teller, Author at PrepYoSelf

Posted on October 6, 2024October 6, 2024 by teller — Leave a comment

Affordable Sandwich Meal Prep

watermelon with prosciutto and spring mix

The best sandwich meal prep hits on all three, affordability, flavor, and easiness. There are great sandwiches out there that don’t store or travel well. Although they’re delicious they’re not suitable for meal prep. Avoid hot sandwiches, overly wet sandwiches, or sandwiches with too many elements. Stick with the classic options and you’ll find it’s much easier and all around works better.

Sandwiches have been a popular staple for lunches for hundreds of years because they are portable. Easily eaten on the go or enjoyed with a bag of chips or veggies, the ease of eating continues to make sandwiches a go-to choice. Sandwiches don’t require special utensils or create a large mess. This means you can easily eat lunch at your desk without fear of ruining papers or electronics.

The Best Affordable Sandwich Meal Prep

Choosing the right components

Bread: Depending on the sandwich you’re making you may want to change up the bread for a more sturdy option if you’re meal prepping days in advance. Light breads tend to dry out faster or lose structure before you’re able to eat it. You can toast your bread ahead of time if you plan on using wet ingredients. This can help avoid soggy bread.

Whole grain bread: High in fiber and resistant to sogginess.
Ciabatta or sourdough: Dense breads that maintain their texture well.
Wraps or pita: Alternative bread options that won’t become soggy easily.

Layer Your Ingredients

glass meal prep container with avocado and egg sandwich

Layer your ingredients to manage how the moisture is contained and the freshness of the sandwich is maintained.

Use spreads as a barrier: condiments like mustard, mayo, and hummus spread on the bread can act as a barrier to moisture in vegetables or meats, maintaining the texture of the bread better. If you can assemble your sandwich before eating, save the condiments on the side and spread them later for a better bread consistency.

Middle layer: place meats and cheeses directly on the condiment layer. This layer tends to be a little more sturdy or doesn’t require the same delicateness as the vegetable layer.

Vegetable layer: Add vegetables last. Lettuce, tomatoes, cucumbers and any other ingredients that are wet should go on top. You can also pack these separately and add them before eating for a better overall sandwich. It maintains the bread and vegetables much better.

Sandwich Ingredients

Proteins: Turkey, ham, chicken, and roast beef
Cheeses: Cheddar, Swiss, and Havarti – harder cheeses work better than soft cheeses.
Vegetables: Lettuce, spinach, and tomatoes or pickles packaged separately to avoid making your sandwich soggy.
Spreads: Mustard, Mayonnaise, hummus, and bean spreads

Prepping and Storing

Sandwich meal prep is only as good as the sandwich storing is.

Use airtight containers or sandwich bags: Wrapping sandwiches tightly helps lock in freshness. For added protection, wrap the sandwich in parchment paper before placing it in a container.

Store in the fridge: Always store prepped sandwiches in the fridge. If you plan on eating them later in the day, consider adding an ice pack to your lunchbox.

Freeze Sandwiches for Long-Term Storage: If you’re prepping sandwiches far in advance, you can freeze certain types of sandwiches. Ideal fillings for frozen sandwiches include:

Peanut butter and jelly (PB&J)
Deli meats and hard cheeses
Nut butter and bananas

Avoid freezing ingredients that have high water content, like lettuce or cucumbers, as they can turn mushy after thawing. When you’re ready to eat, just thaw the sandwich in the fridge overnight.

Affordable Sandwich Meal Prep

Sandwich meal prep is extremely affordable and on average probably one of the cheapest ways to feed yourself on a budget. The ingredients to a basic sandwich are just so affordable. You can easily get a sandwich down to below $2, even these days with inflation hitting grocery stores hard.

Peanut Butter and Jelly (PB&J) – No need to overcomplicate lunch every day. A PB&J sandwich is delicious no matter who you are. Pair it with veggies on the side for a more adult lunch but always be ready to throw a PB&J into your meal routine and be happy with the memories of childhood it brings back.

Ingredients:

Sliced bread (white or whole wheat)
Peanut butter
Jelly or jam

Cost: $0.50-$1 per sandwich

Egg Salad Sandwich – Eggs are high in protein and affordable. These are a great option for batch meal prep and is different from your typical meat, cheese, bread sandwich.

Ingredients:

Hard-boiled eggs
Mayo (or Greek yogurt)
Bread (any kind)
Optional: mustard, celery, salt, pepper
Cost: $0.75-$1.25 per sandwich

Grilled Cheese – One of the easiest sandwiches to make, a classic, and easily customized, the grilled cheese is a perfect option for sandwich and soup or chips. Change out the usual american cheese for any other cheese that melts well for a new flavor.

Ingredients:

Bread (white or whole wheat)
Cheese slices (American or cheddar)
Butter or margarine
Cost: $0.75-$1.50 per sandwich

Ham and Cheese Sandwich – Whether you meal prep the sandwich in pieces and assemble at lunch or make the sandwich and wrap it all assembled, ham and cheese is a basic sandwich that travels well, lasts a while, and is affordable.

Ingredients:

Bread
Deli ham (or pre-packaged sliced ham)
Cheese slices
Optional: mustard or mayo
Cost: $1-$2 per sandwich

Tuna Salad Sandwich – Canned tuna is affordable and a great source of protein. It can also be bought in bulk and easily stored until you’re ready to eat it. This makes it an easy sandwich to throw each individual component in a bag and assemble at lunch.

Ingredients:

Canned tuna (in water)
Mayo
Bread
Optional: celery, onions, pickles
Cost: $1.25-$1.75 per sandwich

Vegetable and Hummus Sandwich – A less common sandwich but still a delicious option, the vegetable and hummus are very affordable and provides a unique flavor to the classic options above.

Ingredients:

Bread or pita
Hummus
Sliced cucumbers, tomatoes, lettuce
Cost: $1-$1.50 per sandwich

Sandwich Pairing Meal Prep

Sandwich meal prep is also endlessly customizable. Substitute an ingredient here or there and you’ll find a whole new set of flavors that match what you’re feeling that week. Tweak the options to better match your side dish. Flavors, textures, and nutrition are all important to consider when designing your lunch and different styles compliment each other in unique ways. Here are some classic pairings and how to match the right sandwich meal prep.

Sandwich with a Salad

When pairing a sandwich with a side salad consider the ingredients in the salad and the dressing you’ll be using. Turkey, avocado, hummus, or mustard are great sandwich options to pair well with common side salad options. Since you’ll be getting your veggies in the salad, you can focus more on the protein in the sandwich which opens up options for a lot of sandwich recipes.

