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Say goodbye to last-minute take-aways and hello to yummy and stress-free meals all week long! These tips will save you time and money (and your sanity) when you learn how to meal prep like a pro.   

Prepare for your weekly meal-prep day 

Planning your meals is just as crucial as cooking your dishes. Over the weekend, take out your calendar to see what is on your (and your family’s) schedule for the week to come. Are there any after-school activities planned? How busy are your days? Will everyone be home for dinner? By looking at everyone’s schedule, you’ll be able to gauge how many dishes you need to avoid wastage. 

Then, raid your fridge, freezer and pantry to see what ingredients you already have on hand. By taking stock of what you already have, you can drastically cut your grocery budget and avoid overspending and waste by buying unnecessary items.  

Build a menu 

Build an easy-to-cook menu that uses minimal ingredients but can still pack a punch when it comes to flavour and nutrition. Start off with the base protein (animal protein or beans), vegetables, leafy greens, and some carbs (like rice). Then you can add all the fun things that make it interesting and yummy to eat. Remember to use easy recipes that you already know and plan different meals with similar ingredients to make your menu more budget friendly.  

“Begin with recipes you know really well. If you have a repertoire of four or five recipes that you know how to execute, you’ll always be able to make a reliable, tasty meal. Each week I would suggest that you try to learn a new one – that way, the longer you do this, the more recipes you have at your fingertips. With more recipes under your belt, you can really start to mix and match them each week,” explains chef Dan Marek, director of plant-based culinary and content development at Rouxbe Online Culinary School.  

Stock up on storage containers 

After all your delicious meal prep, make sure that you have enough containers (and fridge and freezer space) to store your meals for the week. Opt for clear containers so you can easily see what is in each one. “I love my reusable containers because they stack really well and make your fridge easy to manoeuvre,” says Marek. “And if they’re clear, you can see what you have going on inside them. I typically put the prepped ingredients in the front and the completed dishes behind those, so I don’t lose track of what I still need to use during the week.” 

Use all your food scraps 

What do you do with all the food scraps? “Keep all of your veggie scraps (especially onion skins and ends, carrot skins, celery hearts, and garlic skins) to make a simple homemade veggie broth,” advises Hong. “Or when you see berries about to go bad, freeze them for smoothies or make a homemade jam,” says Kristen Hong, author of Fridge Love and creator of the Hello Nutritarian wellness blog.  

@plantyou Veggie scrap broth #scrappycooking #earthday2022 #earthday #zerowaste #sustainableliving ♬ I Don’t Want to Be – Gavin DeGraw

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A well-stocked pantry is the key to quick and easy meal preparation. With the right staples on hand, you can whip up delicious dishes without the need for frequent grocery trips. Here are five essential pantry staples to always keep stocked.  

Canned tomatoes 

Canned tomatoes are incredibly versatile and can be used in a variety of dishes, from soups and stews to sauces and casseroles. Whether diced, crushed, or whole, they add a rich, savoury base to many recipes and are a must-have for any pantry. 

Beans and legumes 

Beans and legumes, such as kidney beans, chickpeas, and lentils, are excellent sources of protein and fibre. They can be used in salads, soups, and main dishes. Canned beans are convenient for quick meals, while dried beans are cost-effective and can be cooked in batches for future use. 

Rice and pasta  

These staples are the backbone of many meals and can serve as a base for a variety of dishes. Brown rice, white rice, and various types of pasta are all great options. They have a long shelf life and can be paired with vegetables, meats, or sauces for a satisfying meal.  

Broth and stock 

Keeping vegetable, chicken, or beef broth on hand can elevate your cooking. Broth adds depth of flavour to soups, stews, and sauces. Choose low-sodium varieties to control the salt content in your dishes. 

Spices and seasonings 

A good selection of spices and seasonings can transform any dish. Essential spices like salt, pepper, garlic powder, paprika, cumin, and oregano should be pantry staples. They allow you to enhance the flavour of your meals and experiment with different cuisines. 

