Meal Prep 101 (Plus my Simple Sausage Pepper Pasta)

Easy Pepper Sausage Pasta

I don’t know exactly when I started meal planning. It was definitely before we had kids. I think sometime around when my husband and I moved in together I started “warning” him about what was planned for dinner that week. (Side note: my husband was not always the adventurous eater he is now). All I know is that once I started I never stopped. There is something so nice about knowing what meals I get to enjoy for the week ahead. Not to mention it is a huge stress reliever to not cook dinner on the fly during the work week. Meal planning does not have to be complicated or intimidating. There are so many perks to meal planning I think once you get into a rhythm of doing it week after week you will never turn back.

Why I Meal Plan:

meal planning 101

I mentioned there are numerous benefits to meal planning. Besides being able to pick exactly what food shows up on your plate, here are the other biggest perks I see.

  • Nutrition: By making your own meals you get to pick and choose exactly what food goes into your body. It is easy to make small substitutions that can go a long way in improving your overall nutrition. Plus when you have your meals planned out ahead of time you are less likely to make impulsive, unhealthy meal decisions when crunched for time.
  • Save money: Meal planning gives you an opportunity to save a lot of money. Plan your menu around what is on sale and you can save a pretty penny. Plus, as previously mentioned, meal planning prevents you from ordering out too frequently or running to the grocery store every night for quick impulsive (and potentially expensive) shopping.
  • Easier/less stress: I can not stress enough how nice it is to not have to worry about what we are going to eat during the work week. Personally, I have enough on my plate (pun intended) during the week that I don’t have the mental energy to think up a different dinner each night. Instead I spend about 30 min one night a week picking out meals for the next 6 days.

How I Meal Plan

how to meal plan

Meal planning doesn’t have to be hard. I meal plan one week at a time. I usually start meal planning on Thursday night because I grocery shop on Friday. So my meal plan, or menu, usually goes from Friday though to the following Thursday. Here’s a break down of my meal planning method.

Step 1: Take a quick inventory of what I already have on hand. I usually peek around my freezer, fridge, and pantry to see what I already have laying around. Is there something I need to use up that’s about to go bad? Or do I already have most (but not all) of the fixings for a particular dish? Ok, log that info away and keep it in mind for recipe selection. See next step.

Step 2: Research and select recipes. I really enjoy cooking. So I spend some of my free time watching the Food Network, reading cookbooks, and flipping through food magazines. I am also a huge fan of trying new dishes. So I will usually pick out one or two new recipes I want to try and add them to my menu. Otherwise I pick meals based off what is on sale or what I have on hand.

Step 3: Make the menu. Next, I write down what we will have for dinner each night of the week (Friday through Thursday). I also write down what I plan on having for breakfast and lunch during the work week. My menu usually looks something like this:

Sample Menu

  • Friday- Homemade Pizza
  • Saturday- Tacos
  • Sunday- Crock Pot Chicken Tortilla Soup
  • Monday- Thai Peanut Noodles
  • Tuesday- Leftovers
  • Wednesday- Leftovers
  • Thursday- Leftovers
  • Breakfast & Lunch- Green Smoothies + Strawberry Spinach Salad
  • Extras: Blueberry Muffins + Chocolate Chip Cookies
meal planning

Step 4: Make the grocery list. Now I go through each recipe and write down what ingredients I need. I usually already have several of the main ingredients like chicken, ground beef, flour, broth, etc. Then I add in our family staples. My son lives off yogurt and peanut butter spread on tortillas so those always make the list. Plus fruit, milk, bread, chips and whatever else our family eats regularly.

Step 5: Buy the food. Traditionally I am a one stop shop kinda gal. I hate running around to 3 or 4 different stores so I usually shop at a bigger chain grocery store that I know will have nearly everything I need at a good price. But you could make your menu based off where you know you are going shopping. Make it easy and convenient for you.

Step 6: Make the food. I do most of the cooking over the weekend. This is typically when I have the time. Sometimes I cook two meals at once and throw one in the freezer to use later that week. I almost always make big batch meals, or things that will have leftovers. This includes but is not limited to pastas, soups, casseroles, or big sheet pan meals. This way we can enjoy the leftovers and not worry about cooking after work.

How I Meal Plan When I Don’t Feel Like Meal Planning

So I don’t always like meal planning. Sometimes I get in a “food rut”, or I’m tired, or just plain don’t have the time. On these weeks I just stick to what is easy. I buy things that I know my family enjoys and are easy to whip together. Easy pastas, meat and veggies thrown on the grill, or maybe just sandwiches. I have a few simple recipes up my sleeve that are easy to throw together. One of these recipes is my Sausage Pepper Pasta. I make it at least once a month and we are still not sick of it. It is super simple and you can throw in whatever veggies or pasta variety you have on hand. Check out the recipe below.