Sample Pairing:

Sandwich: Turkey, avocado, and spinach wrap with hummus.
Side: Mixed green salad with balsamic vinaigrette and walnuts.

Sandwich with Chip or Fries

Chips or fries are probably the most common side option to sandwiches. A bag of chips is easy and adds a texture missing in many sandwiches, the crunch. Fries pair well with anything. Both bring the salt and so the sandwich should balance out the sodium level and can provide more of a saucy element. Try including a creamy sauce on the sandwich if you don’t have a dipping sauce for the fries.

Sample Pairing:

Sandwich: Pulled pork sandwich with coleslaw.
Side: Sweet potato fries with a sprinkle of paprika.

Sandwich with Soup

Perhaps less portable, but still a great option for lunch, sandwich with soup is a classic pairing. From grilled cheese with tomato soup to roast beef with a hearty stew or au jus, some of the best combinations are sandwiches with soup. The soup helps a dry sandwich while the sandwich brings the crunch. The flavors should compliment each other allowing for dipping. Avoid creamy sandwiches with creamy soups, stick to a crispy, light, simple sandwich.

Sample Pairing:

Sandwich: Classic grilled cheese sandwich.
Side: Tomato basil soup.

Sandwich with Fruit

Sandwiches with fruit is a great option for a lighter lunch, especially when it’s hotter outside. The refreshing fruit balances out sandwiches that are too heavy or strongly flavored. The fruit can cleanse the palate and allow for a more enjoyable experience overall. It can also be a healthier option over chips while still being fun to eat. Consider turkey, ham, or cheese sandwiches as they pair easily with a wide range of fruits. Fresh herbs on the sandwich can help bridge the flavors with fruit. Keep the fruits simple, apples, berries, or grapes is all you need. No need to go overboard with it.

Sample Pairing:

Sandwich: Turkey, Swiss cheese, and cranberry sauce on whole wheat bread.
Side: Mixed fruit salad (with apples, oranges, and berries).

Our Favorite Sandwich Meal Prep Recipes

glass meal prep containers with english muffin with a sausage patty, topped with shredded cheese and orange slices.

Breakfast Sausage and Cheese English Muffin

Kickstart your mornings with Easy Sausage Muffin Meal Prep! Our Sausage Muffin Meal Prep is a game-changer for those hectic mornings when time is of the essence, and a satisfying, wholesome breakfast is non-negotiable. This recipe is a celebration of flavor, designed for health-conscious individuals who refuse to compromise on taste. Get ready to discover…

round plate with avocado and egg sandwich

Breakfast Avocado Egg Sandwich

Are you tired of rushed mornings, grabbing unhealthy breakfast options on the go? Well, worry no more, because today, we’re diving headfirst into the world of meal prepping an Avocado Egg Breakfast Sandwich that’s as easy and convenient as it is delicious. Get ready to transform your breakfast routine with this scrumptious and nutritious meal…

Roast Beef Deli Cheesesteak Sandwich

Hello, my fellow food enthusiasts, let’s spice up our lunchtime routine with this incredible Roast Beef Deli Cheesesteak Sandwich. With its wholesome ingredients, fantastic flavors, and easy preparation, it’s a game-changer for your meal prep game. Get ready to savor every bite and enjoy a lunch that’s packed with love and flavor. Happy cooking! This…

Refreshing Watermelon Prosciutto Sandwich

Get ready to tantalize your taste buds with a refreshingly delicious lunch idea that’s perfect for those scorching hot days. Today, we’re diving into the realm of culinary creativity with a delightful watermelon prosciutto sandwich that will make your mouth water. Trust me, folks, this recipe is an absolute game-changer for meal prep! This post…

wood plate with salad and flatbread bbq chicken sandwich

BBQ Chicken Flatbread Sandwich

So, my fellow foodies, it’s time to level up your meal prep game with this fantastic BBQ Chicken Flatbread recipe. It’s easy, healthy, cost-effective, and keeps your taste buds dancing all week long. Remember, food should never be boring, and this recipe ensures every bite is a celebration. Enjoy the flavors, embrace the convenience, and…

Sweet Potato BLT and Side Salad

This classic twist on a BLT is a great option for your next lunch meal prep. Switch out your bread with nutritious sweet potato slices and you get a combo of sweet and savory flavors in every bite! This post may contain affiliate links. Please see our privacy policy for details. We love this Sweet…

roasted pepper sandwich with sliced avocado and roasted brussels sprouts

Vegetarian Red Pepper and Cheese Sandwich

Toasted cheese sandwiches are the best, and for this recipe, we added an extra layer of flavor and nutrients with roasted bell peppers and creamy avocado slices. This post may contain affiliate links. Please see our privacy policy for details. Who craves comfort food for lunch? I know we do! And it can’t get any…

Posted on September 29, 2024September 29, 2024 by teller — Leave a comment

Fall Seasonal Meal Prep

The leaves are starting to change color and the produce is getting switched out in the stores. It’s time for fall seasonal meal prep. The veggies, fruits, and recipes are transitioning to hearty options as the temperature cools. This is a wonderful time to embrace seasonal meal prep with thanksgiving around the corner and pumpkin spice in every drink.

Seasonal meal prep focuses on fresh produce that can be healthier and more affordable. Plus if you want you can support local farmers which is a fantastic way to help out your community. Look for farmer’s markets popping up on the weekends. This also cuts down on the environmental impact of having to ship produce from far away farms.

Another benefit is the change in recipes and flavors. You’re probably getting tired of your summer meal prep and this is a good time to revisit your plan. Hearty recipes will warm the soul and power the immune system as we power through flu season.

Popular Fall Seasonal Produce

Pumpkins: Probably the most iconic fall produce, pumpkins are rich in beta-carotene, a powerful antioxidant that converts vitamin A supporting skin and the immune system.

Butternut Squash: Rich in fiber, vitamins, and minerals, butternut squash can be prepared in a few different ways including roasting and soups which it’s especially good for.

Brussels Sprouts: Brussels sprouts are delicious roasted or as part of a salad. They’re a little different in flavor. They can have a strong smell so be careful with work lunches.

Sweet Potatoes: From sweet potato pie to sweet potato fries, sweet potatoes have a lot of flexibility as well as providing a good source of complex carbohydrates and potassium.

Apples and Pears: It’s apple season! And pears. Look for apple cider, apple pies, and more wit these versatile fruits that are delicious and are a great addition to any lunch as a side.Cranberries: Cranberries have been added to many fruit juices but this is the season for fresh cranberries and are rich in antioxidants. The tart flavor is a nice change of pace from the other hearty produce for fall seasonal meal prep.

