If only I had a dime every time I was asked at work, during meals of course, “When do you find the time to prepare this?!”. Honestly, I would have plenty of dimes!
Why was I asked this on so many occasions? Because I almost always bring my own lunch to work (and have been doing so for many years); usually something that looks very appealing to others. And in most cases, these people are not vegetarians. But they do think I must have slaved in the kitchen for hours to enjoy a succulent dish for lunch.
False! I am not a master chef, not even very good at organizing my time. But experience and countless food blogs taught me that a proper meal doesn’t necessarily require breaking your back cooking dishes that will make your lunch break a real treat. There are some simple rules to follow which will help you plan and organize your weekly nutrition, even when the timing is tight.
Cook and freeze
God bless grandma who always used to use this trick. She would prepare basically anything, from moussaka to cookie dough and then – freeze it. Once she is out of fresh foods or ideas, voila – simply go with the meal you have prepared weeks ago.
For me, it usually isn’t a whole meal. I prefer to cook my meal base – beans, chickpeas, lentils, buckwheat… usually legumes or grains I know I can always simply turn into a salad, curry, burrito. It’s really no hustle. Soak them, cook, rinse, drain and freeze into meal-ready portions. Prepared like this, legumes and grains can sit in your freezer for months.
Keep your pantry stocked
When you think about how to plan healthy meals for a week, think about the stock. A vegetarian or vegan cook knows that the spice shelf should always be full. This also stands for the pantry where you keep your seeds, nuts, flours, grains, etc. If you have a solid stash (no hoarding of course) of the abovementioned, you are always ready to prepare a delicious veggie curry with all the spices, a rich salad with nuts, and so on.
Buddha bowl
Buddha bowl consists of different food joined on a single plate. Which food will it be and how it will be prepared, it’s completely up to you. The only thing you should keep in mind is to include all food groups so that your Buddha bowl is a healthy and satisfying meal.
So, if you have chickpeas, combine them with some mushrooms, rice, fresh salad, and veggies. You can add seeds, sprouts, drizzle with a sauce or dressing… The possibilities are endless and the simplicity of combining such a delightful meal will amaze you. It is a perfect lunch or dinner, for the entire family.
Know your “safe meals”
Coconut flakes chili beans or lentils. Mushroom and spinach risotto. Whole grain pasta with homemade pesto. Stir-fried veggies with peanuts and tofu. You see where I am going, right?
Safe meals are dishes that are simple to make, contain all the macronutrients, and indulge your taste buds. You’ve made them millions of times and most likely, you always have the needed ingredients (or most of them) at your home. Or you never made them, yet these dishes are no challenge, require very little of your time, and are a great lunch or dinner option.
Multi-day meals
Not my husband’s favorite, I must say. However, no one should feel obliged to cook three meals every day and maintain the element of surprise. It is more than legit to cook a batch of, say, Indian-style dishes, which will be even tastier the next day. Or to make a pie or tart (how about asparagus & cheese tart with chickpea flour crust?) which can be served for dinner, while leftovers make an amazing breakfast accompanied by a fresh salad. So, give yourself a break and plan a meal or two which can be stretched into two or even three courses over the week. If you all get bored after the second time, you can always freeze the leftovers 😉
The internet is bursting with tips like this. And especially for whole food and vegan cooks. So, if you have useful advice on how to plan healthy meals for a week, I am all ears!