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5 zero-waste meal prep ideas to cut UK food waste

Reduce UK food waste with 5 zero-waste meal prep ideas to cut £700+ of annual waste.

Did you know that the average UK household throws away £700 worth of food each year? That's like buying a new smartphone every year and then throwing it away! But what if we told you that with a bit of planning and some simple meal prep, you could significantly reduce your food waste and save money? Here are five zero-waste meal prep ideas to help you cut down on food waste and simplify your weekly planning.

1. Plan Your Meals Around Leftovers

One of the easiest ways to reduce food waste is to plan your meals around leftovers. This not only saves you time but also ensures that you're using up all the food you've bought.

Step-by-step:

1. Start with a list of your favourite meals that can be easily repurposed. For example, roast chicken can be used for sandwiches, salads, or curries.
2. Plan your meals for the week around these dishes. For instance, if you're having roast chicken on Sunday, plan to have chicken sandwiches for lunch on Monday and chicken curry for dinner on Tuesday.
3. Make a shopping list based on your meal plan. This will help you buy only what you need and avoid impulse purchases.
4. Cook in batches to save time and ensure you have enough leftovers for your planned meals.

Tip: Don't forget to include snacks and breakfast in your meal plan. Leftovers can be used for these too!

Worked example:

Let's say you plan to have spaghetti bolognese on Monday. You can use the leftover bolognese sauce for lasagne on Tuesday and bolognese pasta bake on Wednesday. This way, you're using up all the ingredients and reducing waste.

2. Use Up Odds and Ends

We've all been there - you open your fridge and find a few bits of this and that, but nothing that seems to go together. Instead of letting these odds and ends go to waste, use them up in a single dish.

Step-by-step:

1. Take stock of your fridge and cupboards at the end of the week. Look for ingredients that are nearing their use-by dates or that you have in small amounts.
2. Plan a 'clean-out' meal for the weekend. This could be a stir-fry, soup, or frittata - dishes that can accommodate a variety of ingredients.
3. Cook your clean-out meal and enjoy a waste-free dinner!

Tip: Don't forget to check your freezer too. You might find some forgotten ingredients that can be used up in your clean-out meal.

Worked example:

Let's say you have half a bag of frozen peas, a few slices of ham, some wilted spinach, and a couple of eggs. You could make a pea and ham frittata with spinach, using up all these ingredients and reducing waste.

3. Make Your Own Stock

Instead of buying stock cubes or cartons, make your own using vegetable scraps. This not only reduces waste but also saves you money.

Step-by-step:

1. Save your vegetable scraps in a freezer bag or container. This could include onion skins, carrot tops, celery ends, and other vegetable trimmings.
2. When your container is full, make a batch of vegetable stock. Simply simmer the scraps in water for about an hour, then strain and cool.
3. Use your homemade stock in soups, stews, and sauces. You can also freeze it in ice cube trays for easy portioning.

Tip: You can also make chicken or beef stock using bones and trimmings. Just make sure to follow food safety guidelines for storage and reheating.

Worked example:

Let's say you've saved a bag of vegetable scraps. You could make a batch of vegetable stock, which would yield about 1 litre (2 pints). This could be used in a soup recipe that calls for 600ml (1 pint) of stock, with the rest frozen for later use.

4. Prep Ingredients in Advance

Prepping ingredients in advance can save you time during the week and help you use up ingredients before they go bad.

Step-by-step:

1. Choose a day to do your ingredient prep. This could be a Sunday afternoon or a quiet evening during the week.
2. Wash, chop, and portion out ingredients for the week's meals. This could include vegetables for stir-fries, fruit for smoothies, or grains for salads.
3. Store your prepped ingredients in the fridge or freezer, depending on how quickly you'll use them.

Tip: Don't forget to label and date your prepped ingredients. This will help you keep track of what you have and when it needs to be used.

Worked example:

Let's say you plan to have stir-fries for dinner during the week. You could prep your vegetables on Sunday, washing, chopping, and portioning them out for each meal. This would save you time during the week and help you use up your vegetables before they go bad.

5. Use Up Stale Bread

Instead of throwing away stale bread, use it up in a variety of dishes. This not only reduces waste but also saves you money.

Step-by-step:

1. Check your bread at the end of the week. If it's starting to go stale, plan to use it up in a dish.
2. Choose a recipe that uses stale bread. This could be bread pudding, croutons, or breadcrumbs.
3. Make your dish and enjoy a waste-free meal!

Tip: You can also freeze bread to extend its shelf life. Just make sure to thaw it completely before using.

Worked example:

Let's say you have a loaf of bread that's starting to go stale. You could make a bread pudding, using up the entire loaf and reducing waste.

Summary

Reducing food waste doesn't have to be complicated. With a bit of planning and some simple meal prep, you can significantly cut down on waste and save money. Remember to plan your meals around leftovers, use up odds and ends, make your own stock, prep ingredients in advance, and use up stale bread. By following these tips, you'll be well on your way to a zero-waste kitchen.

So, what are you waiting for? Start planning your zero-waste meals today and make a difference in your kitchen and the environment. Happy cooking!