Fall Seasonal Meal Prep Recipes

One Pot Green Chile Chicken Soup

Looking for a cozy meal that’s quick, easy, and perfect for prepping ahead? My One-Pot Green Chili Chicken Soup is packed with flavor and takes minimal effort! Let’s dive right into this creamy, hearty, and spicy delight that’s perfect for a busy weeknight or meal prepping for the week ahead. This post may contain affiliate…

Balsamic Steak Bites with Brussels Sprouts

Yes, we’re talking about the irresistible Grilled Peach and Steak Salad! Not only is it a burst of flavors, but it’s also an excellent choice for meal prep.

rectangle meal prep container with acorn squash stuffed with taco meat, tomatoes, and side spring salad

Stuffed Acorn Squash with Taco Meat

Our Taco Meat Stuffed Acorn Squash recipe is a sensational fusion of Tex-Mex flavors that brings together convenience, health, and affordability. Perfectly seasoned lean ground beef dances with aromatic spices, creating a delicious combination of flavors. Nestled within the tender embrace of roasted acorn squash halves, this dish transforms your meal prep into a delightful…

Enjoy the season of eating with healthy, delicious meals that are affordable and easy to cook.

View more recipes

Fall Meal Prep Tools

Immersion Blender

Perfect for making soups, immersion blenders make smooth bases for hearty dishes and is a kitchen tool that we use regularly.

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32oz Plastic Soup Containers

Good soup containers are worth the money. Soups tend to make more than we need and freezing is a fantastic option to avoid food waste or needing to eat the same soup for 3 days straight. Sometimes effective is better than fancy.

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FEWOO Metal Soup Container

Soup for lunch is a great way to get a hearty meal in while at work. Keeping from soup from cooling down or leaking is the tricky part though. Quality soup meal prep containers are necessary for traveling with liquids.

Buy Now on Amazon

Posted on September 22, 2024September 22, 2024 by teller — Leave a comment

Easy Picnic Meal Prep

As the temperature outside cools down you should consider some easy picnic meal prep for a change of venue and to improve your weekly lunches. Picnics are a great way to change up the routine while eating healthy, saving money, and getting some fresh air. Plus you can incorporate many picnic meal prep ideas into your weekly work lunches.

Portable Meal Prep Foods

Portable foods are essential for easy picnic meal prep. Picnics should be easy and fun and you don’t want to deal with foods sloshing around and making a mess. There are some easy picnic meal prep tips, avoid soups, avoid foods that require too much assembly, and obviously avoid food that require being warmed up or kept cool.

Foods that do work well for easy picnic meal prep can be pre-assembled like wraps or eaten with a fork like pasta. You can also include snackable foods like fruits, nuts, and veggies. Foods that you can eat with your hands and keep well at room temp are perfect for easy picnic meal prep.

Serving Sizes

When prepping foods for picnics consider if you’re portioning out individual servings or providing a single bowl that will serve multiple people. Individual portions can be great for small groups or for controlling serving sizes. This can also be ideal for making sure there is enough for everyone. Pre-cutting pies and sandwiches or making individual fruit cups can be a great way to serve foods for easy picnic meal prep.

Cool & Room Temp Foods

Keep a reusable ice pack ready in the freezer for easy picnic meal prep or focus on foods that don’t require any temperature management. Consider the temperature as well. Even room temp foods may require some cooling if it’s hot enough. Regardless, keep foods out of the sun to avoid spoilage.

Pasta & Greek salad
Wraps & Sandwiches
Salad
Fresh fruit
Fresh Vegetables
Breaded chicken
Tamales
Quesadillas
Falafel
Empanadas
Stuffed peppers
Samosas

Dips

Dips are great for veggies or chips and can add an additional dimension to your meal.

Hummus
Peanut butter
Salsa
Pesto

Containers & Waste Reduction

Good food containers can make a big difference in how fun and easy picnic meal prep can be. Insulated containers, thermoses, and ice packs are necessary for keeping picnic foods safe to eat. Freezing water bottles can act as ice packs while doubling up as refreshing drinks later. Good containers can greatly reduce food waste as well as avoid the plastic containers that often get thrown away. Investing in containers can pay for itself. Read our container recommendations post for more information.

Don’t Forget Snacks & Dessert

Snacks are a quick way to build out easy picnic meal prep. Include snacks and desserts to round out a good meal but remember to choose foods that travel well. From simple fruits and veggies to trail mix and chips, snacks are easy. For desserts, cookies, cookie bars, brownies, baklava, these travel well and keep well at a range of temperatures.

Keep it simple

Easy picnic meal prep is best when you keep it simple. Consolidate into fewer containers, bring less variety, focus on foods that can be eaten without cutlery, overall minimize the cleaning and the necessary utensils. Pack nuts, seeds, crackers, popcorn, or dried fruits to satisfy hunger pangs between meals. These are simple to throw into bags and can be eaten at your pace.

Plan ahead for your picnic meal prep to save time, money, and stress. Easy picnic meal prep can be enjoyed in a park as well as weekday office lunches. Simple, portable dishes are a great addition to your meal prep routine and the flexibility in how and where you eat is a great way to mix things up.

Posted on September 17, 2024September 17, 2024 by teller — Leave a comment

How to grocery shop for one – Save on Groceries

Grocery shopping and meal prep go hand-in-hand. Knowing how to grocery shop for one and save on groceries can make a big difference on your bank account and incentivize better habits. We’ll cover tips on shopping as well as the type of products to buy so you can save money while eating deliciously.

Discounts, Sales, & Coupons

Coupon clipping is an old method of saving money on grocery shopping but there are new ways to do it. Most grocery stores offer coupons online through their website or app. Do a bit of grocery shopping online before you even start your list to see what coupons are available at which store. Save the links or take a screenshot on your phone to avoid having to look them up again later. Another great option is the flyers at the entrance to the store often feature great coupons on seasonal items.

Many grocery stores also offer a membership that is free and provides a discount on different products. This is a fantastic way to save a few bucks every trip without having to do anything more than scan your keychain membership card.

Use Cash-Back or Grocery Savings App

Ibotta, Fetch Rewards, and Rakuten offer rebates and cash back on some products. It’s an extra step but if you do it as you put the groceries away it can be a great way to make a few bucks back.

Limit Meat Purchases

Meat tends to be the center of our meals, partially because it is the most expensive. If you can find ways to replace meat in your meals or use a cheaper cut you can save significantly. Try switching to ground turkey to save a little or switch to beans or eggs instead of red meat. Buying less butchered meats can also save money.

