Meal prepping can be a lifesaver for busy families, allowing you to enjoy home-cooked meals without the daily stress of cooking from scratch. By preparing and freezing meals ahead of time, you can ensure that your family always has nutritious, delicious options ready to go. Here are some of the best meals to meal prep for a family, with a focus on English and Australian-style recipes.
1. Classic Bolognese Sauce
A staple in many households, Bolognese sauce is versatile and freezes well. You can use it for spaghetti, lasagna, or even as a base for a hearty cottage pie.
Ingredients:
- 500g minced beef or pork (or mixed)
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 2 carrots, finely diced
- 2 celery sticks, finely diced
- 400g tin of chopped tomatoes
- 2 tbsp tomato puree
- 200ml beef stock
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onion, garlic, carrots, and celery until softened.
- Add the minced meat and cook until browned.
- Stir in the chopped tomatoes, tomato puree, beef stock, oregano, basil, salt, and pepper.
- Simmer for at least 30 minutes, then let it cool and freeze in portions.
2. Chicken and Vegetable Curry
Curry is a fantastic dish for meal prep. This mild chicken and vegetable curry is perfect for the whole family and can be served with rice and/or naan bread.
Ingredients:
- 4 chicken breasts, diced
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp curry powder
- 1 tsp ground turmeric
- 400ml coconut milk
- 1 red pepper, diced
- 1 zucchini, diced
- 1 tin of chickpeas, drained
- Fresh coriander, chopped (optional)
Instructions:
- Sauté the onion and garlic until softened.
- Add the chicken and cook until browned.
- Stir in the curry powder and turmeric, cooking for another minute.
- Add the coconut milk, red pepper, courgette, and chickpeas.
- Simmer for 20 minutes until the vegetables are tender.
- Cool and freeze in portions, adding fresh coriander when reheating.
3. Shepherd’s Pie
A comforting dish that can be easily prepped and frozen, shepherd’s pie is a family favourite that’s perfect for busy weeknights.
Ingredients:
- 500g minced lamb
- 1 large onion, finely chopped
- 2 carrots, finely diced
- 2 garlic cloves, minced
- 2 tbsp tomato puree
- 1 tbsp Worcestershire sauce
- 300ml beef stock
- 1 tsp dried thyme
- 1kg potatoes, peeled and diced
- 50g butter
- 100ml milk
- Salt and pepper to taste
Instructions:
- Cook the potatoes in boiling water until tender, then mash with butter and milk.
- Sauté the onion, garlic, and carrots until softened.
- Add the minced lamb and cook until browned.
- Stir in the tomato puree, Worcestershire sauce, beef stock, and thyme.
- Simmer for 20 minutes, then transfer to a baking dish.
- Top with mashed potatoes and cool before freezing.
4. Vegetable Lasagne
A vegetarian option that’s packed with flavour and nutrients, vegetable lasagne is a great meal to prep and freeze.
Ingredients:
- 2 courgettes, sliced
- 1 aubergine, sliced
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 2 tins of chopped tomatoes
- 2 tbsp tomato puree
- 1 tsp dried oregano
- 1 tsp dried basil
- 250g ricotta cheese
- 100g grated mozzarella
- 12 lasagne sheets
Instructions:
- Roast the courgettes, aubergine, and peppers until tender.
- Sauté the onion and garlic, then add the chopped tomatoes, tomato puree, oregano, and basil. Simmer for 15 minutes.
- In a baking dish, layer the roasted vegetables, tomato sauce, lasagne sheets, and ricotta cheese.
- Top with grated mozzarella.
- Cool and freeze before baking.
5. Beef and Mushroom Pie
A hearty pie that’s perfect for meal prep, this beef and mushroom pie can be frozen before baking for a comforting family meal.
Ingredients:
- 500g diced beef
- 1 large onion, finely chopped
- 2 garlic cloves, minced
- 250g mushrooms, sliced
- 2 carrots, sliced
- 2 tbsp plain flour
- 500ml beef stock
- 1 tbsp Worcestershire sauce
- 1 tsp dried thyme
- 1 sheet of puff pastry
Instructions:
- Sauté the onion, garlic, carrots, and mushrooms until softened.
- Add the diced beef and cook until browned.
- Stir in the flour, then gradually add the beef stock, Worcestershire sauce, and thyme.
- Simmer for 30 minutes until the sauce thickens.
- Transfer to a pie dish, top with puff pastry, and cool before freezing.
Tips for Successful Meal Prepping
- Label and Date: Ensure all your meals are labelled with the name and date so you can keep track of what needs to be used first.
- Freeze Flat: Freeze sauces and soups in freezer bags flat to save space.
- Portion Control: Freeze in portions that suit your family’s needs to avoid waste.
By incorporating these meal prep ideas into your routine, you’ll be able to serve your family delicious, homemade meals with ease, even on the busiest days. Don’t be afraid to mix in something else and substitute, for example, if you have beef mince, make a cottage pie, not a shepherds pie.
At home with Mrs E 