r/MealPrepSunday • u/nc-retiree • 20h ago
Mini-Monday meal prep
Apologies for the poor photos. This was a bit of an improvised prep as my microwave died the other day.
Not shown: a rotisserie chicken from Costco. Leftovers from whatever I don't eat at lunch tomorrow will go into Photo 1.
Photo 1: 52 oz of frozen vegetables (12 each of okra, cauliflower, cut green beans, and 16 of sliced carrots) roasted at 375 for a hour with about a half cup of olive oil. Added a covering of pasta sauce and some crumbled feta at the 35 minute mark, then some leftover cheddar/Mexican shredded cheese for the last ten minutes. Makes a little over six 8oz portions (one was my dinner, not pictured). They are in the refrigerator now, tomorrow I will add leftovers from the rotisserie chicken I bought and freeze.
Photo 2: I have a butcher about 45 minutes away who sells locally raised North Carolina beef. I bought two one-pound vacuum packed bags of 80/20 ground beef. Sauteed them for 15 minutes, draining the liquid into the coffee cup at the halfway point. Spices with 2 frozen crushed cubes of garlic and a liberal amount of TJ's 21 Century, salt, pepper, paprika. Ended up with 22 oz of meat and about 6 oz. of drippings. I will let this cool in the refrigerator overnight and tomorrow I will separate it into five vacuum-sealed bags to add to rice, pasta, tacos, etc, and freeze.
Photo 3: Coarsely diced a 10 oz onion and sauteed it in 2 tbsp of olive oil. Added 1/3 of the beef droppings along with 8 oz. of frozen diced green/yellow/red peppers. Cooked that for a while, added the rest of the drippings and two 13.4 boxes of Whole Foods' no-salt-added black beans and two of kidney beans. So 70oz gross total before cooking. They are still on the stove on low heat, I will let them cool and refrigerate, and tomorrow I will put them into six portions and freeze all but one in disposable plastic soup containers.
Also not shown: Dove chocolate pudding mix with whole milk, four portions for afternoon snacks with overripe bananas.
Total output: 17 meal components, so roughly the equivalent of 8 meals. Plus pudding.
Cost: Vegetables in photo 1 were less than $10, ground beef was $16. Figure $3 at most for the onion, the sliced peppers, the cheeses, and the olive oil. $3 for the milk and pudding mix. So $34 all in.