Avoid Pre-Packaged or Convenience Foods

Pre-packaged foods are quick and convenient but they cost a premium. The more work you do yourself the cheaper it’ll be to buy. Pre-assembled meals or snacks are also the most popular options across the board so the demand increases the cost. Stick to simple snacks that either require no preparation or preparation you’re comfortable with. Nuts, peanut butter, sandwiches, crackers, fruits, and veggies all make for great snacks.

Shop at Different Grocery Stores

Different stores offer different discounts or specialize in different products. Sometimes it comes down to the partnerships they have negotiated as well. This means with a little extra effort and a bit more planning ahead of time, you can save a bit by breaking up your grocery shopping across stores. This is common to do with going to bulk stores for shelf stable products while buying more perishable goods at a traditional grocer. Discount grocery stores can also be a great way to get more for less. Just be sure to check volume pricing.

Grocery Shop for One

Buying in bulk is an age-old method of saving money on groceries but if you’re only feeding a single person this week, don’t buy food in bulk unless it’s shelf stable. Rice, canned beans, and more can be find to buy in bulk but ultimately buy what you know you’ll use. In terms of saving money, it’s easier to come back to the store and buy more than it is to throw food out and lose the money entirely. Buy what you need.

Buy foods that have a variety of uses. Pivoting during the week to suit your tastes that day is a realistic way of thinking about your eating habits. Buy foods that will be flexible with you. If you want a specific meal or a specific ingredient buy what you need the day you’re going to use it. It’s too easy to get side tracked by life and never find the time to cook it and now expensive ingredients are going to waste.

Buy Shelf Stable Foods

When meal prepping for one you have to recognize that many foods will not be eaten in time by a single person. Make sure your shelf stable foods are set and well stocked. A good variety of canned veggies, frozen fruits and veggies, frozen meat, rice and more are great ways to keep food in the house without nearly as much pressure to cook them. Remember, this food still goes bad and you need to label when things are opened or frozen. Also follow the rules for storing the particular food.

Grocery Shopping for One Recommendations

These low cost, nutritional, and delicious groceries are a great foundation to a grocery trip.

1. Rice, Pasta, Potatoes

A versatile base for many dishes like stir-fries, soups, casseroles, or as a side.
How to Buy: Buy in bulk.

2. Canned Beans

Perfect quick meals or as a side to a meal. There is a huge variety of canned beans and having a few different options on hand is a good idea.
How to Buy: Don’t overdo it but have 2-3 cans on hand at any given time and just replace as you use them.

3. Oats

Perfect for breakfast, lunch or dinner. Make oatmeal, bake with them, or make savory dishes like oatmeal risotto. Oats act as a base for flavors to be layered on top of.
How to buy: buy in bulk but probably less so than rice or pasta. A little bit of oats goes a long way.

4. Eggs

Eggs are one of the most versatile, delicious, and nutritious foods you can buy.
How to buy: don’t complicate it, buy the dozen.

5. Frozen Vegetables

Frozen veggies last a long time and maintain nutritional value.
How to buy: buy what you know you’ll use. Stick to veggies you like and be sure to use veggies as you buy them. Try to plan meals before buying.

6. Carrots, Cabbage, Onions

Frozen veggies are great but sometimes you need fresh veggies and carrots, cabbage and onions will last a little longer and are incredibly versatile.
How to buy: buy them in the rawest form you can and you’ll save money and they’ll last longer. You can buy pre cut if you want but the convenience will cost you.

7. Peanut Butter

High in protein, delicious, and easy to make a snack out of. Works on a sandwich or as a dip for other foods.
How to buy: avoid peanut butter that lists too many ingredients. Natural peanut butter should only list peanuts. Additional salt or sugar is unhealthy.

8. Canned Tuna or Other Canned Fish

High in protein and lasts a long time. Canned fish is also a nice change of flavors from chicken or beef and is a convenient snack with crackers.
How to buy: Look for containers with the MSC or dolphin safe label. These are sustainably sourced fish. Also look for tuna that is packed in water or olive oil for a healthier option.

9. Whole Chicken

Not the most convenient but if you know how to use all of the parts you can get a lot of value for only a little more money. Besides the breasts there are the legs and wings as well as the carcass can be used to make a delicious and healthier broth for soups.
How to buy: Speak to the butcher if your store has one available. Keep an eye out for the labels: natural, organic, free-range, cage-free, hormone-free. A lot goes into raising chickens but the fewer chemicals the better.

View our recipes and use Instacart for convenient grocery shopping near you.

Posted on September 8, 2024September 9, 2024 by teller — Leave a comment

Dollar Store Food – Save on Meal Prep

Grocery prices are higher than ever and dollar store food shopping has gained a lot of popularity because of it. Not to mention the vast number of dollar store locations popping up around the US. These have become the convenient stores replacing gas stations and pharmacies for small to medium purchases.

Dollar Store Food Quality

Dollar stores have a stigma of being low quality however many of the foods are just as good as what you would get at any other store. Dollar stores may not have top-of-line steaks, chickens, and other expensive food options but really we’re focused on the bargains anyways. This doesn’t mean that the dollar store is always the more affordable option though.

Look at the cost per ounce when buying anything as quite often the dollar store may have lower prices but the price per volume is worse. Which is fine if you only need a little while bulk buying may be better done at a bix box store.

When shopping for dollar store food keep an eye out for packages with holes in them, canned food with dents, and seals that seem weak or have been opened before. All of these are signs of spoilage and it’s not worth risking food poisoning. You should also keep an eye out for the expiration date of the foods. Many foods may be nearing the end of their shelf life and may go bad shortly. You don’t want to waste money on food you won’t be able to use. Better to go with shelf stable foods when trying to save money.

Shelf Stable Foods

An important component of affordable grocery shopping is stocking up on shelf stable foods. These foods last longer and avoid losing money on wasted foods. They also tend to fill out a meal more affordably in terms of volume. Pasta and canned foods are great examples of this. Both of these can add calories to your meal on the cheap. Frozen veggies are a great way to get nutritious greens into your meal without worrying about spoilage. The texture may be a little different but the nutrition is as good as the fresh greens. You may want to cook them differently to adjust for the frozen state.

Canned food
Frozen veggies
Oatmeal
Canned tuna
Rice
Dried pasta

Dollar Store Spices

Spices are a great way to improve on a meal especially if you’re working what’s available rather than what you want. Dollar stores tend to have the basic spices and this can be a good place to get them rather than big grocery stores, if you can find them cheaper. Even if the cost per volume is worse, for spices this could be a good trade for a lower price for now. Spices tend to sit on your shelf for months or years so there is no reason to bulk buy spices right now. Spices can get really expensive quickly so if you’re meal prepping on a budget, choose recipes that require spices that you already have or recipes with fewer spices.

