Introduction: A Week of Healthy Meals Made in 2 Hours
After months of experimenting, I've settled on a cooking habit that's near perfect: food that's healthy, delicious, relatively affordable, and quick to make. Every Sunday I spend ~2 hours cooking, and have all of my meals for the week prepared. While there are two basic meals—mini-frittatas and salads— variations in ingredients and snacks fill it out and add variety.
Here I'll describe what you'll need to make these meals, from supplies to a shopping list, as well as some recommendations on weekly variations.
UPDATES with responses to comments:
1) As a few of you have asked, this is meant to serve one person. I haven't tried to scale it to feed a family, and doing so may take up a lot of space in your fridge.
2) While it can be all of your meals for the week, I generally supplement it with snacks and and ever week or so a meal out.
3) This is also a very low-calorie meal plan, and can easily be supplement with high-calorie ingredients if you're not trying to lose weight. A loaf of bread would be an easy addition.
4) The salads do keep fresh all week (I keep them in sealed containers).
Step 1: Equipment
Because these meals are all pre-made, you'll likely have some of these supplies already. That being said, I do have a few recommendations of things that have worked particularly well.
- Silicone Cupcake Trays (2) Amazon
- While you can bake these in metal trays, cleaning burt egg off of them is time consuming and gross. These will save you time and keep your mini-frittatas in good shape.
- Rubbermaid storage containers, 5 cup (8-10) Amazon
- Great for storing prep ingredients while cooking, salads over the week, and general storage otherwise.
- Rubbermaid storage container, 14 cup (1) Amazon
- Perfectly stores all 24 or your mini-frittatas
- Large Mason Jars (3) Amazon
- Store your coffee for the week
- Giant bowl for mixing salads (1) Ikea
Step 2: Buy Your Groceries
I've narrowed down a neat shopping list for Trader Joe's, however substitute with whatever is locally available, affordable, and delicious.
- Romain Lettuce (1 bag)
- Iceberg Lettuce (1 head)
- Mushrooms (1 bag)
- Broccoli Florets (1 bag)
- Broccoli, Cauliflower, and Carrots mix(1 bag)
- Almonds (1 bag, you'll use 1/3 per recipe)
- Bell Peppers (3)
- Eggs (3 dozen)
- Milk (1 gallon)
- Feta Cheese
- Sausages (3 packs, 12 sausages total)
- Onion (1)
- Strawberries (as many as you want)
- Apples (as many as you want)
- Pickles (1 jar)
- Cottage Cheese (as much as you'll eat)
Step 3: Chop and Prep All Ingredient
Because there will be ingredient crossover between your salads and frittatas, chop everything immediately. This is the most time consuming part of the process, but rarely takes more than 30 minutes.
Step 4: Prepare the Frittatas for Baking
1. Set the oven to 350F.
2. Grease the silicon cupcake pans. I use a brush and olive oil, but you can have good results with butter as well. Set the silicon cupcake pans on top of metal baking sheets, as they'll bend and spill your eggs otherwise.
3. Fill each cup with bell-peppers, onion, sausage, and broccoli— ratios to your taste. Sprinkle feta on top.
4.Scramble 20 eggs in a bowl, add .25 cups milk, and slowly pour the egg mixture on top of your frittata ingredients.
5. Once each cup is filled, but both trays in the over. They generally take 30 minutes to bake, but I recommend checking after 20 min to be safe. Keep baking until they can be poked with a fork, leave no egg residue, and are clearly left together.
Step 5: Mix Salad, Separate Into Containers
Sprinkle feta on top when you're done!
Step 6: Store Coffee
Once your coffee has finished, pour it into your mason jars along with whatever mixture of cream and sugar you enjoy.
Step 7: Meals
From this base of ingredients, there are a few solid meals.
- Basic Breakfast, Cook time: 1 min
- (3) mini-frittatas (1 min in microwave)
- (1) salad
- (1) sausage
- (3) eggs (over easy)
- (1) Salad
- (1) Sausage (1:15 microwave)
- Cottage Cheese with