Читать книгу Meal Prep Cookbook For Dummies - Wendy Jo Peterson - Страница 12

On average, most Americans have about a dozen meals that they routinely make all year long. For instance, my mom would make spaghetti, sloppy joes, hamburgers, cream of turkey over biscuits, shake-and-bake chicken, stuffed peppers, tacos, chicken noodle soup, macaroni and cheese, pizza, grilled chicken, and fried chicken regularly — and I’m recounting this after 30 years of not living in her house! Humans like to eat what we’re comfortable with and what’s familiar. A great way to expand on this menu pattern is to create subtle changes in the menu. Take a moment and write down 12 meals you frequently make in your home.

Then work on revamping and revitalizing these meals with subtle changes. For instance, using my mom’s meals as an example, here’s how I would morph her standard meals and create new ones:

Instead of …	Try …
Spaghetti	Beef, mushroom, and kidney bean spaghetti
Sloppy joes	Southwestern turkey sloppy joes
Hamburgers	Greek lamb burgers
Cream of turkey over biscuits	Cream of turkey with peas over whole-grain biscuits
Shake-and-bake chicken	Shake-and-bake Mexican chicken
Stuffed peppers	Quinoa-stuffed peppers
Tacos	Fish tacos
Chicken noodle soup	Chicken and sweet potato soup
Macaroni and cheese	Butternut squash macaroni and cheese
Pizza	Whole-grain pizza
Grilled chicken	Grilled chicken with chimichurri sauce
Fried chicken	Fried chicken salad

Using a different spice blend, protein, or more vegetables can really transform a meal. Now you have 24 meals in your routine, instead of just 12!