Dollar Store Food Nutrition

The nutrition of dollar store food is essentially the same as any grocery store. If you pick unhealthy, highly processed, high sodium or sugar foods then no, it won’t be healthy. If you focus on non-processed foods with low sodium and require a bit of cooking on your end, you’ll do alright. With a few exceptions, fresh tends to be healthier. Anything pre-made tends to be less healthy.

Not sure where to start, start reading food labels. Every person is different but a safe bet is that you should be around or under 2000 calories a day. When you read the food label and single serving calorie count is in the hundreds for a small snack item, you should probably stay away. Also low calorie doesn’t mean it’s healthy just as much as high calorie doesn’t mean that it is unhealthy. We’ll cover a more nuanced food label reading guide in the future. For now, avoid processed foods and try this information from Heart.org.

1 – Start with the serving information.
2 – Check total calories per serving and container.
3 – Limit certain nutrients.
4 – Get enough of the beneficial nutrients.
5 – Understand % Daily Value.

Multiple Grocery Stores

People often stick to a single store to pick everything up for convenience. Especially when a dollar store is the closed store to you by far. This can make it tough to shop at different store but if you’re committed to saving money while eating better, shop at multiple grocery stores. We all love our local grocery store the most. We know where everything is and we can run and run out quickly. Diversifying your shopping across multiple grocery stores and convenience stores not only opens up your available food options but it can save you tons. Some stores specialize in specific foods or have better deals. Mix and match your stores for the best deals and hit the stores through the week. Run by a store on your way home from work, do another grocery store on the weekend when you’re off. It can be a lot of work but the variety is fun and savings make it worth it.

Posted on September 1, 2024September 1, 2024 by teller — Leave a comment

Meal Prep vs. Meal Services: Benefits and How to Make the Most of Both

Pys blog – Meal Prep vs. Meal Services: Benefits and How to Make the Most of Both

Meal services like Factor and Hello Fresh have become extremely popular lately with ads constantly popping up. People are busy and between DoorDash and the cost of groceries, everyone is looking for the best method amongst the options. There are different meal service types as well. From pre-made meal prep kits to ready to heat meals. How to make the most of meal prep & meal services? What are the benefits of each?

You don’t have to choose one or the other, you can and probably will, make use of both. Let’s cover the benefits and understand how to maximize your routine if you are interested in either one.

The Benefits of Meal Prep

Cost: In general, nothing is more cost effective than cooking at home. Certainly when meal prepping and cooking in bulk. This will save you the most money even if groceries are expensive, fast food and meal services will always cost more.
Customization: Meal services require some planning. While some may be more flexible than others, meal services lock you into a routine. Meal prep can as well but there is more opportunity to adjust on the fly without feeling like you wasted your meal service delivery.
Nutrition: Meal services tend to be healthier than your average restaurant meal but meal prep allows for far more granular decision making. The amount of oil you use, the type of vegetables and cooking method. Meal services are always going to be more general and include more sodium. They’ll lose customers otherwise.
Efficiency: Meal prep in bulk and see how many meals you can make at once. With the right recipes you can make a week’s worth of lunches in just an hour. Nothing beats the efficiency of home cooking when it’s done right.
Portioning: Not everyone eats the same amount. Meal services will be closer to an average amount. Your caloric needs may be significantly different depending on your size or workout routine. If you’re looking for substantially higher calorie meals, meal prep may be a better choice for you.

The Benefits of Meal Services

Convenience: Coming home to a meal that’s essentially already decided for you or even pre-assembled can be a massive weight off of your mind. No grocery store to contend with, no decision-making. This convenience is a major reason people tend to lean on fast food after a long day. You also don’t have to worry about missing ingredients.
Prevents unhealthy eating: For many, a single night after an exhausting day of work can be enough to break a diet. Too tired to cook, fast food is a quick and easy option. Meal services not only make it easier on you but they also create a small obligation that keeps you from straying. “If you’ve already paid for it, you should eat it.” This thought can be enough to prevent derailing weeks or months of healthy eating.
Portion sizing: While meal prep allows for more control over portioning, some people may not know what a healthy portion size looks like. It’s often quite a bit smaller than we are used to. Meal services can help curb overeating by teaching proper portioning.
Variety: Meal prep offers infinite variety but most people tend to cook the same few recipes. It’s safe and easy. Meal services give people the freedom to step slightly outside of their bubble and the convenience also helps give people confidence. They don’t have to shop for obscure spices or ingredients when the perfect amount of each is already done for you.
Pre-planned: Deciding on what to eat is probably the most common conversation anyone ever has with themselves or their significant other. The decision-making process alone can cause a lot of stress. Meal services narrow the range of options just enough to make the decision so much easier. You can also make the decision much further in advance so the day of is already planned for you.

Maximize Meal Prep & Meal Services

Mix & match: Most people don’t use a meal service for every single meal. Some level of traditional home cooking mixed in with meal services is how most people live their lives. Consider just meal prepping lunches for the week or if you’re a Sunday meal prepper try only making meals for the first few days of the week and then finishing off the week with meal services. That way by the time you become too tired from the week, your meals are delivered and you don’t have to worry about choosing recipes that will be stored till later in the week. This can open up a ton more recipes as options.
Plan your week: No matter what mix of meal prep and meal services you choose, your life will be far better with an ounce of planning. Fast food and snacks are convenient but if you want to break bad habits, you need to plan ahead and have healthy food ready for you at home. Don’t forget to pause meal services if you find yourself getting behind. Don’t let them stack up in the fridge.
Build on your new skills: Meal prep kit services are a great way to explore new cooking techniques and expand your own cooking interests. Use these meal services to learn new skills and then take those skills into your own meal prep cooking. This is a fun and easy way to learn to cook without risking as much on a whole week’s meal prep.
Prep flexible ingredients: Consider the groceries you’re buying outside of the meal service plan. Try to buy ingredients that are shelf stable or are versatile. You never know when you’ll need the ingredients since meal services provide everything you need typically so extra groceries can go bad before you get to them. Only buy what you need is another option.
- Prepare versatile foods: Not only should you buy versatile ingredients but you should choose versatile recipes. Make sides instead of whole meals. These can easily be paired with a protein that you cook that night or the sides can be used to add a little bit more to a meal service dinner. This can also provide a little bit of a safety net for when you try more adventurous meal service recipes. A side you know you already like can help you through a meal you end up not loving.

