Batch Cooking Basics

Batch cooking is a strategy that I use to help make the idea of “meal prepping” a bit easier to swallow. It is also a great way to get started if you do not want to meal prep or feel you do not have time to meal prep. This tool helps save you time, money and effort throughout the week. When you are focused on your career, it can make your schedule full, so this can be especially helpful for staying on track with your goals.

Why batch cooking works

Batch cooking helps you stay on track with the eating that you pre-planned, supporting you in staying consistent. This can help improve your health and the quality of your diet. When you have large portions of nutrient-dense food, you will help relieve the temptation to go get fast food or gas station snacks on busy days.

Get organized

An important first step is getting a plan put together. Start by finding recipes that align with your goals. For example, if you are focusing on high protein meals, that is a good starting point! The easiest way to start with that is by searching for “high protein meals”. Or “high protein (whatever your favorite dish is)”. Look for things that you think that you will eat, most importantly, and meals that are balanced, looking for protein, healthy fats, and complex carbohydrates. Once you have some meals picked out, it’s time to make your grocery list!

Batch cooking staples

1.      Proteins!

a.      Think chicken, lean beef, turkey, fish, tofu, etc.

                                         i.      If you need to make this even easier, you can buy this stuff pre-made 😉

2.      Grains!

a.      Look for rice, quinoa, or something similar.

                                         i.      This will be your base for a lot of meals

3.      Vegetables!

a.      Who doesn't love veggies!

4.      Legumes!

a.      I am partial to chickpeas, but beans and lentils are great choices, too!

5.      Sauces/Dressings!

a.      This can make or break your meal prep consumption, just pay attention to that nutrition label so you are not eating all your calories for the day in sauce! There are a lot of great, low- calorie options that will keep you satisfied throughout your week!

Storing and Reheating

If you feel like you may have made too much, freezing your batches, or part of them, can help extend the life of your food. This will help keep you from wasting the time, money and effort. The food you know you are going to get to, store in an airtight container, and I would keep each batch separate, like protein in one, rice in another, and so on.

Flexibility

My favorite benefit from batch cooking is the flexibility that it offers you. If you need a little variety (I know I get bored of the same meal every day), all you have to do is pair that chicken that you made on day one with some quinoa and veggies, and on day two, maybe throw it on top of a salad. Batch cooking keeps things convenient, nutritious, and goal oriented all week!