enchiladas. However, we couldn’t justify paying the $8.99 per serving Blue Apron charges when you select their 2 Meals Per Week Plan. And ordering enchiladas from a restaurant for 4 people can cost you over $40 — before delivery fees! So we decided to recreate the recipe on our own about a month after we tried the Blue Apron version, and we quickly learned it was much more affordable to make it with ingredients from the grocery store. Here’s how the numbers broke down when I compared my homecooked prices to Blue Apron and the average of Chili’s, On The Border, and Chuy’s: Chicken Enchiladas Average Cost Number of Servings Approx. Cost/Serving Restaurant Delivery $45 + delivery fees 4 $10.99 Meal Kit $35/meal 4 $8.75 Homemade Meal $20 4 $5 When a two-pound package of chicken breasts only costs around $5 and tortillas run a mere $1.50, it’s easy to beat restaurant prices! I’ll admit, I do like that Blue Apron delivers the ingredients straight to my door — but that’s easy to replicate with grocery delivery services. Meal 2: Hamburgers & Fries Hamburgers are another American staple that can easily be ordered from a restaurant or found in a meal delivery kit. I decided to find out how the price of getting burgers delivered compared to grilling them yourself. Here’s how the numbers looked when I compared grocery store prices to Dinnerly (a low-cost meal kit), and the average of Red Robin, Fuddruckers, and Burger Republic. Hamburgers Average Cost Number of Servings Approx. Cost/Serving Restaurant Delivery $45 + delivery fees 4 $10.99 Meal Kit $25/meal 4 $6.25 Homemade Meal $12 4 $3 Although I love a thick, juicy burger from Red Robin, it’s definitely much cheaper to just grill out at home. A one-pound package of ground beef costs around $5 and makes four quarter-pound burgers. An eight pack of buns runs around $2. And a fresh tomato costs less than $1. When you compare that to restaurant prices (not even including delivery fees) the savings are obvious. And in addition to the cost savings, cooking at home gives you more control over the way your burger is prepared. This can be important for people with food allergies or dietary restrictions. Meal 3: Sirloin Steak + Two Sides If hamburgers and fries are the epitome of “economic dining,” a sirloin steak dinner is more of a fine dining experience. However, ordering steaks from Outback or Texas Roadhouse can set a family back nearly $90! Here’s how the numbers worked out when I compared the prices of a home cooked steak dinner against Hello Fresh’s gourmet line and the average price of Outback Steakhouse, Logan’s Roadhouse, and LongHorn Steakhouse. Sirloin Steak + Two Sides Average Cost Number of Servings Approx. Cost/Serving Restaurant Delivery $70 + delivery fees 4 $17.50 Meal Kit $54/meal 4 $13.50 Homemade Meal $35 4 $8.75 While four decent cuts of steak can cost as much as $20, seasoning and side items will cost very little. In fact, you’ll save so much money by cooking at home that you may even have enough money to splurge on a dessert — a luxury that can really break the budget when you’re trying to order from a restaurant for a family of four. Furthermore, when you prepare steak dinners at home, you gain complete control over the cut of meat you receive and the exact amount of time you cook it. You can also control the portions better and prepare an appropriate amount of food for each family member. The Case for Home-Cooked Meals As you can see, it is possible to save significant amounts of money by cooking a meal at home versus having it delivered. And since three meals a day equals over 1,000 meals per year, by preparing more of your meals at home, the savings can add up fast. This is doubly true for families who are dealing with food allergies or trying to follow special diets. While premium meal kits like Green Chef and Sun Basket address these concerns, the prices for these services are quite high — even compared to mainstream meal kits. Although most people think cooking at home actually takes more time and energy than ordering takeout or using a meal delivery kit, that’s not always the case. And home cooking gives you way more control over when the food is ready and how it’s prepared, which is helpful if you live with picky eaters.. Ways To Save Even More Money When it comes to cooking at home, the numbers speak for themselves. However, there are several ways you can save even more on your weekly grocery bill if you follow some of these tried-and-true suggestions: Shop the sale flyer or compare prices using apps like Flipp. Plan meals based on what’s already in your pantry or freezer. Consider buying dry goods, pantry staples, and frozen vegetables in bulk. Take advantage of farmers’ markets or grow your own vegetables and herbs. Eat leftovers for lunch or plan a leftover dinner night where everyone raids the fridge. Buy generic brands — name brands charge a premium! Make a list when you grocery shop (don’t buy random stuff). Never shop when you’re hungry (you’ll buy stuff you don’t need). Wrapping Up I hope this article has given you some practical ways to save money on food. I’m certainly not telling you what to do — I love getting food delivered. But understanding your options gives you more control, which comes in handy during months when you’re saving for a fun vacation or dealing with an unexpected expense. Bon appetit!