Super Simple Sausage Pepper Pasta

Super Simple Sausage Pepper Pasta

First just slice up and brown either spicy Italian sausage or smoked Kielbasa sausage. I always keep Italian sausage in our freezer because its such a versatile meat that can go in many dishes. Brown the sausage on both sides and remove from pan. Wipe out most of the excess grease with a paper towel. But leave a little… because it adds some flava flave.

sausage pepper pasta

While the sausage is browning cook some noodles according to the package directions. I used gluten free noodles but you can use whatever you have in your pantry. I find that penne, rigatoni, or spiral noodles tends to work best.

Next, slice up some bell peppers and whatever other veggies you have laying around. Zucchini, sweet potato, tomatoes, or butternut squash all work well. Add the veggies to the original pan with some olive oil. Cook the veggies until softened and slightly browned.

meal prepping ideas

Add pasta and sausage back into the pan and season with salt and pepper. And that’s it! I like to cook a large batch of this meal so we can have the leftovers later in the week.

Easy Pepper Sausage Pasta

You can find some more of my favorite recipes below.

Let me know what other questions you have about meal planning. Hope you found my tips helpful. Good luck!

Monica

Print Recipe
Super Simple Sausage Pepper Pasta
This Simple Sausage Pepper Pasta is fast, easy, and delicious! You will love how simple it is to whip together on a busy weeknight. Filled with healthy bell peppers, tasty Italian sausage, and your favorite noodle this dish is sure to please. Make a big batch and enjoy the tasty leftovers as part of your meal prep success.
Course Main Dish
Cuisine Homemade
Keyword noodles
Servings
Ingredients
Easy Pepper Sausage Pasta
Instructions
  1. Start with cutting your sausage into slices. Cook sausage slices on one side in pan until browned. Flip and cook until browned on other side and cooked through. Remove sausage from pan and set on a paper towel lined plate to remove excess grease. Wipe out remaining remaining grease from pan using a paper towel.
  2. While sausage is cooking bring a large pot of water to a boil and cook your noodles according to package directions. I used gluten free noodles but feel free to use whatever brand of variety you have on hand. Drain pasta and set aside.
  3. Add olive oil to the pan. Add onion, bell peppers, zucchini, and any other vegetables you are using to the pan. Cook 6-7 minutes on medium heat until vegetables have softened or gotten slightly browned.
  4. Add cooked pasta and sausage back into pan. Stir and let cook an additional 2-3 minutes. I like to let my noodles get a little crispy on the bottom of the pan. Season with salt and pepper to taste. Enjoy!
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Thai Chicken Peanut Noodles

Thai Chicken Peanut Noodles

In one of my first posts How I Eat Healthy I mention that sneaking an extra dose of veggies into my recipes is one of my favorite healthy cooking hacks. I love to really pack a dish full of nutrient rich veggies that are camouflaged by mouth watering flavors. And my Thai Chicken Peanut Noodles are a perfect example of this. These noodles are accompanied by lots of carrots and bell peppers making this a perfect healthy weeknight meal.

In fact, these Thai Chicken Peanut Noodles are probably one of the most requested dinner meals by my husband. Here’s a little quick background story about my hubs. Prior to 2011 (the year we met) his favorite (and possibly only) vegetable he ate was corn. Yup. Corn. So I had to be very clever and creative with how I proved that veggies could be amazingly delicious. My chicken peanut noodles was one of the first dishes he really enjoyed that had a healthy dose of vegetables snuck in.

Now fast forward 10 years and I make this meal on the reg. We love this dish so much that we often fight over who gets the leftovers. These noodles are just as tasty warmed up as they are the night you make them.

Thai Chicken Peanut Noodles

Start by cooking the chicken. For this dish I had cooked and shredded a bunch of chicken the night before. You could sauté and dice the chicken or boil and shred.

Peanut sauce noodles

Next you will want to cook your noodles. You could use fettuccine or spaghetti noodles. I used these low carb linguine noodles I had hanging out in my pantry. Feel free to use rice or other grain alternative noodle if making this dish gluten free. I have used rice noodles before and they hold up well.

Next you want to slice up your veggies. I believe the fancy culinary term is to julienne. Just try to make the peppers and carrots medium thin strips.

Weeknight meal

Add your oil to a large fry pan and cook your peppers and carrots for 5-7 minutes until softened. Add garlic and cook until fragrant.

Meanwhile, mix up your Thai Peanut Sauce. Stir together peanut butter, soy sauce (Tamari if making gluten free), chicken broth, chili sauce, rice wine vinegar and sesame oil.

Add the chicken and noodles to the pan and carefully mix in the sauce. Stir until well combined and heated through.

Thai Chicken Peanut Noodles

Top with cilantro, peanuts, green onion and a lime wedge. Enjoy! Leftovers will keep in the fridge 4-5 days (if they last that long).

