Cook Once, Eat Twice: 5 Nourishing Make-Ahead Meals to Save Time

In today's fast-paced world, finding time to prepare healthy meals can be a challenge. That's where the concept of "Cook Once, Eat Twice" comes in. By dedicating a little extra time upfront, you can create a variety of nourishing meals that will last you throughout the week. This approach not only saves time but also ensures that you have wholesome options readily available, even on your busiest days. Let’s delve into the art of make-ahead cooking and share practical tips and delectable recipes that will transform your mealtime experience. Explore a variety of make-ahead meal ideas that are both nourishing and flavorful. From hearty soups to protein-packed main dishes, these recipes will satisfy your taste buds and simplify your weekly meal planning.

Also Read: 5 Methods Of Make Ahead Salads That Actually Stay Fresh

Recipe 1: Hearty Vegetable Soup

Indulge in a comforting bowl of vegetable soup that can be prepared in advance and enjoyed throughout the week. Packed with seasonal vegetables and aromatic spices, this recipe is a winner.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste

Method:

1. Heat olive oil in a large pot over medium heat.
2. Add the onion and garlic, and sauté until they become translucent.
3. Add carrots, celery, bell pepper, and zucchini to the pot. Cook for about 5 minutes, until the vegetables start to soften.
4. Stir in the diced tomatoes, vegetable broth, dried thyme, dried oregano, salt, and pepper.
5. Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes, or until the vegetables are tender.
6. Allow the soup to cool completely before storing it in airtight containers.
7. Refrigerate the soup for up to 5 days or freeze it for longer storage.
8. When ready to eat, simply reheat the desired portion on the stovetop or in the microwave.

Recipe 2: Baked Chicken with Roasted Vegetables

Savour the convenience of a delicious baked chicken dish paired with a medley of roasted vegetables. This make-ahead recipe provides a complete and satisfying meal for busy days.

Ingredients:

• 4 chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Assorted vegetables (such as carrots, potatoes, broccoli, and bell peppers), cut into chunks

Method:

1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts in a baking dish and drizzle them with olive oil.
3. Season the chicken with garlic powder, paprika, salt, and pepper, rubbing the spices into the meat.
4. Arrange the chopped vegetables around the chicken in the baking dish.
5. Drizzle olive oil over the vegetables and season with salt and pepper.
6. Cover the baking dish with foil and bake for 25 minutes.
7. Remove the foil and continue baking for an additional 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
8. Let the chicken and vegetables cool before dividing them into individual meal-sized portions.
9. Store the portions in separate airtight containers in the refrigerator for up to 4 days.
10. To reheat, place a portion of chicken and vegetables on a microwave-safe plate and heat in the microwave until warmed through.

Recipe 3: Quinoa Salad with Fresh Herbs

Enjoy a refreshing and nutritious quinoa salad that can be prepared in advance. With the vibrant flavours of fresh herbs and colorful vegetables, this salad is perfect for on-the-go lunches or light dinners.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh herbs (such as parsley, cilantro, or mint), chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Method:

1. Rinse the quinoa thoroughly under cold water.
2. In a saucepan, bring the water or vegetable broth to a boil. Add the quinoa and reduce the heat to low. Cover and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed.
3. Remove the quinoa from the heat and let it cool completely.
4. In a large bowl, combine the cooked quinoa, cucumber, bell pepper, red onion, and fresh herbs.
5. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
6. Pour the dressing over the quinoa salad and toss gently to combine.
7. Divide the salad into individual meal-sized portions and store them in airtight containers in the refrigerator.
8. The quinoa salad can be enjoyed cold or at room temperature, making it a perfect option for on-the-go lunches or light dinners.
9. Refrigerate the portions for up to 4 days and enjoy whenever you're ready for a healthy and refreshing meal

Recipe 4: Overnight Oats with Berries

Indulge in a wholesome and nutritious breakfast with this easy-to-make overnight oats recipe. Packed with fibre, protein, and antioxidants, this dish can be prepared in advance and enjoyed throughout the week.

Ingredients:

• 1 cup rolled oats
• 1 cup almond milk (or any milk of your choice)
• 1/4 cup Greek yogurt
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon vanilla extract
• 1/2 cup mixed berries (fresh or frozen)

Method:

1. In a large mixing bowl, combine rolled oats, almond milk, Greek yogurt, honey or maple syrup, and vanilla extract.
2. Mix well until all the ingredients are combined.
3. Divide the mixture into individual serving jars or containers.
4. Top each jar with mixed berries and stir gently to combine.
5. Cover the jars with lids or plastic wrap and refrigerate them overnight.
6. In the morning, the oats will have absorbed the liquid and become soft and creamy.
7. Enjoy the overnight oats cold or at room temperature.
8. These oats can be stored in the refrigerator for up to 5 days, making them perfect for a grab-and-go breakfast.

Recipe 5: Lentil Curry with Coconut Rice

Delight in the aromatic spices and rich flavours of a hearty lentil curry served alongside fragrant coconut rice. This make-ahead meal provides a satisfying and nourishing option for busy weeknights.

Ingredients:

• 1 cup dried lentils
• 3 cups water
• 1 tablespoon vegetable oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can of coconut milk
• Salt to taste
• Cooked coconut rice, for serving

Method:

1. Rinse the lentils under cold water and drain.
2. In a saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender.
3. In a separate large skillet, heat vegetable oil over medium heat.
4. Add the diced onion and minced garlic to the skillet and sauté until they become soft and translucent.
5. Stir in the curry powder and cook for another minute to toast the spices.
6. Add the cooked lentils and coconut milk to the skillet. Stir to combine.
7. Simmer the lentil curry for 10-15 minutes, allowing the flavours to meld together. Season with salt to taste.
8. Let the lentil curry cool before transferring it to airtight containers for storage.
9. Refrigerate for up to 4 days.
10. When ready to enjoy, reheat a portion of the lentil curry in the microwave or on the stovetop and serve it overcooked coconut rice for a hearty and flavorful meal.

The "Cook Once, Eat Twice" approach empowers you to take control of your mealtime and save valuable time in the kitchen. By investing a little extra effort upfront, you can enjoy nourishing meals throughout the week without compromising on taste or nutrition. With the provided tips and make-ahead recipes, you'll be able to streamline your meal planning, reduce stress, and savour the benefits of convenient and wholesome eating.