Healthy/frugal/make-ahead meal plan help

I'm starting a new meal and exercise plan with my trainer and I'm feeling a little lost for food ideas. Basically I'll be carb cycling with low carb days at a max of 1300 cal and high carb days at a max of 1700 cal.

I don't have much time (or energy) to cook dinner so I'd rather make meals ahead or put food in the crock pot. I also have to make food my husband and son will enjoy as well (since it's easier when everyone eats the same thing).

The meals have to be healthy, low sodium, low sugar (ideally no added sugar), no artificial sugar, no diary and I prefer gluten-free or at least sprouted grain/brown rice instead of non-complex carbs. They can be relatively high in fat as long as it's not trans or too much saturated fat.

And we are on a tight budget as well so I love planning meals with food that can be bought in bulk (and I'd appreciate your frugal food tips as well!)

Any help would be appreciated especially if you have made successful meal plans like this. Thanks in advance!


  • kpeterson539
    kpeterson539 Posts: 220 Member
    It seems as if you may be interested in "freezer crockpot meals". It works well with buying in bulk while also assembling multiple meals at one time for an extended period of time. You can also mix-and-match as to meet your needs and those of your family.

    Here are couple of links that may interest you:

  • chelseafxx
    chelseafxx Posts: 251 Member
    edited May 2016
    Here's 2 of my favorite crock pot meals:

    2lbs extra lean ground beef or extra lean ground turkey
    1 chopped onion
    1 red pepper
    1 green pepper
    2 tbsp minced garlic
    1 can black beans (I get the no salt added kind)
    1 can kidney beans (same with the no salt added)
    2 14.5 oz cans diced tomatoes (low salt if they have it)
    3 tbsp chili powder
    1 tsp cumin
    salt and pepper to taste

    *cook first 5 ingredients on a skillet until meat is browned. (I use 2 skillets at a time because this is a huge portion of food. But if you're cooking for others as well you'll be able to finish it in one week so don't worry it won't go to waste. If you think it's too much just cut the recipe in half) Add that cooked mixture to crock pot. Add the remaining ingredients to the crock pot as well. Cook on high for 4 hours or low for 8 hours (I prefer low for 8 hours if you have the time)

    Beef Stew
    In a crock pot add stew meat (beef) about 1lb or a little more. I think I usually do 1.2 or 1.5 lbs. Again if that's too much, cut the recipe in half. Add 2 diced onions, 1 cup water, garlic powder and salt and pepper to taste.

    Keep in the crock pot on high for 6-8 hours
    After 8 hours, on the stovetop, add 2 cans diced tomatoes 3 cut up sweet potatoes, and your crockpot mixture to a very large pot. Turn to medium high heat. After 20 mins, add green beans and corn (however much you want) I add 4TBSP vegan butter to it as well but that's optional. Let simmer on medium for another 10 minutes or until the sweet potatoes are tender and voila!

    Feel free to add me or message me if you have any questions :) p.s. the chili is fairly low carb and the stew is a little higher carb because of the sweet potatoes
  • skinnymalinkyscot
    skinnymalinkyscot Posts: 174 Member
    tomato and mushroom omelettes with salad