Summer is here. We all can’t wait to head out of town and kick back our feet for a little R&R. But eating out while traveling gets pricey. And it’s extra tricky if you have to accommodate a special diet (paleo peeps, holla). Which brings us to the question: Is there a way to make meal planning work at your vacation rental? As it turns out, renting a home is the perfect way to go for a holiday and still have the convenience of cooking your own meals. Here are some tips to plan a vacation’s worth of meals so you can actually kick back your feet and relax. Get organized What are your essentials? Take stock of what you deem necessities in your daily life (hello caffeine). If you turn into a grouch without your perfectly made coffee, you’ll want to pack your Aeropress with you. If smoothies are essential to start the day, see if the right equipment will be available. Take stock of your vacation rental kitchen. Before you leave, ask the owner what is included in the kitchen. A two burner hot plate may dictate different meals than a six burner gas stove. A grill will make cooking much more simple. Is there a crock pot? Blender? Is the fridge big enough to hold a week’s worth of groceries or is it a little bar fridge? How big is the biggest pot and cutting board? What can you bring? What you can bring along will vary based on method of travel and how far you are traveling. If traveling by plane, there isn’t much you can bring. Two suggestions are a knife sharpener – as rental kitchens often have dull knives – and spices in a pill organizer, so you don’t have to buy a bunch of packages to use one teaspoon. If traveling by car, you could bring a cooler (with prepped frozen meals), a slow cooker, and pantry staples. Scope out the local buying options. What food you bring and what you cook will depend on your location. Find out if there are local farmer’s markets and what the grocery store options are. And keep in mind that if you are staying at a remote mountain cottage, you’ll have to bring all your groceries with you. If you are next to a seafood market, you can pick up fresh fish to grill every night. How to plan meals for your vacation rental Keep it simple. While on vacation, the best meals are tried and true recipes, with simple ingredients that require minimum active cooking time. If you see a new recipe that would be a good fit, try it at home before you leave so you aren’t surprised with a vital step that you don’t have the right kitchen tool for. Speaking of which, if you need an unusual kitchen tool, it’s better to leave the recipe for a meal at home. Stick to common ingredients. If you can, try and use similar ingredients for various meals that can be easily changed. For example, chicken, rice, and veggies can make you both a tasty stir fry and a great curry. At the very least, don’t use recipes that call for one teaspoon of an unusual ingredient that you need to bring the whole bottle for. Know your itinerary. Is your vacation rental right on the beach or will you be gone all day? If you’ll be close to home away from home, you can cook double for dinner and eat it again for lunch. If you’ll be out and about all day, plan lunches that you can pack, like sandwiches or wraps. Plan for minimum work. Certain types of dishes require minimum work for maximum tastiness. If a slow cooker is possible, you can throw in some ingredients in the morning, go out all day, and come back to a ready meal. Grilling outside means no cooking in a hot kitchen; throw some meat or fish on the grill, put together a salad, and voila, an easy dinner. And one pot meals require less clean up. Don’t forget to plan snacks. Vacationing is hungry work. If you’ve got a handful of hangry kids while out and about, the quick solution is probably going to be both expensive and unhealthy. You don’t have to plan for variety, just be sure to have something in the bag that can be pulled out at a moment’s notice. Ask yourself what you can prep beforehand. If there is room in the car, you may be able to do quite a bit of prep work before you leave so that you can actually rest during your holiday. Frozen prepped meals can travel in a cooler – just be sure there is a freezer available in the rental kitchen. Dry ingredients for muffins, pancakes, or other baked goods can be pre-mixed. The first meal can be cooked, cooled, and brought in a cooler so that you don’t have to scramble about for food your first evening in the new place. Now that you’re armed with these tips, you’re ready to plan your meals for your stress-free vacation. What’s your favorite meal planning tip for a vacation rental? Let us know! #realplans
Yes, there will be cookies. Gingerbread houses and pies filled cinnamon and clove. There will be rich, creamy things and tender, meaty things. But what about winter veggies? Of the many foods that the holiday season gets right, it’s those winter vegetables. But they’re often spooned onto dinner plates as a side or – in some cases – forgotten altogether. There’s something to be said for deep hues of red, orange, and green in your bowl. Those hearty greens and sweet, starchy vegetables bring out the best in any meal. If you’re stuck in a veggie rut (ahem, like a sheet pan of roasted sweet potatoes e’ry night) then try one of our favorite winter vegetable recipes. We think your kids will like them too. #1 Roasted beet pasta with dill and lemon How to get your kids to eat veggies? First, act like it’s no big deal. Then, get them involved. No, this beet pasta doesn’t use spiralized beets. But with a pink and magenta puree, it makes cook (and eating) a lot of fun. #2 Roasted veggie enchilada casserole Who doesn’t love casserole? Especially one packed with roasted cauliflower and cumin-spiced sweet potato. Nestle all that roasted goodness in corn tortillas, layer it with black beans and then cover it with melted Monterey jack cheese. Voila. It’s just the thing for chilly winter nights. #3 Sweet potato black bean tamales Tamales are quintessential holiday food. And stuffed with sweet potato, black beans, and chipotle in adobo – these take a veggie-filled twist on a holiday classic. #4 Cream Thai carrot sweet potato soup Rich and sweet, with a little bit of warmth from the ginger and curry. The secret to this soup is almond butter. We dare you to eat just one bowl. #5 Coconut turmeric quinoa with kale Any dish that requires just one cooking vessel is both kid-friendly and mom-friendly. Spiced with ginger and turmeric, it won’t overwhelm your little one’s palate – but it will expose her to some bold flavors. SaveSave
