This week’s Standard Meal Plan will be focussing on simplicity, budget, and meal-prepping. For all those busy people out there trying to keep up with life, while saving a buck and yet sticking to a healthy diet it may all become overwhelming. But going back to basics, and keeping things simple will bring us a long way. We will also be focusing on seasonal foods in Malta at the moment, to make the best of fresh produce, support local, and also bonus point: they’re cheaper!
Weekly Meal Plan Breakdown
The Weekly Meal Plan will have you cooking just twice this week, while storing portions in the freezer and in the fridge to be used on the consecutive days.
- Sunday:
- Prepare 3 portions of overnight oats and a pot of chicken soup with 1 whole chicken, or 4 large chicken legs.
- Cook 3 portions of baked chicken thighs.
- Prepare 3 portions of egg muffins.
- Prepare a batch of lentil and aubergine stew.
- Wednesday:
- Prepare a new batch of overnight oats.
By reducing the reliance on more expensive proteins like fresh salmon and cod, and focusing on simple, budget-friendly meals using seasonal produce and cheaper proteins, this adjusted plan can bring your weekly food costs to around €42-45. This is significantly cheaper while still adhering to the key nutritional needs.
By adjusting the portion sizes to match storage safety, you’re now preparing meals only for 3 days at a time, ensuring freshness and minimizing food waste. Meals like chicken thighs, lentil stews, and soups can easily be frozen or refidgerated, and reheated, and breakfast items like overnight oats or egg muffins stay good for up to 3 days. This also simplifies the preparation without needing to cook every day, keeping your meals simple, cost-effective, and convenient!
Together we can save time, money and reduce food waste, while keeping our waistlines, health and sanity in check 🙂
Boun Apetite!
