Meal prepeases the strain of weekday cooking, simplifieshealthy eatingand reduces the need to reach for takeout. Plus, it can also be beneficial for your wallet. From shopping your own kitchen to swapping pricy ingredients for less expensive ones, here’s how to spend less on meal prep.
MAKE USE OF WHAT YOU ALREADY HAVE
If you’re trying to cut your grocery bill, the easiest first step is to盘点冰箱中的所有东西，，，，freezer and pantry. Half-empty boxes of pasta, bags of grains, cans of beans or tomatoes, frozen chicken pieces (bought in bulk and “saved for later”) and last week’s leftover fruits and vegetables are just some of the things you’re likely forgetting about.
优先考虑build your meal planaround these items for a few weeks, buying only what you need to round out your meals. You’ll make a significant dent in your stash and spend far less on groceries.
列出杂货清单
选择您要提前制作的食谱狗万买球网址，然后选择共享类似成分的食谱。这样可以确保您的杂货清单较短，并且您不会最终获得半食盒或一袋食物（请参见上文）。如有疑问，请选择几种不同的蛋白质，淀粉，蔬菜和调味料you can easily mix-and-match。
TAKE ADVANTAGE OF SALE ITEMS
Maybe you planned on making a温暖的饭碗还有布鲁塞尔（Broussels）的芽菜，但是您要去商店，看到布鲁塞尔芽芽特别昂贵，西兰花在销售中。足够灵活地交换食谱中的类似成分，这些成分可以加起来。狗万买球网址
BUY BULK
当您购物付费批量垃圾箱时，请利用您可以购买尽可能多或最少的事实。例如，如果您只需要1/2杯杏仁作为一个snackor to topbreakfast bowls，，，，buy exactly that much. The same goes for things like grains, dried fruits and dried beans.
Some grocery stores also sell spices in bulk. If a recipe calls for a new-to-you spice or one you likely won’t use often, this can be a great option to only buy what you need.
MAKE GOOD USE OF FROZEN FRUIT
When it comes to berries, stone fruits and tropical fruits, like mango and pineapple, frozen is often a much cheaper way to go. These fruits have relatively short seasons, so they’re either imported or brought in from storage for much of the year. This means they’re more expensive out of season, and they likely won’t taste as good.
冷冻水果非常适合冰沙，，，，but it’s also perfect for stirring into麦片，，，，tossing intopancakesor waffles or microwaving as a warm yogurt topping. Dried fruit can also be used in早餐曲奇，，，，saladsandgrain bowls。
储存冷冻蔬菜
Like frozen fruit, frozen vegetables are easier on your wallet and are packed at peak ripeness. Frozen vegetables are perfect forsoups，，，，stews,炒and兄弟会。In addition to saving money, you’ll save time since they don’t require any chopping. And, you don’t need to stick to classics like broccoli, peas and carrots — you can find plenty of veggies in the freezer case these days, from cubed butternut squash to okra.
冻结剩菜
Meal prep is great, but some weeks you get sick of eating the same thing several days in a row. Instead of forcing yourself to eat a meal you don’t want, or tossing it at the end of the week, portion leftovers and freeze them. This won’t work for everything, but it’s a great way to save soups, stews and even cooked meat or grains.
同样，请考虑将冰柜友好的食谱批量制作，并将其存储数周，当您可能有更少的时间准备时间，或者当您对冰箱中的狗万买球网址东西感到无聊并想摇动东西时。大批量的餐点通常更具成本效益，并为您避免昂贵的外卖提供了额外的好处。
INVEST IN A FEW SPICES AND MAKE YOUR OWN MIXES
jarred香料不会破坏银行，但是要装上数十个将坐在架子上的东西，直到您最终将它们扔掉仍然是浪费金钱。取而代之的是，建造一个小型的基本香料，例如辣椒粉，肉桂，小茴香，肉豆蔻，辣椒粉和芥末粉，并制作自己的混合物。例如，与其购买诸如中国五香料，家禽调味料或南瓜派香料之类的预制产品，不如购买创建自己的简单香料混合有了你所拥有的。
DIY鹰嘴豆泥，鳄梨调味酱和沙拉敷料
商店购买的鹰嘴豆泥的味道很棒，但是只需3分钟即可在家中使用罐装鹰嘴豆，橄榄油，盐以及可能的几丁香生大蒜或一堆香料，在家中制作同样美味（且价格便宜）的版本。
The same goes for guacamole, which you can toss together with avocado, tomato, red onion and lime juice. Forsalad dressings,结合酸与盐(柑橘类果汁或醋)，，，，olive oil and whatever seasonings you want.
OPT FOR WHOLE CHICKENS OR BIGGER CUTS OF MEAT
肉是大多数杂货清单上的大型物品，但仍然可以节省资金。例如，购买整只鸡，这些鸡比预先分配的乳房或大腿便宜。骨头骨骼的家禽也更美味，在烹饪过程中不会变干。如果您不想烤整只鸡，可以自己分成它，然后分别烹饪碎片，或者冷冻一些一周。
同样，而不是预切牛肉炖肉或捣碎的猪肉饼，而是购买像屁股或肩膀这样的大切口，然后自己分成自己的部分并冷冻您不使用的东西。您也可以使用slow cooker要使较便宜，更坚硬的肉切肉非常嫩。
每周吃一两顿无肉餐
您不必完全放弃肉，但是一些vegetarian meals每个星期可以对您的杂货预算产生很大的影响。谷物，豆类，豆类和大豆产品等主食价格便宜，仍然可以满足餐点。如果您正在寻找灵感，请尝试这些万博彩票下载苹果six meatless dinners under 400 calories或这些七种高蛋白无肉餐。
AUGMENT MEAT WITH BEANS AND GRAINS
Consider using less meat and bulking up your meals with less-expensive, nutrient-packed植物性食品像豆类，豆类，蔬菜和谷物。向辣椒添加豆很普遍，就像在这个白豆和土耳其辣椒中，汤与肉类和谷物组合制成。
但是，您几乎可以通过任何食谱获得创造力，使一点点肉有很长的路要走。当您制作炸玉米饼时，请尝试将煮熟的米饭与土耳其混合。将切碎的蘑菇和黑豆加入您的牛肉汉堡馅饼。或将肉用作装饰素食谷物碗的装饰，而不是像对待主要事件一样对待。
保存肉和素食废品库存
最简单的方法之一reduce food waste是将肉骨头和蔬菜茎变成自制的储备。它的味道比商店购买的东西丰富得多，而且要购买的东西少。扔鸡肉和牛肉骨头，草药茎，洋葱和大蒜废料（果皮和末端，减去任何脏根），然后将任何其他小蔬菜碎片放入冰箱中的加仑大小的Tupperware容器中。容器装满后，将所有东西放入慢炖锅中，用水盖住它，然后将其煮熟10小时。用股票soups and stews，，，，or add a splash to炒as they cook, which helps vegetables cook a little quicker and adds extra flavor.
Discover hundreds of healthy recipes — from high protein to low carb via“Recipe Discovery” in the MyFitnessPal app。Save your favorites and log everything directly to your diary.