If getting dinner on the table is one of a bazillion things on your to-do list, I’ve got just the thing for you – a busy mom meal plan solution. Shoo away mom guilt because you won’t be rummaging through your pantry looking for the last box of mac ‘n’ cheese. This plan will take your well-planned leftovers and turn them into new delicious dinners your whole family will love. What is this voodoo, you ask? Many of us Real Planners are busy moms too. Like you, we also are juggling how to keep our kids fed, bathed, and loved. We keep our homes (relatively) clean and orderly. And often times this happens while running companies, showing up for full-time jobs, and/or managing the busy schedules and activities of our entire family. And if you’re anything like me, while you value feeding your family good, wholesome food, you don’t have time to obsess over planning and cooking. That’s why we love meal planning (have you tried our meal planning app?). And we’ve mastered the shortcuts that help you get dinner on the table without pushing you over the edge of sanity or just ordering mediocre pizza. Again. Our busy mom meal plan always includes batch cooking and a savvy use of leftovers so most of your effort (and mess) happens in one kitchen session, and the rest of the week you’re doing minimal prep to pull together delicious, satisfying meals. This doesn’t mean just making a massive pot of spaghetti and feeding it to your family night after night. With practice, you’ll get in the habit of preparing versatile proteins that can be reinvented in many fun and different ways throughout the week. How to master the busy mom meal plan We like to think of the busy mom meal plan in a series of three days. So if you want to plan for your entire week, plan for two main proteins. In advance: Choose a versatile protein like the roast chicken we use below. Other great options are a beef or pork roast, or even a ground meat dish. Then choose a versatile veggie side that can be incorporated into your day 2 soup, and/or become part of a new dish on day 3. Buy double or triple what your family normally eats in one meal when making the meat and side recipes. Stock up on good-quality bone broth. We buy ours in bulk from Thrive Market. Day 1: Cook meat or chicken, make your side, and a simple salad. If your protein has bones, use them to make broth for tomorrow. You can learn how to make chicken broth here. Day 2: Use the broth from yesterday as a base for your soup. If you didn’t make broth, use the broth you stocked up in your pantry. Day 3: Use the leftover meat to make a meal with already cooked meat and more of the vegetable. Examples include curry, stir-fry, or hash. After a few weeks of meal planning like this, it will start to feel like second nature to make one night’s dinner magically transform into three meals worth of distinct different food. See how we do a busy mom meal plan with our slow cooker roast chicken… Day 1 Slow Cooker Roast Chicken with Lemon and Garlic Roasting meat may seem time-consuming and labor-intensive. Especially if you haven’t done it before. But here’s a little secret: It’s one of the easiest ways to prepare meat. Rub on some salt and maybe spices, throw it in the oven and let it do its thing. Occasionally take a peek and maybe baste with its juices. When it comes to making a smart, busy mom meal plan, there’s nothing better than a whole chicken. If you haven’t mastered this kitchen skill yet, it’s not as intimidating as it may seem. Learn how to roast a chicken here. It’s super easy to make broth from your leftover bones, and if you don’t feel confident doing that yet, learn how to make basic chicken stock here. Otherwise, make sure you have store-bought broth handy for tomorrow. Get the slow cooker roast chicken with lemon and garlic recipe here. Chili Lime Roasted Sweet Potatoes These chili lime roasted sweet potatoes are a crowd pleaser and a nutrition win as well. As part of your meal plan, you’ll be able to serve them for dinner on night one and then add them to your soup tomorrow. Get the recipe here. Spinach Mint Salad with Almonds Round out this first meal with a simple salad. In this case, we’ve planned for a spinach salad with a basic dressing spruced up with mint and almonds. Feel free to skip the garnishes for simplicity, but we like that you’ll be able to buy a big box of spinach to use now and for the next two days in different ways. Get the spinach mint salad with almonds here. Day 2 Chicken Avocado Soup Today’s the day you get to see how easy your busy mom meal plan can make your life. Dinner is going to come together so fast. If you have a pressure cooker, follow the recipe for this chicken avocado soup. If not, don’t worry, it won’t take much longer to make this on the stovetop. Chop up your chili lime sweet potatoes from last night and when the broth is hot, drop them in for a few minutes to warm up. Right before serving stir in a couple of handfuls of the baby spinach in your fridge, right from the box. Top with avocado, cilantro, and dinner is DONE. Day 3 Spaghetti Squash with Chicken and Pesto Tonight’s going to be another easy-peasy dinner. The most labor-intensive part of your meal prep is to throw a whole spaghetti squash in the oven for 30-45 minutes. Then after it’s cool enough to handle, cut the squash in half longwise, scoop out seeds and discard, and scoop out “spaghetti” into a bowl. If you feel like it, you can make your own pesto, but otherwise use a store-bought one. Toss in your shredded