By Sarah Lohm, nutrition intern

Let’s be real, cooking a fresh, homemade meal EVERY night is just not realistic. Between work, school, social life, (and everything in between), even as someone who loves to cook – it is almost impossible to whip up something new each day. Not to mention, groceries are expensive! As a college student, I’ve spent the last few years mastering what it means to utilize the food I already have on hand. This not only saves me time in the kitchen, grocery store, and my wallet – but I have my roommates fooled that I’m a retired Michelin Star chef. With a little help from my leftover transformation guide, you too can feel like a star in the kitchen.  

The Power of Leftovers

Repurposing leftovers isn’t just about reheating last night’s meal – it’s about giving life to food that otherwise might go to waste. Here are a few reasons why I LOVE the art of leftovers.

1. Save Money on Groceries. Stretch your grocery budget by using what you already have instead of buying new ingredients for every meal. Plus, it’ll help to prevent dollars spent on takeout. For example, does your recipe call for cannellini beans, but you don’t have them on hand? Swap those beans with that can of chickpeas has been hanging out in your pantry a little too long. I like to think of recipes as a general guide – allow yourself the freedom to swap within categories to make your life easier.
2. Cut Down on Cooking Time. By incorporating leftovers into new dishes, you’ll spend less time preparing meals, making weeknight meals easier than ever! One way to make leftovers into new dishes is by altering the flavor profile. For instance, I tend to keep my components for recipes separate (when I am able to). Last night, instead of combining my leftover spaghetti squash, sauce, and ground turkey – I stored them in different containers. This way, I’ll be able to switch up the toppings I pair with my spaghetti squash this week – ensuring I don’t experience “leftover fatigue” that I may otherwise get!   When I go to reheat my dish tomorrow, I will be using a different sauce and topping to change the taste and texture of the meal.
3. Increase Variety Throughout Your Week. While Sunday’s dinner might have been delicious, by Wednesday, you might be dreading what you prepped. Embracing leftovers keeps meals exciting with minimal effort. Try adding ingredients to what’s left of your meals. I like to add a can of beans, some fresh vegetables, and depending on the initial meal – new herbs and spices. This will completely transform the meal you once knew, and keep you from avoiding your leftovers.
4. Reduce Environmental Waste. Food waste is a huge issue globally, and repurposing leftovers helps to minimize the amount of food that ends up in landfills. Really take time to start to notice what you are throwing out on a weekly basis. It can be very eye opening when we pay attention to it.
5. Break the “Leftovers Are Boring” Myth. When done right, leftovers can be even more flavorful than the original dish. In fact, I tend to like my leftover creations more! Remember, there’s no “right” or “wrong”. Try experimenting with different flavors and preparation techniques – you will start to find what YOU love! 

Reinvent Your Meals: Our Favorite Transformations

Think of leftovers as building blocks rather than finished products. With a few tweaks, you can transform them into something entirely different. Especially if you’re on a wellness journey, keeping meals fun and exciting is key to long-term sustainability! Here are some of my favorite ways to transform leftovers.