There are a lot of pros and cons to meal prep & meal services but the best path may be somewhere in the middle. Consider how your meal prep could benefit from meal services. Start with some of our newest recipes!

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Posted on August 25, 2024August 25, 2024 by teller — Leave a comment

Easy Meal Prep Dinners

Easy meal prep dinners are so valuable when you get home from work or school and just don’t have much energy left. Fast food is popular because it’s easy but with these recipes you can cook and be eating before you can pick up fast food or have delivery dropped off. Not mention the health benefits and affordability. Door dash will cost you an arm and a leg and still be cold when you get it. These easy meal prep dinner recipes are delicious and can provide great leftovers.

Quick and easy meal prep dinner recipes can rekindle your love for cooking. These recipes are all under 30 minutes and many are under 20 minutes from start to finish. Knowing you can eat good food with minimal effort removes the hurdles of cooking and for many, that is the most important element to starting a new habit.

Even though these recipes are all easy, if you’re looking for ways to improve your cooking skills and make meal prep even easier check out our article on Easy Meal Prep Tips. It’ll walk you through the necessary skills and provide methods for making mid week meal prep even easier.

How to Start with Easy Meal Prep Dinners

Plan as Much as Possible

When grocery shopping, pick up staples for your pantry and proteins for the fridge and freezer. Having the ingredients ready to go when you’re ready to meal prep dinner is key. Nothing is worse than being ready to cook only to find out your protein is still frozen. Try to plan it out as much as possible.

Keep It Simple

Easy meal prep dinners require fewer ingredients and fewer steps while being delicious and nutritious. Keeping it simple provides a great opportunity for success and confidence building. Not everyone is a chef but anyone can cook these recipes so it’s a great place to start and build on.

Freeze Leftovers

One of the great parts of easy meal prep dinners are the leftovers. Storing food can be a skill unto itself so pay attention to the steps. Our article on Tips for Freezing Meal Prep can help.
If you’re prepping more meals than you can eat in a week, consider freezing some for later. Soups, stews, casseroles, and many proteins freeze well and can be reheated for a quick meal in the future.

glass meal prep containers with pasta and pumpkin marinara with green spinach and shredded cheese

Sausage Pumpkin Pasta

Fall into Flavor with this Healthy Seasonal Meal Prep with Sausage and Pumpkin Marinara Pasta. Embracing the changing seasons doesn’t mean you have to compromise your health or your taste buds. As the air turns crisp and leaves blanket the ground, it’s time to welcome the comforting flavors of fall into your kitchen. Our Sausage…

rectangular wooden plate with small bite size chicken pieces, sliced red bell peppers, and honey mustard applesauce

Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

Oven Baked Orange Ginger Salmon and Snow Peas

Honey Glazed Ginger Salmon and Roasted Snow Pea recipe that comes together in less than 20 minutes in one pan! This post may contain affiliate links. Please see our privacy policy for details. Flavor Highlights We often use lemon to add the citrus component to seafood recipes, but switch it up and try oranges instead.…

Grilled Cilantro Skirt Steak and Cauliflower Rice

For all the low carb, keto foodies, or just steak lovers, here’s an easy Steak Dinner with Cilantro Pesto and Cauliflower Rice recipe that you can incorporate into your weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. We’re using tasty and wholesome ingredients to help you meet…

Sheet Pan Sausage with Roasted Veggies

This Sheet Pan Sausage with Veggies – including Roasted Broccoli, Yellow Squash, and Zucchini is a quick dinner idea that you can make in less than 20 minutes. This post may contain affiliate links. Please see our privacy policy for details. Why this Recipe is Great for Meal Prep Smoked sausage is the secret ingredient…

Meal prep dinners are typically a much more affordable option and a good place to start is our article on Cheap Dinner Ideas. Although groceries are pretty expensive, fast food is incredibly expensive. These dinner ideas can save you a lot of stress when budgeting for food.

Posted on August 18, 2024August 18, 2024 by teller — Leave a comment

Summer Meal Prep – Seasonal Produce

box of unripe tomatoes for summer meal prep

One of the best ways to enjoy cooking and eating is by incorporating seasonal produce. Liven up your summer meal prep with new recipes and twists on old recipes. The summer selection is vast, colorful, and delicious. This is one of the best seasons for trying new produce. Fresh berries, ripe tomatoes, delicious apples, all are amazing and can be used in so many different styles.

Meal prepping with seasonal produce is not only more affordable but the veggies and fruits are more nutritious and you can support small, local farms. Out of season vegetables have to be grown in greenhouses and tend to require larger companies. Seasonal vegetables also tend to be easier on the environment and more in sync with natural processes.

Starting your summer meal prep journey can be made easier by identifying the vegetables you want to cook with and working backwards, or the flavor. Everyone tends to start with the protein and then matches veggies and herbs that pair well. Flipping this on its head and picking a veggie or two first can really open up new perspectives and experiences.

Summer Seasonal Fruits

Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Cucumbers
Honeydew Melon
Lemons
Limes
Mangos
Peaches
Plums
Raspberries
Strawberries
Tomatoes
Watermelon

Summer Seasonal Vegetables

Asparagus
Eggplant
Garlic
Beets
Bell Peppers
Zucchini
Summer Squash
Tomatillos
Avocados
Carrots
Celery
Okra
Green Beans
Corn

Other Summer Seasonal Produce

Lima Beans
Herbs
Parsley
Mint
Basel
Oregano
Cilantro
Thyme
Lemon balm
Chives

Summer Food & Flavor Combinations

Tomato & Basil

Tomato and Basil is a classic combination of flavors especially in mediterranean cuisine. The aromatic sweet flavor of basil pairs perfectly with the acidic taste of tomato complimenting both and providing a harmonious balance. Often used in sauces or soups, these two ingredients are easy to use, easy to balance, and brings out the best in so many other ingredients.

Fish & Citrus

Citrus is a great way to enhance the flavor of fish or seafood. Summer meal prep with fish and citrus is light and refreshing which is great for hot, sunny days. The zesty flavor from lemons, limes, or oranges, compliment the richness of the fish. The citrus can be used as a drizzle after cooking, a glaze, a zest, or cooked with the seafood. Ceviche is a perfect option for no-cook meals. The vibrant flavors will add something special to any summer meal prep.

Avocado & Eggs

The creamy combination of avocado and eggs provides a nutrient-dense and versatile addition to a meal. The velvety texture of the avocados pairs well with eggs that are scrambled, poached, or fried. Avocados are full of healthy fats while the eggs offer protein and other vitamins. The fats and protein together will fill you up quickly and leave you feeling full longer, which is why it’s popular for breakfast but it’s far more than that. You can add it to salads, make a sandwich out of it, or pair it with chicken and veggies for a full meal.

