Meal prepping like a pro: fast, cheap & healthy

With batch cooking, good organization and planning are key! Always start by creating a realistic weekly menu. No worries, I've already done this for you. Below you will find inspiration for 4 weeks to kick off the new school year. Opt for overlap and variety with versatile ingredients that you can use in different recipes. That's better for your wallet and helps avoid waste. Note that not all dishes are suitable to make in advance: stews, casseroles, stir-fries, and gratins are ideal recipes for this!

Also, create a weekly plan to schedule your cooking and preparations. What does your week look like? This way, you can allocate 2 hours on Sunday to prep for the coming week. If you have less time on the weekend, 1 hour on Sunday and another hour in the middle of the week will suffice. Depending on your choice of dishes, check what needs to be done first. Animal products (for example: meat and dairy) should be used as soon as possible. If you cook 3 days in advance, it’s best to freeze everything.

In the workspace, gather all the necessary kitchen tools in one place, and also tidy up the fridge, freezer, and pantry. Make a list of what you have at home, super handy! Certain foods can be stored for a long time, such as coffee, tea, dry herbs, pasta/rice, honey, sugar, water, etc. Have the expiration dates ("best before") been exceeded? Then you don't have to throw it away immediately. What does the product look like? Smell and taste first to be completely sure.

Then ensure you have enough handy storage containers ready for use. Choose easy-to-stack and airtight jars or bowls, preferably in glass. This way, you can store all ingredients safely and maintain optimal flavor. Transparent boxes are also handy for quickly finding everything. Be sure to check if the boxes can be used in the freezer, dishwasher, or microwave.

By storing food better, you also reduce waste! Always let dishes cool down properly before placing them in the fridge. I wrap leftover fresh herbs in a damp kitchen towel to use them longer. Potatoes, turnips, and pumpkins stay best in a cool, dark place.

Make a shopping list for your weekly menu in advance, so you have a clear plan and only buy what you need. I've already done this for you, download it below and thank me later! Do all your shopping for one week at once and never go to the store hungry.

My tips for budget-friendly shopping? Take a look at the promotions and buy versatile ingredients in bulk. For example, pumpkin, sweet potato, beetroot, and zucchini are delicious in both sweet and savory dishes. But you can also easily incorporate them into sauces or baked goods. My guilty pleasure: marble cake with chocolate and pumpkin. Seasonal products are cheaper and taste the best. My weekly menu always contains a lot of vegetables; they are healthy, but often cheaper and last longer!

Get started in the kitchen with my varied weekly menu. Add some nice music and you’re good to go.

Simple dishes require less preparation and are therefore quicker to make. This way, you can easily create one-pot meals, which also means less washing up! Think of a meal soup, in the wok, or recipes with pasta, noodles, etc. Certain ingredients can also be bought ready-made in cans or taken from the freezer to save time. But you can also choose to cook more raw and pure, without or with less heating. This way, you retain the maximum nutrients and eat healthier. This rich pumpkin salad is my personal favorite, also discover my other budget-friendly recipes!

Cut everything into smaller pieces and use a lid on the pot to speed up your cooking process. Also, use the right size of pot and the exact amount of water for cooking, so that no energy is wasted and everything is ready faster. For small amounts of hot water, it’s better to use the microwave. Also, take food out of the fridge or freezer in time so that it warms up faster.

Combat food waste by creatively making something delicious with leftovers! Old bread is perfect for making French toast or bread pudding. I sometimes also make croutons with it for soup, or together with leftover cheese, you can use them as a crunchy topping for gratins or salads.

Do you have leftover vegetables? Use them in a creamy puree, freshly baked quiche, salad, spreads, dips, soup, or as a topping on a pizza. I made this delightful pesto with radish tops, a must-try for your aperitif! You also don’t always have to peel your vegetables or potatoes; they are super delicious grilled in the oven. With the peel, you can make broth or even chips. This way, I reuse the peel of ginger to make tea. You can also roast seeds or nuts with extra herbs, delicious!

Did you know that the cooled cooking water from eggs, rice, and pasta can provide extra nutrients for your plants? It’s full of good nutrients!