chicken, top with salt, pepper, and parmesan cheese, and your entree is ready to serve. Get the recipe for spaghetti squash with chicken and pesto here. You can opt to make a simple salad for the side, or if you prefer, you can throw a couple of handfuls of spinach in the hot “noodles” for some extra greens. This dish is a fun way to let your kids eat spaghetti sandwiches. Toast up some good sourdough bread, butter it, and pile on the noodles. They will probably even forget they’re eating veggies. More busy mom meal plan ideas See how your week of dinners start to come together with simple elegance? This is just one three-day suggestion. The possibilities are endless. Here are a couple more options: Beef pot roast –> shredded beef chili –> Chinese shredded beef and broccoli Slow-cooked Greek lamb roast –> Lamb Korma –> Greek Salad with Roasted Lamb If you prefer to not eat the same protein for three days in a row, try staggering two of these three-day plans together, alternating the main protein for even more variety in your week. What do you do to make your busy mom meal plan work? Tag us! #realplans
Benefits of Using the Season to Eat Veggies There are so many reasons that eating seasonally is a great way to structure your meals. One of the biggest reasons is that seasonal vegetables taste better! Yes, it really is that simple. Food that is ripened by the sun and harvested in season has a much better taste. Another benefit is that often it’s cheaper and more environmentally friendly because they produce comes from local growers. The less the vegetables have to travel, the lower the costs. It also has a much lighter impact as there aren’t the same trucking, shipping, or flight routes required to get the vegetables where they need to go. Knowing that is the case, it shouldn’t come as a surprise that vegetables eaten in season are also better for you as they have higher nutritional value. The longer vegetables are stored the more nutrients are lost – so eat them while they’re fresh! Top 5 Summer Veggies to Use in Your Meal Plan If you’re in the midst of making your summer meal plans, here are some of the veggies you can add that will great flavor – and health benefits! Cucumbers If you ask most people they’ll certainly say there isn’t anything better than a cucumber straight off the vine in summer. Cucumbers are low in calories and a great vegetable to help you stay hydrated and get in some Vitamin K. Peel and dice your cucumbers with fresh tomatoes and toss with olive oil and a splash of balsamic or sherry vinegar for a simple, fresh salad. Spice some chicken with Greek flavors and grate your cucumber into plain yogurt for a tzatziki sauce. On small slices of pumpernickel bread, spread cream cheese that has been mixed with dry ranch dressing and then top with thin slices of cucumber. Tomatoes Gorgeous, red tomatoes hanging ripe on the vine are a hallmark of summer. Great for increasing your lycopene intake and a source of Vitamin C, make good use of these summer gems by trying these meal ideas. Let’s be honest – tomato soup is a classic summer fare and adding bacon makes it even more delicious. Want to impress with your backyard bbq? Whip up this mix of roasted mushrooms, tomatoes, and asparagus. Make BLT’s! These taste even better when you’re using thick-cut fresh tomatoes. Slowly cook the tomatoes with some garlic and olive oil until they break down for a delicious marinara sauce. Blitz tomatoes with onions, jalapenos, and lime juice for a homemade salsa that rivals anything store-bought. Peppers With Vitamins A, C, folic acid, and fiber all being found in peppers, you’re really getting a bang for your nutritional buck when you add these to your diet. There are a lot of different types of peppers so feel free to experiment until you find the ones you like. Stuffed peppers are a quick and easy meal idea; simply add your favorite filling to a green, red or yellow pepper shell and bake. Make shredded pork or chicken and mix in some mild and/or spicy peppers. Jalapeno jelly? Why not! Okra Okra is an often underappreciated vegetable because it can take on a bit of a slimy texture depending on how it is cooked. But, it’s also got a high fiber content and plenty of antioxidants so your body will thank you for including it in your diet! Make it work for you with these recipe ideas. Gumbo! A classic Louisiana dish, okra features prominently in this dish. Middle Eastern Bamia or okra stew is a cherished recipe across this part of the world. You could always pickle it too and eat them just like dill pickles! Eggplant For getting fiber and B6 into your diet look no further than the eggplant. In fact, the combination of nutrients in eggplant help promote heart health. Get this tasty vegetable in with one of these great meal ideas. Give our eggplant torta a run – even if you aren’t paleo, you’ll enjoy the delicious flavors. Or rethink pizza with this eggplant flatbread with prosciutto and arugula. Slice eggplant like french fries, and bake into eggplant fries. Drizzle with honey for an Andalusian treat! Roast an eggplant, scoop out the flesh, and use it like meat for recipes like meatballs. How to Easily Incorporate Veggies in Your Meal Plan These are just a few of the ideas you can use to make your meals more interesting while taking advantage of summer vegetables. A few other ways include: Cutting up fresh veggies that can be eaten raw and having them on hand in your refrigerator. Making a summer stir fry using what’s in season. Cubing produce and mixing up a marinade to grill. Pickles! You can pickle anything, not just cucumbers. Try green beans or okra. Salads. This might be obvious but it’s a great way to use what’s fresh and in season. Cut up everything individually and let each person mix and match their own bowl. Conclusion When it comes to eating your summer veggies, the tips and recipe ideas above will help get you started! Don’t forget to utilize our real plans app to save yourself time (and money). We’ve got you covered from planning to cooking!