Berries & Yogurt

No all summer meal prep has to be savory. Adding berries to yogurt is a fantastic sweet treat that is also nutritious. Plain or honey greek yogurt is a good base and pairs well with many different types of fruit, although berries tend to be the go-to option. Yogurt is a good source of protein and probiotics while the berries provide antioxidants and vitamins. Add a bit of granola for some fiber or fresh honey for a slightly sweeter taste. This is a desert that you can have for breakfast and be set up for a great day.

Zucchini & Lemon

As a side or as a place to start for a vegetarian meal, zucchini and lemon is delicious and pairs well with tons of other food. The light, fresh flavors of both will elevate other ingredients and offer a healthy side option. The sweet taste of the zucchini and acidic flavor of lemon lifts the flavors of both for a balanced combination. Add zucchini and lemon to noodles with olive oil for a delicious and easy meal. You can add chicken for a bit of protein as well. Perfect for summer meal prep on hot days that need a fresh dinner.

Cucumbers & Dill

Most commonly used with pickles, cucumber and dill doesn’t have to be pickled to be delicious together. The light, sweet flavor of cucumbers is balanced with the slightly tangy notes of dill for a flavor combination that is invigorating. Most commonly used in salads or sauces like tzatziki but it can work as a side or as a garnish. This will add depth to a dish elevating the other ingredients and highlighting flavors you may have otherwise not noticed. Try it with grilled chicken or fish and enhance your summer meal prep.

View all of our meal prep recipes

Posted on August 11, 2024August 11, 2024 by teller — Leave a comment

Meal Prep Smoothies

In the throes of summer heat, a cool smoothie can make all the difference. Whether as a meal replacement or as a snack, meal prep smoothies are a nutritious, delicious, and nice change of pace for meals. The flavor combinations and cool temperature make for a different experience than the usual lunch. Meal prep smoothies take it a step further, planning and portioning out the ingredients in advance to make smoothies even easier.

Meal prep smoothies can also help with lunch smoothies. You can pre-make the smoothies and take it with you in a bottle, keep it in the fridge, and mix it up before drinking. If you are making more of a juice smoothie this is an option that works. If, on the other hand, you’re making more of a frozen fruit smoothie, it may be better to meal prep the smoothie instead.

green super food meal prep smoothie with kale and two straws

To meal prep smoothies, combine freezable ingredients together in a ziploc bag. Pretty much all fruits and some veggies. Carrots and cucumbers freeze well, however spinach, kale, and avocado do not so much. Chia seed and flaxseed can both be frozen well too. Measuring all of these out into a single or double portion and bagging them together is a great way to shorten your prep time later. The rest of the ingredients that don’t freeze well can be portioned out and kept in the fridge or pantry. Most of these can be pre-cut or pre-combined separately from the frozen ingredients so that you only need to grab two containers in the morning before you head out for work or school. Another option is to combine them together the morning you plan to use them. The frozen ingredients may defrost a bit before you’re ready to consume them but that can be for the best as often smoothies come out too frozen.

Meal prep smoothies can be a great meal replacement option. Your nutritional balance needs to be considered. If you’re lacking fruits and veggies in your diet, smoothies are a great way to fit them in. Don’t think it’s always healthy to replace meals with smoothies though. In some cases you may be lacking calories in your diet or in other cases you may find yourself snacking constantly to make up for the calories you didn’t get at lunch, ultimately consuming more than you saved at lunch.

1. Balanced nutrition

Balance your protein, healthy fats, and carbohydrates in smoothies. These ingredients can help you feel full and provide huge health benefits.

2. Avoid high sugar ingredients

Avoid high sugar ingredients like off the shelf juices. Even fresh fruit and vegetables can be high in sugar. Depending on your diet you may need to avoid certain ingredients even if they are healthy.

3. Add fiber

Most people struggle to achieve adequate levels of fiber and a smoothie can be a great opportunity to add this to your diet. Fiber aids in digestion and increases the feeling of fullness.

4. Use whole, fresh ingredients

Whenever possible, use whole, fresh, and organic ingredients. This ensures you’re getting the maximum nutritional benefits without added preservatives or chemicals.

5. Control portion sizes

Be mindful of portion sizes to avoid overconsumption of calories. A meal-replacement smoothie should generally be between 300-500 calories, depending on your individual needs and activity level.

6. Include greens

Leafy greens like spinach or kale can boost the nutrient content without significantly altering the flavor. This is a fantastic method for getting your greens in if you don’t like salads. You’ll barely taste the greens.

Popular Meal Prep Smoothie Ingredients

Fruits

Strawberries
Mango
Banana
Peach
Pineapple
Apricot
Melon
Cherries

Vegetables

Carrots
Kale
Spinach
Avocado
Cucumber
Pumpkin

Healthy Fats & Nutrients

Chia seed
Flaxseed

High Protein

Greek yogurt plain
Almond butter
Peanut butter
Soymilk plain
Milk plain
Oat milk plain
Protein powder (whey, pea, hemp)

Juices

Coconut water
V8
Apple juice unsweetened
Orange juice unsweetened
Water

Smoothie Meal Prep Tips

strawberry meal prep smoothie in a glass with strawberries

Choose a High-Quality Blender

Start with a Liquid Base

Always start by adding your liquid first. This helps to create a vortex that pulls the other ingredients down into the blades for even blending.

Balance Your Ingredients

Aim for a balanced ratio of fruits, vegetables, protein, and healthy fats to create a nutritious smoothie. Sometimes this takes trial and error

Use Frozen Fruits and Vegetables

Using frozen fruits and vegetables can give your smoothie a thick, creamy texture without needing to add ice, which can water it down.

Add a Natural Sweetener Sparingly

Blend in Steps

To achieve a smooth texture, start by blending your liquid and greens first, then add softer ingredients like fruits and yogurt, and finally, blend in any hard or frozen items.

Taste and Adjust

After blending, taste your smoothie and adjust as needed. You might need to add a bit more sweetener, a squeeze of citrus for brightness, or more liquid to reach the desired consistency.

Don’t Overfill Your Blender

Avoid overloading your blender, as this can lead to uneven blending. Fill it about three-quarters full for the best results.

Clean Your Blender Immediately

Posted on August 4, 2024August 4, 2024 by teller — Leave a comment

Best Meal Prep Dips

Meal prep dips can be a delicious and nutritious addition to your meal. Dips add moisture to otherwise dry foods and a kick of flavor to the bland. The tricks to meal prep dips is keeping the calories, sodium, and sugar low while keeping it taste good and of course storing the dip effectively. Often dips need to be stored separately to avoid over saturating your foods or because you may not necessarily want to completely cover every bit of your meal.

