Meal Planning and Prepping for Mums with Side Hustles
Balancing the demands of family, housework, and a side hustle can be challenging, especially when it comes to ensuring your family is well-fed with nutritious meals. Meal planning and prepping can be lifesavers, helping you save time, reduce stress, and maintain a healthy diet. In this blog, we’ll explore practical tips and strategies for effective meal planning and prepping tailored for busy mums with side hustles.
1. Understand the Benefits of Meal Planning and Prepping
Before diving into the how-to, it’s essential to understand the benefits of meal planning and prepping:
- Time-Saving: By planning and prepping meals in advance, you can significantly reduce the time spent cooking each day.
- Reduced Stress: Knowing what you’re going to cook eliminates the daily stress of deciding what to make for dinner.
- Healthier Eating: Planning meals allows you to ensure a balanced diet, incorporating a variety of nutrients.
- Cost-Effective: Planning meals can help you stick to a grocery budget and reduce food waste.
2. Start with a Weekly Meal Plan
A weekly meal plan is the foundation of effective meal prepping. Here’s how to create one:
- Assess Your Schedule: Look at your family’s weekly schedule and identify busy days when you’ll need quick and easy meals.
- Plan Meals: Choose meals that are easy to prepare and fit your family’s preferences. Include a mix of proteins, vegetables, and grains for balanced nutrition.
- Write It Down: Use a meal planning template, a notebook, or a digital app to write down your weekly meal plan.
3. Create a Shopping List
Once you have your meal plan, create a detailed shopping list to ensure you have all the ingredients you need.
- List Ingredients: Write down all the ingredients required for each meal. Don’t forget staples like spices, oils, and condiments.
- Organise by Category: Group items by category (e.g., produce, dairy, meats) to make your shopping trip more efficient.
- Check Your Pantry: Before heading to the store, check your pantry, fridge, and freezer to see what you already have.
4. Schedule a Weekly Prep Day
Choose a day each week to do your meal prepping. This might be a weekend day or any day that you have a few hours to spare.
- Set Aside Time: Block out a few hours for meal prepping in your calendar. Treat it as a non-negotiable appointment.
- Gather Supplies: Ensure you have enough storage containers, ziplock bags, and other supplies needed for prepping and storing meals.
5. Prep Ingredients in Advance
Prepping ingredients in advance can save you a lot of time during the week. Here are some ideas:
- Wash and Chop Vegetables: Wash, peel, and chop vegetables so they’re ready to use. Store them in airtight containers in the fridge.
- Cook Grains: Cook grains like rice, quinoa, or pasta in bulk and store them in the fridge or freezer.
- Marinate Proteins: Marinate meats, tofu, or other proteins so they’re ready to cook. You can also pre-cook some proteins and store them in the fridge.
6. Batch Cooking
Batch cooking involves preparing large quantities of food and dividing it into portions for future meals. This can be a huge time-saver.
- Cook Large Batches: Prepare large batches of soups, stews, casseroles, or other dishes that reheat well.
- Portion and Store: Divide the cooked meals into individual portions and store them in the fridge or freezer. Label each container with the date and contents.
7. Use Slow Cookers and Instant Pots
Slow cookers and Instant Pots can be invaluable tools for busy mums. They allow you to prepare meals with minimal effort and hands-on time.
- Slow Cooker Meals: Prepare ingredients the night before and in the morning, simply add them to the slow cooker and set it to cook while you handle your daily tasks.
- Instant Pot Meals: Use the Instant Pot for quick and easy meals. It’s perfect for cooking beans, stews, and even yogurt in a fraction of the time.
8. Involve the Family
Involving your family in meal planning and prepping can make the process more enjoyable and efficient.
- Family Input: Ask family members for their meal preferences and favorite dishes to include in your meal plan.
- Assign Tasks: Delegate age-appropriate tasks to your children, such as washing vegetables, setting the table, or packing lunches.
- Cook Together: Turn meal prep into a family activity. Cooking together can be a fun bonding experience and teach your children valuable kitchen skills.
9. Keep Healthy Snacks on Hand
Having healthy snacks readily available can help you and your family maintain energy levels throughout the day.
- Pre-Portion Snacks: Pre-portion snacks like nuts, fruit, and yogurt into individual servings for quick and easy access.
- Snack Station: Create a snack station in your fridge or pantry with healthy options that are easy to grab and go.
10. Stay Flexible and Adapt
While planning and prepping are essential, it’s also important to stay flexible. Life is unpredictable, and plans may change.
- Backup Meals: Keep a few backup meals in the freezer for days when you don’t have time to cook.
- Adjust as Needed: If you have leftovers or plans change, adjust your meal plan accordingly. Don’t be afraid to swap meals around or skip a prep day if necessary.
Sample Weekly Meal Plan
Here’s a sample weekly meal plan to get you started:
Monday:
- Breakfast: Overnight oats with berries
- Lunch: Chicken salad with mixed greens
- Dinner: Slow cooker beef stew
Tuesday:
- Breakfast: Smoothie with spinach, banana, and protein powder
- Lunch: Quinoa and black bean bowl
- Dinner: Baked salmon with roasted vegetables
Wednesday:
- Breakfast: Greek yogurt with granola and honey
- Lunch: Leftover beef stew
- Dinner: Stir-fry with tofu and broccoli
Thursday:
- Breakfast: Scrambled eggs with avocado toast
- Lunch: Turkey and cheese wrap with a side salad
- Dinner: Instant Pot chicken curry with rice
Friday:
- Breakfast: Whole grain waffles with fresh fruit
- Lunch: Caprese salad with tomatoes, mozzarella, and basil
- Dinner: Homemade pizza with assorted toppings
Saturday:
- Breakfast: Veggie omelette with toast
- Lunch: Tuna salad with whole grain crackers
- Dinner: Grilled chicken with quinoa and steamed broccoli
Sunday:
- Breakfast: Pancakes with maple syrup and berries
- Lunch: Leftover chicken curry
- Dinner: Spaghetti with marinara sauce and garlic bread
Meal planning and prepping can be game-changers for busy mums managing side hustles. By planning your meals, creating a shopping list, scheduling prep days, and involving your family, you can save time, reduce stress, and ensure your family enjoys healthy, delicious meals. Remember, the key is to stay flexible and adapt as needed. With a little organisation and effort, meal planning and prepping can become a seamless part of your routine, allowing you to focus on what matters most—your family and your side hustle.
