Yadda Abincin Abinci na Farko Zai Iya Ajiye Ku kusan $ 30 a Mako

Wadatacce

• Shirya abincin rana na iya ceton ku da kuɗi-kuma ba haka bane.
• A'a, ba dole ba ne ku ci abinci iri ɗaya don abincin rana kowace rana.
• Abincin Abinci Biyu don Gwadawa
• Jerin kayan miya
• Girke-girke #1: Turkiyya Meatballs
• Girke-girke #2: Vegan "Kaza" Miyan Noodle
• Bita don

Yawancin mutane sun san cewa yin abincin-prep abincin rana yana da rahusa fiye da cin abinci ko zuwa gidan abinci, amma mutane da yawa ba su gane cewa tanadin da za a iya samu yana da kyau ba. babba. Yana iya zama abin farin ciki don raba ranar ku ta hanyar fita don cin abincin rana tare da ofishin ku na BFF, amma fa'idodin shirya abincin rana kafin lokaci ya wuce kasancewa mai kirki ga asusun bankin ku - da alama za ku iya cin abinci mafi koshin lafiya godiya ga abinci. prepping kuma. Ga yadda. (Mai dangantaka: Yadda ake Cin Abinci kamar ɗan wasan Olympia)

Shirya abincin rana na iya ceton ku da kuɗi-kuma ba haka bane.

"Na gano cewa lokacin da na sayi kayan abinci don cin abinci da na saba saya (misali: Ina son siyan kifi, broccoli, da dankali mai dadi daga Dig Inn), zan iya yin kashi uku ko hudu don farashin daya a abincin rana. Talia Koren, wanda ya kafa Workweek Lunch, yayi bayani, wanda ke ba da shirin shirye-shiryen abinci na mako-mako (gabaɗaya mai son kuɗi, BTW).

Dangane da binciken da Visa ta yi kwanan nan, Amurkawa suna kashe kusan $ 53 a mako lokacin da suke siyan abincin rana. Idan kuna zaune a cikin birni mai tsada kamar NYC ko San Francisco, kuna iya kashe fiye da hakan. (An danganta: Na tsira da cin abinci akan $5 a rana a NYC-kuma ban ji yunwa ba)

Amma tare da abincin abincin da aka shirya, zaku iya cin abincin da yayi kama da na cin abincin rana a ɗan ƙaramin farashi. "Kwafin burrito a Chipotle yana kashe akalla $ 9 tare da haraji, dangane da abin da kuka samu a ciki. Amma kuna iya yin uku daga cikin waɗannan sassan a gida akan farashi ɗaya, "in ji Koren. "Black wake, shinkafa, da sauran kayan girke-girke na burrito na gargajiya ba su da yawa!

Oh, kuma za ku iya gano cewa shirya abinci yana sauƙaƙa don yin zaɓi mafi koshin lafiya a abincin rana - babban kari. Koren ya ce: "Sakamakon abubuwan da ake amfani da su na taimakawa sosai idan kuna da ƙuntatawa na abinci ko kuma idan kun kasance mai cin abinci mai cin nama, tare da yiwuwar rabon ku zai dace da yunwar ku," in ji Koren. (FYI, a nan akwai wasu hacks na shirye-shiryen abinci masu lafiya don mutanen da ke dafa abinci ɗaya.) Wato, ba za ku ji kamar dole ne ku ci gaba da cin abinci ba bayan kun riga kun ƙoshi saboda kun sauke dala 10 akan abincinku. Ƙari ga haka, samun ingantaccen abincin rana da aka riga aka shirya-zuwa-zuwa zai kiyaye ku daga zurfafa zurfafa tunani kan zaɓuɓɓuka marasa lafiya a kusa.

Don kusan $ 25, zaku iya yin abinci shida a gida (ƙari akan wannan ƙasa), ma'ana zaku sami ƙarin abinci ɗaya da zaku iya amfani dashi don abincin dare (ko raba tare da aboki!), Kuma zaku adana kusan $ 28 a cikin tsari. . Idan kuna tafiya daga siyan abincin rana a kowace rana zuwa fara cin abinci, kuna iya adana wani wuri a cikin ƙwallon $ 1,400 a shekara akan abincin rana kawai. Kyawawan hauka, dama?!

