Organize your meals for the week with 6 easy steps to get well feeding. Have you ever come home late, opened the refrigerator and found it empty? Didn’t eat anything for dinner and ended up calling the delivery service? Have you ever thought about organizing food weeks and don’t know where to start?
I share six easy steps to tackle your food week.
1. List the days of the week: start by creating a list of the days of the week you want to schedule your food.
2. I decided dishes: What food you want to prepare for every day. Meat, Milanese, cakes, chicken, mashed potatoes, salads, etc. You can include breakfast, lunch, dinner and/or snacks.
3. Make a shopping list: as soon as you decide food make a shopping list with the necessary ingredients for each day. Before you look with what food you count in your fridge, freezer and pantry to avoid waste. Take advantage of supermarket offers, butchers, greengrocers buy in bulk cheaper, at any time of the year we find seasonal fruits and vegetables in vegetable “offers”, this means that you can consume food fresh, which retain flavor and nutrients.
4. Prepare food: spend one day a week preparing some food which you can store in the refrigerator, freezer or freezer for up to a week. For example:
- Use the oven to cook meat, chicken, vegetables, pies, etc. in bulk, let cool, divide and freeze.
- Boil bags of legumes (pre-soaked), rice and/or noodles, also separate and freeze. The same is true in pots and other cooking aids.
- Wash vegetables that are eaten raw, dry well and store in bags or containers in the refrigerator.
Remember that fruits and vegetables are kept clean and dry. Cooked foods must be refrigerated before freezing. To reserve all of these products, use airtight containers or bags for this purpose.
5. Keep food divided into portions: It is very important that one day food cooked, divide them into portions and place them in the containers of your choice. This way, if they are frozen, the correct portion can be used, avoiding waste, since once thawed, they can only be consumed for the moment and not stored again to avoid foodborne illness.
6. Marking: do not forget to write on the container that food this is the date of the day of development and expiration.
- raw meat: They can be stored up to 72 hours in the refrigerator and up to 6 months in the freezer. Once thawed (do this in the refrigerator), it should be used within 24 hours.
- Cooked meat: up to 48 hours in the refrigerator and up to 3 months in the freezer.
- processed meals; They can be stored for up to 48 hours in the refrigerator and up to 3 months in the freezer.
- Boiled vegetables: They can be stored for up to 48 hours in the refrigerator and up to 3 months in the freezer.
- Raw vegetables: washed and dried (a vegetable centrifuge is very useful for leaves), they can be stored in the refrigerator for up to 7 days or more.
With these simple steps, you will decide “what to eat” within a week, you will save time, money, and also help you have diet healthier.
To put it into practice.
*Sylvana Franco, BSc Dietetics MN: 6309