Planning dinner can be a challenge – especially this time of year with school and activities starting up again. That’s why I started compiling meal frameworks – they’re perfect for busy evenings or days when you didn’t have time to prepare ahead of time. What I love most about frameworks (instead of recipes) is that there’s much more room for flexibility. It’s easy to swap things out for what you have on hand and your family’s preferences.
Why Meal Frameworks Matter
Meal frameworks are essentially blueprints that guide your cooking process. They allow you to mix and match ingredients based on what you have on hand, making it easier to prepare meals quickly. These frameworks reduce decision fatigue and help streamline grocery shopping, ultimately saving time and stress.
Alright, so let’s dive into 8 quick and easy meal frameworks!
One-Pot Pasta
– Base Ingredients: Pasta, olive oil, garlic, onion, broth (vegetable or chicken).
– Add-Ins: Vegetables (like spinach, tomatoes, bell peppers), protein (chicken, sausage, beans), and cheese (Parmesan, mozzarella).
– Instructions:
1. Sauté garlic and onion in olive oil until fragrant.
2. Add in your choice of protein and cook until done.
3. Pour in broth, add pasta, and bring to a boil.
4. Add vegetables and cook until pasta is al dente and vegetables are tender.
5. Stir in cheese, season with salt and pepper, and serve.
Sheet Pan Dinners
– Base Ingredients: Protein (chicken breasts, salmon fillets, tofu), vegetables (broccoli, sweet potatoes, bell peppers).
– Add-Ins: Spices and herbs (like garlic powder, paprika, thyme), olive oil.
– Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place protein and vegetables on a sheet pan.
3. Drizzle with olive oil and sprinkle with spices and herbs.
4. Bake for 20-25 minutes until the protein is cooked through and vegetables are roasted.
5. Serve with a side of rice or quinoa if desired.
Stir-Fry
– Base Ingredients: Protein (chicken, beef, shrimp), mixed vegetables (carrots, snap peas, bell peppers, broccoli), soy sauce or teriyaki sauce.
– Add-Ins: Rice or noodles, garlic, ginger, sesame oil, chili flakes.
– Instructions:
1. Heat sesame oil in a large pan or wok.
2. Add garlic and ginger, sauté until fragrant.
3. Add protein and cook until almost done.
4. Toss in vegetables and stir-fry until tender.
5. Add soy sauce or teriyaki sauce, mix well, and cook for another minute.
6. Serve over rice or noodles.
Taco Night
– Base Ingredients: Tortillas or taco shells, protein (ground beef, chicken, black beans).
– Add-Ins: Toppings like shredded lettuce, diced tomatoes, cheese, avocado, salsa, sour cream.
– Instructions:
1. Cook protein with taco seasoning until fully cooked.
2. Warm tortillas or taco shells.
3. Set up a toppings bar with all the add-ins.
4. Let everyone assemble their own tacos.
Quesadilla or Wraps
– Base Ingredients: Tortillas, cheese, protein (shredded chicken, black beans, sliced deli meat).
– Add-Ins: Vegetables (bell peppers, onions, spinach), salsa, avocado.
– Instructions:
1. Place a tortilla in a skillet over medium heat.
2. Sprinkle cheese on one half, add protein and vegetables.
3. Fold tortilla over and cook until golden brown and cheese is melted.
4. Serve with salsa or guacamole.
Egg-Based Meals
– Base Ingredients: Eggs.
– Add-Ins: Vegetables (spinach, tomatoes, mushrooms), cheese, leftover meats (ham, sausage).
– Instructions:
1. For an omelette or scramble: Beat eggs and pour into a heated skillet. Add vegetables, cheese, and meats. Cook until eggs are set.
2. For a frittata: Mix eggs with your add-ins, pour into an oven-safe skillet, and bake at 375°F (190°C) for 20-25 minutes until set.
Soup and Salad
– Base Ingredients: Pre-made or canned soup, mixed greens.
– Add-Ins: Fresh vegetables, nuts, cheese, croutons, grilled chicken.
– Instructions:
1. Heat soup according to package instructions.
2. While soup is heating, toss mixed greens with vegetables, nuts, cheese, and dressing.
3. Serve soup alongside salad for a light yet satisfying meal.
Loaded Baked Potatoes
– Base Ingredients: Large russet potatoes, olive oil, salt, pepper.
– Add-Ins: Choose from a variety of toppings such as:
– Proteins: Shredded chicken, ground beef, bacon bits, chili, black beans.
– Vegetables: Steamed broccoli, sautéed mushrooms, corn, diced tomatoes, avocado.
– Cheese: Cheddar, mozzarella, feta, or any cheese of choice.
– Condiments: Sour cream, butter, Greek yogurt, salsa, guacamole.
– Extras: Green onions, chives, jalapeños, crumbled tortilla chips.
- Instructions:
1. Bake the Potatoes:
– Preheat the oven to 425°F (220°C).
– Scrub the potatoes clean, pat them dry, and poke a few holes in each with a fork.
– Rub the potatoes with olive oil and season generously with salt and pepper.
– Place the potatoes directly on the oven rack and bake for 45-60 minutes, or until the skin is crisp and a fork can easily pierce the flesh.
2. Prepare Toppings:
– While the potatoes are baking, prepare your desired toppings. Cook proteins like shredded chicken or ground beef, steam or sauté vegetables, and grate any cheese.
– Arrange all the toppings in small bowls for easy assembly.
3. Assemble the Loaded Baked Potatoes:
– Once the potatoes are baked, let them cool slightly, then cut a slit down the middle of each potato and fluff the insides with a fork.
– Let everyone choose their toppings and load up their baked potatoes with their favorites.
– Serve warm, and enjoy!
Variations:
– Mexican-Style: Top with black beans, corn, salsa, avocado, shredded cheese, and a dollop of sour cream or guacamole.
– BBQ Chicken: Add shredded BBQ chicken, cheddar cheese, green onions, and a drizzle of extra BBQ sauce.
– Vegetarian: Load with steamed broccoli, sautéed mushrooms, spinach, tomatoes, feta cheese, and a sprinkle of herbs.
– Chili Cheese: Spoon on some warm chili, top with shredded cheese, and add diced onions and jalapeños for a spicy kick.
By incorporating these meal frameworks into your routine you’ll find it much easier to tackle dinnertime even on hectic days! Each framework provides flexibility allowing adaptations based on what’s available at home ensuring no two meals feel repetitive despite using similar methods regularly.
Remember consistency is key when implementing any new system so give yourself grace as adjustments become second nature over time!
Happy cooking!