@scheckeats ep. 1 SPICES #spices #seasoning #cooking #college #collegeeats #foodtiktok #collegecooking #collegefood [IB @sophie.alysse @theres.food.at.home ♬ Gravity Falls Intro (Electro) – Blaze Blue

Having these five pantry staples on hand ensures you’re always prepared to create delicious, home-cooked meals with ease. 

Image: Zhann Solomons

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Are you ready to get a little crafty and save some cash at the end of the month? Then here are 5 tricks to help you save cash in the kitchen!

1. Size counts
You might think you’re saving time by placing that tiny little pot on the largest plate on your stove, but what you are really doing is unnecessarily using extra electricity. So, instead of being a creature of habit, rather use big pots on the big plates and keep the smaller plates for the teeny-tiny pots and pans.

2. Double up
If you’re already going to the trouble of making lasagne or Bolognese, it’s just as easy to double up on the ingredients and make an extra batch to pop in the freezer. This way, you can save money by buying in bulk. Bonus points for using half mince/half lentils to stretch your favourite meaty dishes.

3. Put a lid on it!
When you can, put a lid on your pot – it’ll keep the heat in and speed things up. If the lid is tight-fitting, even better! Pop it on and turn the heat down, creating a slow-cooker effect. Result: more electricity saved!

4. Get frozen
We all know foods such as fruits, vegetables and meat can be frozen. But what about some of your other pantry staples? You can freeze everyday items such as bread, wraps, milk, cheese, ham and other cold meats, nuts and even flour. This way, nothing will ever go to waste.

5. Meat-free week
Take meat-free Monday one step further by going veggie for a week every month. This will save you some money, if you stick to economical beans and lentils for protein, plus get you thinking outside the meaty box, forcing you to be more creative with your cooking.

Need a quick and easy way to get all your nutrients in for the week without splurging on cash? Here are some tips on how to meal-plan, like a boss – thank us later!

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It’s time to bust out your trusty oven-proof dish for this juicy and budget-friendly apple cider chicken casserole. Gather the fam!

SERVES 6 // COOKING TIME 1 hour 30 min

INGREDIENTS
6–8 chicken pieces
2 tsp paprika
1½ tbsp mustard
2 garlic cloves, minced
¾ cup apple cider
1 tbsp honey
2 tbsp lemon zest
2 cups chicken stock
1½ cups water
1 cup brown rice
2 tsp dried mixed herbs
4 thyme sprigs
2 tbsp butter
1 onion, chopped
1 cup baby tomatoes
2 beetroots, cooked and chopped

METHOD
1. Preheat oven to 180°C.
2. Season the chicken with paprika, salt and pepper. Heat some oil in a pan and brown the chicken for 4 minutes on each side. Remove from the pan, and brush all over with mustard.
3. Heat some more oil in the pan and fry the garlic for 2 minutes. Add the cider, honey and lemon zest, and fry for 3 minutes.
4. Add the stock, water, rice and herbs. Boil for 3 minutes.
5. Transfer to a casserole dish and add the chicken. Cover and bake for 30 minutes.
6. Dot the chicken casserole with butter, add remaining ingredients and bake, uncovered, for 20 minutes, until cooked.

Recipe: Jezza Rae Larsen
Styling: Kate Turner
Photography: Sean Dollery // HMimages.co.za

Chicken is such a versatile ingredient and can be enjoyed with so many flavours! Just take our bone broth braised lemon chicken recipe.

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Prepare this sausage and bean bake in advance so that you can just grab a portion from the freezer, pop it in the oven and have dinner on the table in no time!

SERVES 4 // COOKING TIME 40 min

INGREDIENTS
1 onion, finely chopped
500 g beef sausages
1 cup tomato relish
1 tin butter beans, drained
Handful micro basil

METHOD
1. Heat some oil over high heat and sauté the onions until translucent. Add the sausages and fry until well browned.
2. Add the tomato relish and allow to reduce for 5 minutes. Season to taste.
3. Mix through the butter beans and transfer to an ovenproof dish. Cool to room temperature, cover and freeze.
4. Defrost in the fridge overnight and bake at 200°C for 25 minutes. Serve with micro basil.

Recipe & styling: Leila-Ann Mokotedi
Photography: Jotham van Tonder // HMimages.co.za

Keen to switch it up? This white fish bake works well too.

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