Backup meals are the safety net your meal plan is missing! Learn the two types every home cook should keep stocked and how to make sure you never run out.
Tell me if this sounds familiar:
You just walked through the door at 6:00 PM and you’re exhausted. And then you realize you forgot to thaw chicken for dinner, and everyone is starving.
So what do you do? Do you immediately turn around and head to the drive thru? Or do you pull out one of your emergency meals that you know you can throw in the oven?
This is what all of your planning has built for you. Having backup meals is like having a safety net in your meal planning! When something in your week goes wrong, you at least know you have a dinner you can quickly heat up.
What is a Backup Meal?
A backup meal isn’t part of your regular dinner rotation. It’s what you keep on hand in case of emergencies.
Events like:
- The dinner you’re cooking got burned/flopped in some way
- You have a surprise meeting pop up
- You realize you don’t have all the ingredients for the dinner you planned
Having a meal ready to heat up, or easily cook, is one less decision you have to make during an already-chaotic day.
Of course, you could always figure it out in the moment. But I know myself. And when I’m tired and hungry, the last thing my brain wants to do is think too hard about what to cook instead.
The Two Types of Backup Meals Every Home Cook Should Have on Hand
Just as a side note: I consider “backup meals” to be different than just having a well-stocked pantry.
Some of you are awesome and know exactly what you have and how to throw ingredients together for a meal.
But there are some people (like me) that like having a designated meal or set of ingredients written down and stashed somewhere. It keeps my brain calm!
Here are the two types of meals I always keep on hand:
The “Already made” backup meal
This falls into a few different categories:
- A frozen dinner like Stouffers lasagna
- A frozen pizza
- Frozen chicken nuggets
- A freezer meal you made in the past
- Leftovers that you intentionally froze for later
These require basically zero prep. Just throw it in your oven, or even slow cooker, and let it cook.
And don’t even feel guilty if you buy frozen meals from the store. It’s still food, and it’s still cheaper than going out to eat!
The “Simple ingredients” backup meal
These are ingredients you just cook and eat. I’m talking maybe 2-3 ingredients max.
These are the meals I regularly make:
- Pasta with jarred sauce
- Rice and canned beans
- Canned soup and sandwiches
They take a tiny bit more effort than the pre-made meals, because you still have to cook and assemble them.
But honestly, you’re getting a real meal on the table. It may be simple, but it’s filling!
How to Stock Your Backup Meals
I recommend keeping one of each backup meal in your house at all times. This will give you options!
Here’s a checklist of how to keep these meals stocked:
- Pick your two backup meals: One from each category
- Every time you use a backup meal, immediately replace it on your next grocery run
- Designate a spot for your backup meals: A shelf in the freezer, a spot in the pantry
- Keep them as emergency meals, not regular meals
When I use one of my backup meals, I immediately add it onto my grocery list. I use Trello to keep track of my meal planning, but you can use pen and paper. Whatever works for you.
The key thing here is to do this right away! Because if you’re like me and have an ADHD brain, you’ll immediately forget right after you eat.
How This Makes The No-Stress Dinner System Actually Work
Let’s zoom out a little. The first 6 steps handle all the normal nights, and step 7 handles the exceptions.
No matter how well-planned you are, life will throw you curveballs. Step 7 is the difference between a stressful dinner scramble and a calm, handled situation. Which one sounds better to you?
No system is complete without a safety net, and these backup meals are your safety net dinners when things don’t go according to plan!
Frequently Asked Questions About Backup Meals
How long can I keep a backup meal before it goes bad?
Most meals will stay fresh in the freezer for up to 3 months. It’s still safe to eat, but you risk it getting freezer burn.
If you’re reaching the 3-month mark and still haven’t eaten the freezer meal, go ahead and use it up for your next meal plan. Just remember to replace it!
As far as pantry items: Most of them are good for a year, so I don’t even worry about having to use it up. Chances are, I’ll have used and replaced those items 3 times before the year’s up.
What if I have a small freezer?
Plan carefully! You may not have space for a frozen pizza, but maybe a bag of chicken nuggets.
If you’re making a meal to freeze and you’re putting it in a freezer bag, don’t freeze it in a flat square. Instead, try to shape it into a cube.
I find that this fits better in my freezer. AND I can fit it better in my slow cooker when it’s time to make it!
What if I have picky eaters?
Having backup meals still works even if you have picky eaters! My daughter Allison is super selective; and while I always give her what we eat too (Even if she doesn’t eat it), I also like knowing I have SOMETHING she’ll eat.
This goes back to the chicken nuggets and frozen pizza. It’s okay if they’re not “healthy” or homemade; it just has to be something you can eat in a pinch.
Like I keep saying, all 7 steps come together to create a calm and trustworthy meal planning system. They all work together to cut down the planning time, give you meal ideas for the week, and give you a plan even when the schedule changes!
Remember to check out all the other posts in my No-Stress Dinner System to see how it all fits together.
Leave me a comment and tell me: What are your go-to backup meals? I’d love some new ideas!
Jaime is a Nutrition Coach through the ISSA and professional writer. She has 4 years experience coaching and 9 years experience in writing. She enjoys cooking easy meals, running, and learning more about food.
Jaime specializes in helping women with ADHD learn to meal plan and cook healthier meals without getting overwhelmed.