5 Veggie-Packed Summer Meal Planning Ideas Be Prepared Before diving into these meal planning ideas, let’s look at something that can help you get a jump start and not feel overwhelmed. One of the easiest ways to make sure more vegetables get into your meals is to have them ready to go. Taking the time to peel and cut your vegetables before storing them is one way to make sure they’re used. Anyone is more likely to grab for a carrot that is ready to eat than one that they have to peel and cut in advance. Pre-portioning these items can help too. Pair carrots, celery, or bell pepper strips with dips like hummus or tzatziki sauce for a ready-to-go snack that’s healthy and delicious. Not to mention, this is a step that kids can help with as well. Meal Ideas that Have Plenty of Veggies For new ideas for your meal plan that are vegetable-heavy here are a few suggestions. Buddha Bowls The focus of these is the vegetables as the original buddha bowl is meant to be completely vegetarian. Which types of vegetables you use are totally up to you. This is also a great way to use some odds and ends in your refrigerator as you don’t need large quantities of any one thing. Keep some of the vegetables raw while others can be cooked. You also will want to have some sort of grain (think quinoa or rice) to include. What sets a buddha bowl apart is the dressing and you can use anything you’d like – even a regular store-bought salad dressing. However, making your own is super easy as well. Get more buddha bowl ideas Taco Bowls Along the same wavelength as the buddha bowl is a taco bowl – or a deconstructed taco if you want to get fancy! Just make up all the normal ingredients you would for tacos or burritos but add them to lettuce and place in a bowl. Drizzle everything with a southwest-style dressing, cilantro lime sauce, or your favorite salsa. Roasted Vegetable Sheet Pan Dinner While turning on the oven in summer doesn’t sound super appealing, save this one for a rainy summer day when warming up the house isn’t a big deal. You can use any vegetable you have on hand to make up the base of this, and it’s really as simple as spreading it all out on the tray, coating it with dressing (or even just olive oil with some garlic, salt and pepper) and serving. If you’re going fully vegetarian or vegan there’s plenty of options, but you can also add some meat if that’s more your style. Get our sheet pan tips here. Stir-fry For those nights when you really need a quick meal that everyone will enjoy and you’ve got lots of small bits of vegetables taking up fridge space, stir fry is the perfect option. There’s no right or wrong way to make one and you can use just about any vegetable you’d like – even incorporating leftover roasted vegetables is no problem if you mix them in towards the end. 7 Easy Stir Fry Sauces Sandwich Wraps Sandwiches are always an easy option for lunch meals. If you’ve got your vegetables prepped ahead as was suggested above you can very quickly put them together into a sandwich or wrap. Keep it completely vegetarian, add in some roasted chickpeas or toss in some sliced sandwich meat. Normal sandwich spreads like mayo or butter are easy to do or add in a creamed avocado, hummus, or one of these 15 other sandwich spread ideas. Conclusion I hope these ideas help you plan a great summer’s worth of meals where vegetables are the star! Remember to keep it stress-free by using our meal planning app. It saves you time and money!
Do you ever find yourself standing at the grocery store refrigerator section trying to figure out which are the best eggs to buy? Free-range, cage-free, organic, pasture-raised… What’s the difference and should you care? For that matter… Are eggs good for you? Eggs get a bad reputation. From the possibility of allergens (that are real for some folks!), fear of the saturated fat and cholesterol in the yolks, to truly ridiculous claims about eggs being chicken menstruation (birds do not have periods, only mammals do) the list goes on and on. Putting the absurd aside, for those of us that are not allergic, eggs are – quite simply – a relatively affordable, nutrient-dense protein source. And despite the hype, the fat and cholesterol in eggs are essential for human health which you can read more about here. Eggs can play an important role in a balanced, nutritious diet. That said, how chickens are fed and raised affect the nutritional value, taste, and possible health risks of the eggs and meat they produce. Understanding labels when deciding the best eggs to buy Poultry and egg farmers use a variety of words on their labels to describe how chickens are raised. In many cases, these are just clever marketing to make consumers feel better about their choices when deciding which are the best eggs to buy. First, let’s get the USDA labels out of the way, which basically only tell you how fresh the eggs are (Grade B eggs for “liquid eggs” and baking which are not typically available to consumers; Grade A “very high-quality eggs”, and Grade AA “the freshest and highest quality eggs”). We believe these are the three labels you need to pay the most attention to: Cage-free According to the USDA, cage-free eggs “are laid by hens that are able to roam vertically and horizontally in indoor houses, and have access to fresh food and water… [Producers] must allow hens to exhibit natural behaviors and include enrichments such as scratch areas, perches, and nests. Hens must have access to litter, protection from predators, and be able to move in a barn in a manner that promotes bird welfare.” Free-range The difference between cage-free and free-range is that the latter have access to the outdoors. That said, free-range hens could be outside for as little as five minutes a day or not at all and still be labeled “free-range”. These chickens will produce superior quality eggs than cage-free hens as they typically have more space to move around but not as great as pasture-raised hens. Pasture-raised Pasture-raised hens spend time outdoors with exposure to sunshine and the opportunity to eat grass and insects. This is the gold standard for chicken raising. The importance of chickens’ exposure to the outdoors can’t be overestimated in terms of quality and nutritional value imparted to the eggs (as well as chicken meat). Eggs that come from pastured chickens are healthier, more nutritious, and much tastier than factory farm products. Egg whites are thicker, yolks are bigger, darker, and appear orange rather than pale yellow. All this said, while it’s ideal