Why Include Dips in Your Meal Prep

Dips can be a great addition to your meal prep routine. The wide variety of dips that you can easily make and mix and match with other meals can add a new dimension of flavors. Versatile dips like hummus and guacamole work with a ton of different recipes and flavor combinations. Meal prep dips are an excellent way to spice up bland recipes especially chicken and tofu. Dips can serve as satisfying snacks with cut vegetables, spreads for sandwiches, or accompaniments to main dishes.

Meal prep dips can be incredibly convenient. Keep a jar of extra dip on hand and just air fry some chicken or cook up some strips of beef or ground beef, or just cut up a few vegetables and you’re good to go.

The typical dips or store bought dips are high in calories and other unhealthy ingredients. Homemade meal prep dips are not only healthy options but can help you lose weight by making meals more satisfying. You’re more inclined to stick with your meal prep if you have a delicious dip to go with it rather than going out for food. Most fast food is good because of their sauce anyways. Dips made from wholesome ingredients like vegetables, beans, nuts, and herbs, offer a nutrient-dense option that can boost your intake of vitamins, minerals, and antioxidants.

Save money by making your own meal prep dips. Dips often cost a premium even if the ingredients individually are affordable. Meal prep dips in bulk and store for future use.

Having pre-made dips on hand encourages healthier snacking and meal choices, making it easier to stick to your dietary goals while adding variety and taste to your meals. Additionally, homemade dips are cost-effective and allow you to avoid unhealthy additives and preservatives commonly found in store-bought versions. By integrating healthy dips into your meal prep routine, you ensure that quick, nutritious options are always within reach, supporting a balanced and enjoyable eating experience.

Meal Prep Containers for Dips

Meal prep dips generally need to be stored in airtight, durable, and leak-proof containers. You don’t want them dripping all over the place as your transport them to work or school. Glass is highly recommended due to their non-porous nature, which prevents stains and odors from being absorbed. These containers will last longer and store food better. Glass also manages temperature changes better as well so you can go from the fridge to the microwave without fear of warping if you do need to heat up the sauce. We also recommend containers of various sizes so that you don’t find yourself using a bunch of large containers to carry small amounts of dip, veggies, and anything else. Stackable containers can also help save space in the fridge and make it easier to portion out lunches days in advance. Invest in quality containers if you meal prep daily. It’ll save you a lot of headaches down the road with containers cracking and leaking.

Don’t know where to start with containers. Follow our favorite container articles for some of the best containers on the market.

How to Store Dips

Most meal prep dips are going to be made in bulk. Maybe enough for a few days or for the week. The shelf life of dips depends on the ingredients, the environment and the containers themselves. Store meal prep dips in airtight containers and refrigerate to avoid spoilage and food waste. Glass containers with seals and lid locks are preferred to ensure that no odors get in and or out. This can turn your dip or the foods around them. Remember to portion out dips that you are using to avoid contaminating them by dipping food in them and letting them warm up before being cooled again.

After preparing the dips, immediately refrigerate them and consume within 5-7 days to ensure optimal taste and safety. For longer storage, some dips can be frozen in small portions or ice cube trays, which allows for easy thawing and use as needed.

Stir the dips before serving to recombine any separated ingredients and maintain a smooth, appetizing consistency.

Here are some general guidelines:

Hummus: Typically lasts 5-7 days when stored in an airtight container.
Guacamole: Best consumed within 2-3 days due to the avocado browning, even with lime or lemon juice added. To extend freshness, store with a layer of plastic wrap directly on the surface before sealing the container.
Greek Yogurt Tzatziki: Can last up to 3-4 days in the fridge when kept in an airtight container.
Roasted Red Pepper Hummus: Similar to classic hummus, it can last 5-7 days in an airtight container.

Spinach and Artichoke Dip: Typically lasts 3-4 days in the fridge when stored properly in an airtight container.

Healthy meal prep dips

Classic Hummus

Use as a spread for sandwiches, a dip for veggies, or a topping for grain bowls.

Ingredients:
1 can of chickpeas, drained and rinsed
1/4 cup tahini
2 tablespoons olive oil
1 lemon, juiced
2 cloves garlic, minced
1/2 teaspoon cumin
Salt to taste
Water, as needed

Instructions:
Combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor.
Blend until smooth, adding water gradually to achieve desired consistency.
Adjust seasoning if necessary.

Guacamole

Perfect for dipping chips, spreading on toast, or adding to wraps and salads.

Ingredients:
3 ripe avocados
1 small red onion, finely chopped
1 tomato, diced
1 jalapeño, seeded and finely chopped
1/4 cup cilantro, chopped
2 tablespoons lime juice
Salt and pepper to taste

Instructions:
Mash avocados in a bowl.
Add red onion, tomato, jalapeño, cilantro, lime juice, salt, and pepper.
Mix well until combined.

Greek Yogurt Tzatziki

Use as a dip for vegetables or pita bread, a sauce for grilled meats, or a dressing for salads.

Ingredients:
1 cup Greek yogurt
1 cucumber, grated and excess water squeezed out
2 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon fresh dill, chopped
Salt and pepper to taste

Instructions:
Combine Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper in a bowl.
Mix until well combined.
Chill in the refrigerator for at least 30 minutes before serving.

Roasted Red Pepper Hummus

Serve with raw vegetables, use as a sandwich spread, or dollop on grain bowls.

Ingredients:
1 can of chickpeas, drained and rinsed
2 roasted red bell peppers, peeled and chopped
1/4 cup tahini
2 tablespoons olive oil
1 lemon, juiced
2 cloves garlic, minced
Salt to taste

Instructions:
Combine chickpeas, roasted red peppers, tahini, olive oil, lemon juice, garlic, and salt in a food processor.
Blend until smooth.
Adjust seasoning if necessary.

Spinach and Artichoke Dip

Great for dipping with whole-grain crackers, spreading on toast, or as a side dish.

Ingredients:
1 can of artichoke hearts, drained and chopped
1 cup fresh spinach, chopped
1 cup Greek yogurt
1/2 cup grated Parmesan cheese
1/2 cup mozzarella cheese, shredded
2 cloves garlic, minced
Salt and pepper to taste

Instructions:
Preheat the oven to 375°F (190°C).
In a bowl, combine artichoke hearts, spinach, Greek yogurt, Parmesan cheese, mozzarella cheese, garlic, salt, and pepper.
Transfer the mixture to a baking dish.
Bake for 20-25 minutes, until the cheese is melted and bubbly.