If you make this dish I would love to see it.

Be sure to tag @movinglikeamother!

Check out more of my favorite weeknight meals below:

Healthy Zucchini Corn and Chicken Chowder

Healthy Stuffed Acorn Squash

Healthy(ish) Homemade Pizza

-Monica

Thai Chicken Peanut Noodles
Print Recipe
Thai Chicken Peanut Noodles
A delicious, quick and easy weeknight meal. A flavorful Thai inspired dish with nutrient rich bell peppers and carrots. Quick to whip up and makes great leftovers to enjoy all week long.
Course Main Dish
Keyword noodles
Servings
Ingredients
Thai Chicken Peanut Noodles
Instructions
  1. 1. Boil noodles according to box directions. Drain and set aside
  2. 2. Preheat oil in a large skilled. Add bell pepper and carrots. Cook for 5-7 minutes until soft. Add garlic and cook for 1 additional minute or until fragrant.
  3. 3. While vegetables are cooking prepare the sauce. In a medium bowl stir together peanut butter, soy sauce, chili sauce, chicken broth, sesame oil, and rice wine vinegar.
  4. 4. Add drained pasta, cooked chicken, and sauce into the skillet and mix until fully combined and heated through.
  5. 5. Top with chopped peanuts, cilantro, green onions and a lime wedge.
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Healthy Stuffed Acorn Squash

healthy acorn squash

I’m definitely a seasonal cook. I love cozy soups in the winter, spring vegetable casseroles starting in April, and hotdogs on the grill come summer. And you can bet your bottom dollar as soon as those leaves start changing colors I’m whipping up warm comfort foods. I love recipes full of seasonal fruits and veggies and delightful fall time seasonings, just like this healthy stuffed acorn squash.

I’m a little surprised at the amount of people who have never tried acorn squash. Sure, it’s a little goofier looking than it’s close popular relative the butternut squash, but it has really nice flavor and texture. Not to mention it has many nutritional benefits including high in fiber, vitamin C, potassium, and magnesium. And it’s full of antioxidants which helps your body fight of chronic health conditions.

acorn squash

This recipe is filled with good for you veggies, plus tasty Italian sausage, and fragrant rosemary and thyme. Naturally gluten and dairy free this recipe fits the bill for anyone with avoiding those two allergen groups. But total confession; have sprinkled some cheese on top to appease my husband and I didn’t hate it.

healthy stuffed acorn squash

The hardest part is cutting the acorn squash in half. It’s a bit of a workout. Just find your largest, sharpest knife and be careful!

Then it’s just a little dicing, browning, stirring, and filling those cute little acorn squash up with delicious fall flavors.

So throw on your cozy flannel, turn on some football, and try this healthy stuffed acorn squash recipe. Full of vitamin rich veggies and comforting sweet and savory flavors this is sure to be an instant fave.

stuffed acorn squash

If you give it a try I’d love to know. Snap a pic and tag @movinglikeamother.

You can find more great fall time recipes below:

Healthy Zucchini, Corn, & Chicken Chowder

Healthy Cinnamon, Apple, Oat Muffins

Enjoy!

Monica

Print Recipe
Healthy Stuffed Acorn Squash
Warm and comforting this recipe for stuffed acorn squash is filled with healthy vegetables and tasty sweet Italian sausage. It's naturally gluten and dairy free and full of healthy nutrients. Easy to make and filled with sweet and savory flavors.
Course Main Dish
Cuisine Homemade
Keyword squash
Servings
servings
Ingredients
healthy stuffed acorn squash
Instructions
  1. Preheat your oven to 400 degrees and line a baking sheet with parchment paper or foil.
  2. Place the 4 acorn squash halves (seeds removed) open-side down on the baking sheet and roast in the preheated oven for about 20-30 minutes, or until the top of your squash feels tender when gently pressed. Set aside after removing from oven.
  3. While the squash roasts begin to make the filling. Heat a large saucepan over medium heat. Cook the sausage and stir to break up lumps, about 5-8 minutes until just browned. Remove sausage and set aside. Drain or wipe out excess grease from pan.
  4. Reheat saucepan over medium low heat and add 1 Tbsp olive oil. Add the garlic and cook until fragrant, then add onion and celery and cook until soft and translucent. Add the apples and herbs and continue to cook, stirring until the apples soften. Add the spinach and a pinch of salt and pepper and cook, stirring, until the spinach wilts. Stir in cooked sausage.
  5. Reheat oven to 400 degrees. Fill all 4 halves of the squash with the stuffing mixture (you may have leftover depending on how big your squash was.
  6. Arrange the squash on the baking sheet, stuffing side up, and let roast in the oven for 20 min checking often to prevent burning. Once nice and browned, remove from oven, allow to cool a bit and then serve warm. Enjoy!
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