to choose eggs from pasture-raised hens whenever possible, it’s important to emphasize that “pasture-raised” is not a USDA-regulated term. Therefore, you need to do your own research to make sure your egg farmers’ marketing claims are legit. More terms to help you understand egg labels As explained by the Animal Legal Defense Fund, egg terms can be confusing and misleading. Things like “Farm Fresh”, “Naturally Raised”, “Animal Friendly”, “Happy Hens”, and even “Pasture-Raised” can just be slapped on any website or label without just cause. Here are some more keywords worth explaining to help you decide which are the best eggs to buy… Certified organic eggs are guaranteed to have been fed only organic feed with no parameters on how the animals are raised or treated. Ideally, your eggs will be organic AND pasture-raised. Keep in mind that, oftentimes local farmers feed pasture-raised poultry antibiotic-free, organic feed, but they’re unable to be certified as organic – one more reason to get to know your farmer! Vegetarian hens are given a strictly vegetarian diet. However, chickens are omnivores and in their natural habitats (pecking around outdoors) they consume animal protein in the form of insects, so this may or may not be important to you. Fertile eggs indicate a chicken is probably free-range and potentially has access to interactions with a rooster. Some believe fertile hens have a higher quality of life than caged chickens. And if you’re worried about encountering an embryo, it’s not likely since eggs are usually collected and refrigerated within a day of laying. Omega-3 eggs are produced by hens that are specially fed a diet (usually including flax meal) that is rich in omega-3 fatty acids. These eggs have 3 to 6 times the amount of omega-3 fatty acids found in other eggs, however, they are not free-range or pasture-raised unless also stated. Brown vs. white (or green or speckled!) – The color of eggs does not reflect quality or nutritional value – only the breed of hens laying them. What’s more telling is the color of the yolk: The more deep orange the yolk is, usually the better quality and the fresher the eggs. Humanely raised – There are numerous egg producers who voluntarily participate in private certification programs. According to the experts, the label Animal Welfare Approved “sets the highest standard for the treatment of hens used by the egg industry.” The Global Animal Partnership (GAP) is a private certifying agency commonly used by companies like Whole Foods and Niman Ranch to create and uphold standards for more humane and healthy meat, poultry, and egg production. At the time of this writing, their laying hen program seems relatively new without many partners, however as organizations like this become more prevalent, we look forward to the peace of mind their efforts could bring to conscious consumers like us. Are better eggs worth the cost? In summary, the best way to know the quality of your eggs is to know where your eggs come from and to ask questions about how they are raised and what they are fed. Beyond that, organic AND pasture-raised (or at minimum free-range) are best. Though more expensive and sometimes confusing to find, the nutrition upgrade is certainly worth the price when it comes to eggs. Eggs are far cheaper than pasture-raised chicken or beef, and for vegetarians, eggs provide essential nutrition. Even the most expensive eggs can stretch a long way if you cook them up with lots of veggies or stir them into a fried rice dish. Some of RealPlanners’ favorite egg recipes Now that we’ve hopefully cleared up the confusion on deciding which are the best eggs to buy, let’s grab a dozen, scramble, fry, and get some egg dishes on your meal plan! Here are some of our faves: Creamed Spinach with Barley and Baked Eggs Eggplant Torta Spicy Sriracha Deviled Eggs Sweet Corn and Zucchini Quiche Mexican Strata Freshie Huevos Rancheros Clockwise from top left: Creamed Spinach with Barley and Baked Eggs, Sweet Corn and Zucchini Quiche, Mexican Strata, Freshie Huevos Rancheros, Eggplant Torta, Spicy Sriracha Deviled Eggs
Thanksgiving leftovers can either make your life easier – ah, there’s FOOD for the next several days – or a bit messy if you’ve got more turkey and sweet potatoes than you know what do with. Whether or not leftovers are a welcome boon, you may want to you fit them into your meal plan. Here’s how… Turkey Stock Don’t let those turkey bones go to waste! Pick the meat off the bones, add a splash of apple cider vinegar, and simmer with water. A stock made with leftover turkey bones is high in good things like gelatin, amino acids, and collagen – which means it can help to mend a leaky gut and support skin health. Did I mention it tastes delicious? One sip of your homemade broth, and your heart will break every time you find yourself buying the boxed stuff. Click here for the turkey stock recipe. Breakfast Asian turkey and cabbage hash A good hash is my best friend – is it yours too? Who doesn’t love a quick and easy breakfast? Especially one that’s made with cabbage, ginger, sesame oil, and a wee bit of Asian fusion flair. The great thing about any hash is that it’s savory, so it won’t trigger a spike in blood sugar. Another great thing about this hash is that it will wake up sluggish taste buds that have grown tired of Thanksgiving flavors. Click here for the Asian turkey and cabbage hash recipe. Roasted sweet potatoes, gorgonzola, and baked eggs If you’ve got leftover sweet potatoes, breakfast is already halfway made. Top with some eggs and gorgonzola for an easy meal that will power up your day and help you wade through crowds of eager shoppers on Black Friday. And if you’re hosting a large a group of people, this one-dish wonder makes breakfast a breeze. Click here for this baked eggs recipe. Lunch Classic turkey soup Warm and cozy for these cooler days, classic turkey soup takes the chill out of your bones and gives you something warm to cup your hands around. Made with a whole head of garlic and a spring of fresh thyme, you’ll get a little extra immune support while you fall in love with this dreamy medley of sweet root veggies and winter squash. Click here for the turkey soup recipe. Slovak potato flatbread Use leftover mashed potatoes to make a flatbread for lunch. Because the main ingredient is potato, it’s very easy to make both gluten and gluten free versions. The dough is soft, so rolling it out is easier than you might think. As you might image, Slovak potato flatbread is a little slice