Ko da ba ku canza zuwa shirya abinci *duk* na abincinku ba, har yanzu yana iya yin babban bambanci cikin hikimar kasafin kuɗi. Koren ya ce: "A cikin New York City, na adana $ 250 a wata ta hanyar cin karin kumallo, abincin rana, da abincin dare a gida kashi 75 na lokacin," in ji Koren. "Ya taimake ni in ji daɗin ƙwarewar cin abinci da yawa, kuma na sami zaɓi game da ingantattun gidajen abinci da zan je." (Mai Dangantaka: Me yasa Fara Abincin Abincin Abincin Abincin Abincin Lafiya Zai Iya Canza Abincin ku na Tsakar rana)

A'a, ba dole ba ne ku ci abinci iri ɗaya don abincin rana kowace rana.

Majoraya daga cikin mahimman abubuwan jin zafi lokacin cin abinci prepping lunch shine cewa mutane galibi basa son cin abinci iri ɗaya. daidai. abu. kowace rana ta mako. Sha'awar iri-iri shine ɓangare na dalilin da yasa mutane da yawa suka zaɓi siyan abincin rana. Ga babban labari: Ba dole ba ne ku ci abinci iri ɗaya duk mako idan kuna shirin abincin rana.

"A gaskiya, ba na ba da shawarar wani ya ci abinci guda biyar iri ɗaya a jere ba," in ji Koren. Bayan haka, abin yana samun m, da sauri. "Na kasance ina amfani da tsarin da nake shirya aƙalla girke-girke biyu a ranar Lahadi don abincin rana don haka ina da nau'ikan iri, kuma zan iya kunna su da kashe su," in ji ta.

Idan hakan yana da wahala sosai, akwai wata dabarar da za ta iya jan hankali: "Idan kun kasance novice mai dafa abinci kuma girke-girke biyu a rana ɗaya yana kama da yawa, zaku iya gwada yin prep ɗin buffet," in ji Koren.

Wannan shine lokacin da kuka dafa kayan abinci ba tare da girke-girke ba kuma ku gina abinci yayin da kuke tafiya. Don haka, alal misali, zaku iya gasa broccoli, alayyahu alayyahu, gasa burodi, da dafa babban ƙamshin quinoa. Koren ya kara da cewa "Sannan kowace rana na iya bambanta ba tare da dahuwa da karin abinci ba." (Wannan ƙalubalen shirye-shiryen abinci na kwanaki 30 don masu farawa zai taimaka muku sake amfani da ragowar ku kuma.)

Wani batun gama gari tare da fara cin abinci shi ne cewa yana da wuya a yi amfani da duk wani kunshin wasu abinci (kamar fam ɗin ƙirjin kaji) tare da girki ɗaya kawai. Wannan shine dalilin da yasa Koren ya haɗa girke -girke guda biyu a mako don abincin rana wanda ya ɗanɗana daban amma ya raba wasu abubuwan. Ba wai kawai wannan ke adana kuɗi ba, har ma yana rage ɓarna.

"Idan ka sayi kayan abinci don cin abinci ɗaya, za ku sami ragowar abincin da ko dai ana amfani da shi a wani abincin (wanda ke ɗaukar lokaci mai yawa) ko kuma ya ɓace a cikin firiji," in ji ta. "Girke -girke na mutane suna amfani da zucchini gaba ɗaya, barkono mai kararrawa duka, ko fam ɗaya na turkey ƙasa don haka babu abin da ya rage ku san abin da za ku yi da shi ko jefa. Lokacin da kuka ɓata abinci, kuna ɓata kuɗi ma, don haka shirya abinci yana taimaka muku guji hakan. "

Abincin Abinci Biyu don Gwadawa

Tabbatar cewa kuna shirye don ba da shi? Ga duk abin da kuke buƙatar sani. (Kuna son ƙarin dabaru? Ku ɗanɗana waɗannan dabarun dafa abinci waɗanda ba kaji da shinkafa ba ne.)

Kasafi: $25, ban da kayan yaji, wanda ke aiki zuwa $4.16 kowace abinci don abinci 6, 3 na kowane girke-girke. (Koren ya sayi waɗannan kayan abinci a Colorado, don haka farashin a yankin ku na iya bambanta kaɗan.)

Lokacin sadaukarwa: Minti 60 zuwa 90, ya danganta da ƙwarewar dafa abinci

Jerin kayan miya

• 1 14-oz (396g) fakitin tofu mai ƙarfi
• 1 12-oz (340g) kunshin spaghetti (zai fi dacewa protein taliya kamar Banza)
• 3 sandunan seleri
• 3 sandunan karas
• 1 albasa albasa
• veggie broth (ko ruwa)
• tafarnuwa
• soya miya
• 16 oz (453g) turkey ƙasa
• 1 gungu na Kale
• man ka zabi
• kantin-sayi ko na gida pesto (Koren yana son Trader Joe's)
• grated cuku na zabi (Parmesan, Pecorino Romano, Feta, da sauransu)
• ja miya da kuka zaɓa
• bushe thyme
• busasshen faski
• cumin foda
• foda albasa
• kayenne
• gishiri
• barkono
• ja barkono flakes

