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Easy Meal Plans for Busy Families

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Non-Perishable Food Meal Plan [Use What You Have!]

by Stephanie

Non-Perishable Food Meal Plan [Use What You Have!]

Do you feel like you’re in the Twilight Zone? 

I sure do. 

Like you, I’ve been stuck in my house with my family for what seems like an eternity.

With this self-isolation comes challenges with making meals. 

I’m used to meal planning, but I also love the challenge of making something out of ‘nothing’.

Meals from the pantry, many times using non-perishable food, are some of my favourite meals to make because they’re a fun challenge. If you follow me on Instagram you can see some of the meals I’m cooking from my cupboards.

Now I get that some people don’t love this particular challenge.

If you’re like my husband, you might look in the cupboard and a semi-bare fridge and get a bit stressed out. What the heck are we supposed to eat right now anyway?

Well, I’ve got something that might help you!

This month I have a super cool meal plan that features meals using only non-perishable food.

It’s chock-full of ideas for breakfast, lunch, dinner, and snacks using only food you likely grabbed from the store on one of your last outings of ‘regular life’ a.k.a. BCV (Before Covid).

Here’s what’s included:

  • Simple recipes for breakfast, lunch, dinner, and two snacks for 7 days.
  • A full grocery list if you need it. Just go through the list to see what you have in your cupboards. If you don’t have something, look at the notes to see what can be substituted (or give me a shout and I’d be happy to help you).
  • A prep plan to help you make everything. This is especially helpful if you still have to work, homeschool and parent while isolated. Do as much as you can on the weekend!
  • Tips for shopping your cupboard

Here are the recipes that you’ll find in the meal plan:

  • Berry Baked Oatmeal
  • Pumpkin Pie Overnight Oats
  • Mexican Street Corn Soup
  • Peanut Butter Rice Krispies
  • Cinnamon Ginger Energy Balls
  • Slow Cooker Black Beans and Rice
  • Brown Rice Chips with Salsa
  • Spicy Coconut Lentil Soup
  • Sea Salt & Coconut Popcorn
  • Sweet & Crunchy Chickpeas

Get it today and start prepping and eating these awesome recipes next week!

All recipes are gluten-free and dairy-free

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 P.S.: A tip my clients find helpful is to print the recipe booklet to keep with their other recipe books for easy access!

P.P.S: Follow me on Instagram to get weekly tips and tricks!

One last thing: If you haven’t done so already, sign up for my newsletter, get a week’s worth of dinners that are 30 minutes or less!

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***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

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This week I got my first batch of green garlic in the veggie box!⁠
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Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
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It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
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The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
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Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
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Health Benefits of Garlic:⁠
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⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
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⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
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Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
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Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
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#recipe #springrecipes #simplerecipes
My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen
Keep Meals Simple Friends! I’ve said this befor Keep Meals Simple Friends!

I’ve said this before: keep your meals simple. 

Pick meals that take fewer than 20 minutes or less to cook so you’re not scrambling during the week to make dinner and keep the elaborate meals for the weekend.

Another idea is to choose a couple of veggies to roast on Sunday that you can use for various meals during the week. 

Roasted sweet potatoes are great with chicken thighs, but also taste fantastic in a frittata or taco. 

Cook once, eat twice (or three times).

Meal planning doesn’t have to be complicated. Keep it simple and nourishing and it get easier over time.

I’m accepting new clients at @onehealthservices! DM me if you’re looking for meal planning and prep help. 

#mealprephelp #mealplanhelp #springrefresh #
Mondays are our busy nights. I have tennis (so fun Mondays are our busy nights. I have tennis (so fun!) and my son has soccer. ⁠
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That's why I make sure to make Mondays an easier night for dinner. ⁠
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Enter salads and bowls!⁠
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Last Monday, I made a salad bowl with arugula, leftover rice, olives, tomatoes, chicken, and feta, and wowee it was yummers!⁠
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By prepping ingredients, the kids can take what they want and leave what they don't want (eh-hem, tomatoes) and we have a meal full of elements that will keep us satisfied and nourished.⁠
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Need meal prep and meal plan help?⁠
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I'm currently accepting new clients @onehealthservices! DM me or visit the link in my profile here @lealoucooks to chat about custom meal plans.⁠
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#mealprep #mealplanning #health #naturopath #virtualappointments #realfood #wholefood #foodmatters #holistichealth #culinarynutrition

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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