of heaven and among the most popular of Slovak foods. Click here for the potato flatbread recipe. Sweet potato and spinach burrito Use your Slovak potato flatbread with leftover sweet potatoes, black beans, and spinach to make this sweet potato and spinach burrito. A touch of chipotle, green pepper, cilantro, and lime meld perfectly with the sugary notes of sweet potato. If using store-bought tortillas, be sure to give them a little char on your stove before wrapping or with a panini press. Click here for the burrito recipe. Snacks Spicy sweet potato hummus Leftover sweet potatoes make short work to prepare this flavorful hummus. Tahini, cumin, smoked paprika, and cayenne deliver classic hummus flavors while the sweet potato adds a balancing not of sweetness. Serve with sticks of veggies, pita bread, or as a spread for a quick snack. Click here for the sweet potato hummus recipe. Poutine If you made extra gravy for the big day and still have some leftover, I highly recommend poutine – french fries smothered in gravy and a favorite of ours in Canada. When your gravy is made with bone broth and your potatoes are fried in tallow or lard from pasture-fed animals, you have every reason to lick the bowl. If you enjoy green plant things, add in some lightly cooked broccolini. Click here for the poutine recipe. Dinner Shepherd’s Pie Got some leftover mash? Whether you have a sweet potatoes, white potato, or cauliflower mash – do yourself a favor and use them to top this delicious shepherd’s pie. Filled with ground lamb, carrots, and onion, it’s comfort food perfection for the holiday season. Click here for the shepherd’s pie recipe. Sweet potato and lime soup with coconut and chives Not only is this soup another delicious way to use leftover sweet potatoes, it’s paleo and AIP-friendly to boot. The addition of lime brightens up the rich combination of coconut milk and sweet potato. Make this soup with your homemade turkey stock instead of chicken broth for a cozy bowl of goodness to share with family and friends. Click here for the sweet potato lime soup recipe. Dessert Cranberry crumble bars With a gooey filling and a sweet crust, these paleo AIP-compliant crumble bars put your leftover cranberry sauce to good use. If you think coconut butter and cassava flour with a hint of lemon are poor imitation of this crumble’s gluten-filled muse – think again. This dessert is sure to make everyone happy. Click here for the crumble bars recipe. Your meal plan Breakfast: Asian turkey and cabbage hash and/or Roasted sweet potatoes, gorgonzola and eggs Lunch: Sweet potato burritos with Slovak potato flatbread Snack: Sweet potato hummus and/or poutine Dinner: Shepherd’s pie and Sweet potato and lime soup with coconut and chives Dessert: Cranberry Crumble Bars Your timeline Thursday evening Pick meat off turkey, put carcass and giblets to simmer Friday morning Thaw ground lamb, if frozen Make breakfast hash and/or baked eggs and sweet potatoes for breakfast Make sweet potato hummus for snacking throughout the day Friday afternoon Make potato flatbread and sweet potato burritos for lunch Make poutine for lunch or snacking Friday evening Make shepherd’s pie, sweet potato and lime soup, and cranberry crumble bars for dinner Your shopping list Vegetables baby carrots – inch broccolini – 4 bunches butternut squash – 2 carrots – 14 celery – 16 stalks chives fresh herbs – 4 cups fresh parsley – 2 tablespoons fresh thyme – 2 sprigs garlic – 8 heads ginger – 2 inches green cabbages – 2 heads green onions – 8 kale – 2 bunches lemon lime onions – 6 parsnips – 8 red onion – 1 russet potatoes – 8 pounds yellow onions – 2 Eggs and dairy butter – 20 tablespoons eggs – 8 gorgonzola cheese – 4 ounces Monterey Jack cheese – 32 ounces whey – 1/2 cup Grains, legumes and flours flour – 600 flour – 21 1/4 ounces sprouted flour – 8 tablespoons sprouted wheat flour – 6 tablespoons Sweeteners and baking supplies baking soda – 1/2 teaspoon Grade B maple syrup – 1 cup honey – 3/4 cup sugar – 1 3/4 vanilla – 1/4 teaspoon Canned/jarred goods coconut milk cooked chickpeas – 4 cups lemon juice – 4 1/2 tablespoons tahini – 6 tablespoons tomato paste – 7 cups Deli and prepared foods coconut concentrate – 1 cup Other filtered water – 4 quarts zest Meat and seafood ground lamb – 2 pounds Spices bay leaf cayenne pepper cinnamon coarse sea salt ground allspice ground black pepper ground cloves ground cumin peppercorns sea salt smoked paprika Alternative flours cassava flour – 1 3/4 cups Vinegar and oils apple cider vinegar coconut oil lard olive oil toasted sesame oil Frozen food peas – 2 cups Asian fish sauce – 1 1/2 cups Drinks water – 1 gallon
The ultimate one-dish meal, a buddha bowl includes little bites of this and small nibbles of that. As with many bowl recipes, it’s the sort of thing you can pull together at the end of your week, when the fridge is stocked with leftovers galore and you’ve got a small tribe of hungry humans to feed. The gist of a buddha bowl – and possibly where it gets its namesake – is balance. A balance of macronutrients that includes protein, carbs, and fat. A balance in texture that hits crunchy notes and melt-in-your-mouth good. And a balance of color that gives you bits of rainbow rather than a monochrome dish of brown on white. And while buddha bowls near and far tend to have a “look,” there are no hard and fast rules to creating the perfect bowl. Rather, use what you’ve got. And if you meal plan, chances are you already have all the fixings you need for the buddha bowl of your dreams. If you’re a buddha bowl newbie or you feel like you haven’t quite mastered the art of a beautiful and effortless bowl, here are my three favorite tips. #1 – Roast ’em like you mean it Roasted veggies are essential to almost every buddha bowl – and really, almost any meal plan. With perks such as fiber and antioxidants, vegetables are as good for you as they are pretty. They also soften the cost of other premium items in your bowl – like meat from pasture fed animals or store-bought sauerkraut. Which is why you want an assortment of plant foods on hand, ready to go when you are. Raw fruit and veggies require a quick chop…maybe a little peeling or spiralizing. But cooked veggies need more time and forethought. On your big cook day – the one where all the meal making magic happens – get your oven going early. Rub down a handful of sweet potatoes in coconut oil and bake them until their flesh is creamy and their skin is crispy. Batch cook a million cubes of butternut squash. Get a