Girke-girke #1: Turkiyya Meatballs

Sinadaran

• 6 oz (170g) taliya marar yalwa (amfani da rabin akwatin 12-oz)
• 16 oz (453g) turkey ƙasa
• 1/2 albasa rawaya, yankakken
• 3 tafarnuwa albasa, minced da kuma raba
• gishiri da barkono dandana
• 1 teaspoon cumin
• 2 teaspoons thyme
• 1 teaspoon albasa foda
• 1/2 teaspoon barkono cayenne
• Man cokali 2 na zaɓin ku
• 6 kofuna na Kale, yankakken
• 6 siyayyar kantin sayar da tablespoons ko pesto na gida
• Zabin: cuku na zabi don ado
• ZABI: jan miya da kuka zaɓa don ƙwallon nama

Hanyoyi

1. Shirya taliya bisa ga kunshin. Ajiye 1/2 kofin ruwan taliya.
2. Shirya ƙwallon naman ta ƙara turkey, albasa, 1/2 na tafarnuwa da duk kayan yaji a cikin kwano. Haɗa da kyau kuma ƙirƙirar kwallaye 9 da hannuwanku.
3. Ƙara man fetur a cikin kwanon rufi a kan matsakaicin zafi. Bayan minti 2, ƙara naman naman turkey. A bar su su dafa kamar minti 5 kafin a jujjuya su. Maimaita wannan matakin har sai sun dahu (kimanin mintuna 15) sannan a cire su daga kaskon a ajiye a gefe.
4. Ƙara man kadan kadan, da Kale, da sauran tafarnuwa a cikin kwanon rufi. Sauté na kimanin minti 5, har sai Kale ya yi laushi.
5. Don haɗawa: Jefa taliya tare da pesto da ruwan taliya da aka tanada sannan a raba cikin kwantena. Ƙara Kale, naman naman turkey, da kayan ado (idan ana amfani da su). Wannan abincin yana da daɗi kuma yana sake yin zafi a cikin microwave ko akan murhu.

(Masu Alaka: Tunani 20 da Kafi Sanin Kasancewa Lokacin Shirye Abinci)

Girke-girke #2: Vegan "Kaza" Miyan Noodle

Sinadaran

Don Tofu Marinade

• 1/4 kofin soya miya
• 2 tablespoons veggie broth
• Barkono ƙasa

Babban Sinadaran

• 1 14-oz (396g) kunshin kamfani mai tofu
• 6 oz spaghetti ko noodles
• 3 sandunan seleri, yankakken
• 3 sandunan karas, yankakken
• 1/2 rawaya albasa, yankakken
• 4 kofuna na veggie broth
• 2 kofin ruwa
• 2 tafarnuwa tafarnuwa
• 2 teaspoons thyme
• 2 teaspoons dried faski
• gishiri da barkono dandana
• ja barkono flakes

Hanyoyi

1. A cikin kwano, hada soya miya, veggie broth, da barkono ƙasa. Yi zafi tanda zuwa 400 ° F.
2. Zuba tofu, yanke shi cikin cubes, kuma ƙara guda a cikin kwano tare da marinade. Tashi a hankali don rufe guntun kuma ajiye a gefe.
3. Shirya miya ta ƙara mai da yankakken albasa zuwa babban tukunya akan zafi mai zafi. Dama da kyau kuma bayan 'yan mintoci kaɗan, ƙara sauran kayan lambu. Bari dafa don minti 5. Sa'an nan kuma ƙara broth da kayan yaji kuma kawo zuwa tafasa. Ƙara taliya (wanda ba a dafa ba) kuma dafa don minti 20. Ku ɗanɗani miya yayin dafa shi kuma daidaita kayan ƙanshi kamar yadda ake buƙata.
4. Yayin da miya ke dafa abinci: Shirya takardar burodi tare da feshin dafa abinci. Ƙara tofu a kan burodin burodi kuma yada sassan a ko'ina. Gasa na mintina 15. Juya juzu'in tofu rabi yana da zaɓi.
5. Lokacin da aka gama tofu (yakamata ya ɗan ɗanɗano a gefuna), ƙara shi zuwa miya. Kashe wuta kuma raba miya a cikin kwantena na dafa abinci guda uku. Wannan abincin yana da abokantaka da injin daskarewa kuma yana sake zafi mafi kyau a cikin microwave ko kan murhu.

Bita don