1. Greens, Please! – Add protein-packed leftovers to the bed of the greens you have on hand for a quick yet satisfying salad. For example, if last night’s dinner was BBQ chicken sliders, try tossing the leftover chicken onto some mixed greens with beans, corn, and tomatoes for lunch. This simple switch will feel like a whole new meal! 
2. Wrap It Up! – Use tortillas, pitas, or sandwich bread to turn leftovers into wraps, paninis, or sandwiches. Let’s say you have some leftover meatballs in the fridge from spaghetti night. Don’t feel like you have to continue eating those in that shape! Deconstruct the meatballs into a crumble, add a sauce you have on hand – like pesto – to compliment your original flavor profile in a new way! A Step Further – If you have romaine lettuce hearts hanging out in the fridge, load your leftover mix into the “shells” for the ultimate leftover-lettuce wrap!
3. Rice & Grain Bowls – Leftover meats and vegetables pair perfectly with rice, quinoa, or farro. If last-night’s grill out doesn’t sound exciting enough for lunch this afternoon, don’t worry! Allow that chicken, beef, etc. to shine in a new light. Add that meat to a bed of rice with some vegetables on hand and top with a dressing of your choice for an easy, exciting leftover meal.
4. Quesadillas & Tacos – Stuff tortillas with cheese and spices for a flavorful, easy-to-make meal. My FAVORITE way to save time in the kitchen is to transform last night’s dinner into a taco. I find that the flavors associated with tacos overpower previous seasonings well, which is why I often find myself opting for a mexican-inspired lunch a few times per week. Add whatever protein you have on hand to a pan with some taco seasoning, salsa, and veggies. Heat, and add to a tortilla for a quick, delicious lunch or dinner! 
5. Casseroles & Quiches – One of the easiest ways to transform meals – turn into a casserole or a quiche! These make for the perfect way to incorporate last night dinners with forgotten ingredients lingering in your fridge or pantry. Simply add whatever veggies and protein you have on hand into a bowl with some eggs, fresh seasonings (like salt, pepper, and paprika), and bake into a nutrient-packed quiche! A Step Further – Consider adding pantry or freezer items like canned beans or frozen veggies to spice up your leftovers and clear out what has been hiding in your cupboards!
6. Soups and Stews – Leftover grains, proteins, and veggies can be easily turned into a comforting soup with just a bit of broth. I find leftover chicken makes the perfect segway into a simple chicken noodle soup for the week, as I almost always have chicken broth and noodles on hand! If you prefer a creamier soup, consider adding some milk. Suddenly, you’ve got a comfort meal at your fingertips!
7. Pasta Salads – As a college student, this is a go-to for me! I find this to be an incredibly easy way to “accidentally” meal-prep for my week! I tend to cook a sheet-pan dish on Sunday nights. Come Monday, I magically “prepped” my ingredients for my pasta salad. Add a simple dressing (such as olive oil, lemon juice, and fresh herbs on hand) and you’ve got the perfect, refreshing lunch! 
8. Snack Plates – Simple yet effective, pairing leftovers crackers, nuts, and fresh veggies makes for a no-cook, balanced snack! This is perfect for my end-of-the-week lunches. Towards the end of the week, snack plates suit my lifestyle well, as I am usually on the tail-end of my fresh food that I bought earlier in the week. Snack plates allow me to “clear out” what’s left, and keep me from ordering out!

Recipe Spotlight: One Pan Mexican Skillet & More

One of my favorite ways to repurpose meals is with one-pan dishes—they’re easy, versatile, and packed with flavor. Take our One-Pan Mexican Skillet, for example. It’s loaded with protein and veggies, making it the perfect base for multiple meal ideas. Here’s how we love to reinvent it:

• Stuffed Zucchini Boats – Hollow out zucchini, fill them with your skillet mixture, top with cheese, and bake until tender!
• Taco Night Revival – Use it as a filling for tacos, burritos, or enchiladas! 
• Breakfast Scramble – Mix into scrambled eggs with a sprinkle of cheese to boost your mornings.
• Sweet Potato Bowls – Have extra potatoes on hand? Scoop the skillet mixture into baked sweet potatoes for a hearty meal.
• Let’s Snack – Build a satisfying snack plate to curb cravings with wholesome, nutrient-packed components. Pair the mixture with a side of crackers, sweet bell peppers, cucumbers, or carrot chips for a balanced snack or lunch. 

Take Charge of Your Plate

Repurposing leftovers isn’t just about convenience—it’s an opportunity to get creative, reduce waste, and truly connect with your food. Prioritizing health and wellness means fostering a deeper connection with yourself, and that doesn’t exclude the kitchen! By embracing simple cooking habits that align with your tastes and lifestyle, you’ll find more joy and fulfillment in the process. So, the next time you spot extra food in the fridge, challenge yourself to transform it into something new. Your wallet, schedule, and taste buds will thank you!

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