delicious char on some cauliflower tossed in parmesan. And if you love a color, roast a bunch of beets and bedazzle your bowl with a spoonful of vibrant paleofied hummus. #2 – Protein prep FTW If you want a beautiful bowl that comes together in a wink, prep your protein. Whether you keep your bowls plant-based, inch into vegetarian territory with eggs, or prefer a grain-free and carnivorous bite – you will save time by thinking ahead. This may mean soaking – then cooking – that protein powerhouse known as quinoa early in the week. Or perfectly cooking one dozen hardboiled eggs and then stashing them in the fridge. Large cuts of meat like pork shoulder or even a whole bird, do well in a slow cooker and when shredded, fit neatly into your bowl. Even if it’s a quick bite like these tuna bacon cakes, plan to cook protein on your big cook day so that you can pull from it during the week and add to your buddha bowl. #3 – Keep your fresh herbs…fresh This tip is simple, but surprisingly overlooked. Nothing is more devastating than bringing home several bunches of fragrant herbs, only to discover that they’ve wilted away on your countertop or grown droopy and shriveled in your refrigerator. If you haven’t had a chance to use your fresh herbs and want to extend their life, give them water and display them in your kitchen as you would a bouquet of flowers. Throughout the week, you can then sprinkle vibrant sprigs of cilantro and dill over your bowl. Or tuck some bright, peppery leaves of basil against a spoonful of homemade sauerkraut. If you’re making your bowl with leftovers from earlier in the week, you’ll find that fresh herbs elevate any dish. Including your buddha bowl. Do you buddha bowl? Let us know! #realplans
Once you get the hang of storing your fruit and veggies, start freezing them too. Learning how to freeze blueberries, strawberries, and other summer surplus extends the life of fruit and makes them easy to use, year round. What’s more, freezing preserves some of the natural antioxidants in food. So, if you find yourself at roadside fruit stands or at the farmer’s market, filling a shopping bag with berries, cherries, plums, and avocados – only to get home with more fresh goodies than you know what to do with – all that beautiful fruit doesn’t need to go to waste. And you don’t need to use it all at once. You can freeze most of it. Here’s how… The dry freeze versus the wet freeze Before you begin freezing your fruit, you want to decide how your food will be packaged. A dry freeze is something like a bag of frozen berries that you pick up from the supermarket – each piece can move freely among the others and it’s loosely packed in a bag. Whereas a wet freeze is more suitable for sauces, salsas, and jams. Equipment you’ll need Freezing is considerably less time intensive than other food preservation techniques, like canning. Still, there’s a handful of equipment that you need for dry and wet freezing. Freezing – In order to successfully dry freeze fruit, you will need to first freeze the pieces in a single layer. Once they’re frozen, you can package them up and the pieces will not clump together in one solid, unusable mass. To do this, use unbleached parchment paper and a large rimmed baking sheet. Labeling – In spite of cold temps and moisture, freezer tape will stay put. Use a permanent marker to label your frozen goods with what’s inside and be sure to include a date. When dry freezing, you may even want to include the amount inside each bag. Storage – Why good ol’ ziploc freezer bags are a popular choice and will do if you need them, you generally want to limit how much plastic comes in contact with your food. Things like BPA and plastic softeners known as phthalates disrupt hormones. For the same reasons, avoid plastic food storage containers and reusable baggies made from the vinyl alternative, FDA-grade PEVA. Instead, use glass or silicone. For dry freeze items, try silicone baggies, collapsible silicone storage containers, or glass storage. For wet freeze, use glass canning jars. Have you heard about how to remove air from a baggie? Use a straw. If you can, try using a reusable stainless steel straw to suck out air from your silicone baggies for a green and low-tech way to dry freeze your fruit. How to freeze blueberries, strawberries, and other summer fruit Frozen fruit is one of the best ways to capture all the color and flavor of summer. For dry freeze items, place your fruit in a single layer on a parchment-lined baking sheet. The parchment paper will keep fruit from sticking to the baking sheet. Before you begin prepping your fruit, turn down the temperature in your freezer so that it’s as cold as possible. You want a quick freeze. For this reason, be sure not to freeze too many things at once or overpack your freezer. Once the fruit is frozen, fill up your silicone bags. To ensure each batch of summer fruit stays as fresh as possible, use a straw to suck out any remaining air from the silicone baggies. For wet freeze items such as sauces, salsas, and jams – pack and freeze. Be sure to leave enough headspace for liquid to expand as it freezes. If you use glass canning jars, this is particularly important. For extra safety, ditch the metal lid and use a flexible silicone one instead. Blueberries, strawberries, raspberries, and blackberries – Berries do best when frozen whole. Rinse, pat dry, and dry freeze. Mango, peaches, nectarines, and plums – Peel, pit, slice or dice, then dry freeze. Cherries – Pit and dry freeze. Bananas – Peel, chop, then dry freeze. Tomatoes – Dry freeze whole. Or, blend first and then wet freeze. If making salsa, squeeze out the pulp before dicing up tomatoes (otherwise, your salsa will be too watery once it thaws). Avocados – To keep from browning, dip avocado halves (or diced avocado) in a lemony bath: 4 cups of water with 1 tablespoon of fresh lemon juice. Dry. Then dry freeze. Because of their high fat content, they freeze well and work in both smoothies and guacamole. How to use frozen fruit As a general rule, use frozen fruit within the year. What’s more, freezing will change the texture of food. The juicy flesh of fruit is packed with water. As it freezes, this water expands and ends up destroying cell walls – leaving you with mushy eats. In order to get around this, eat your frozen fruit while it’s still frosty, toss it into smoothies, or cook with it. For example, how delicious would this strawberry crumble be on a dreary January day? Do you freeze fruit? Tag us with your ideas. #realplans
