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Batch Cooking Meal Plan & Procuring Listing


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As a busy mother, I typically really feel like I spend hours within the kitchen every day and that I end cleansing up from one meal simply in time to organize the subsequent.

I’ve realized that a bit cautious meal planning can drastically cut back the period of time I spend determining what to prepare dinner and purchase on the retailer. Plus, it’s saved lots of time within the kitchen!

Right here’s how I’ve began batch cooking on the weekends so I spend much less time on dinner through the week. Right here’s how you are able to do the identical.

What Is Batch Cooking?

The concept of batch cooking is so simple as the title suggests: it’s simply doing every week’s price of meal prep in a single go, in order that serving particular person meals doesn’t take as lengthy to organize.

I want to do an enormous batch of meal prep on Saturdays, when the children are fortunately enjoying within the again yard with associates and I’ve a number of hours to spare.

Along with saving time, I’ve discovered that batch cooking actually will increase the probabilities of sticking to a meal plan. You undoubtedly received’t wish to waste these wholesome meals you hung out getting ready!

Word: I didn’t embrace breakfast on this listing, since now we have a easy 4-day rotating breakfast meal plan that includes varied proteins and greens and I make these every day.

Batch Cooking Meal Plan Menu

Batch cooking takes a bit trial and error to get used to, however when you give a strive, you’ll love the time you save and the simplicity. Right here’s a pattern meal plan to get you began!

Day 1

Lunch: Rooster salad over lettuce with carrot sticks
Dinner: Shrimp stir-fry

Day 2

Lunch: Leftover stir fry wrapped in romaine leaves
Dinner: Sliced rooster breast served with sliced peppers, onions, and baked butternut squash, reheated on a greased cookie sheet. Serve with a salad.

Day 3

Lunch: Reheat leftover rooster from final evening, wrapped in romaine leaves and served with avocado and cilantro.
Dinner: Chili with bitter cream and cheese (each non-compulsory) with a facet salad

Day 4

Lunch: Leftover chili
Dinner: Eggplant pizza with a facet salad

Day 5

Lunch: Leftover eggplant pizza or rooster salad
Dinner: Fajita salad

Day 6

Lunch: Fajita tacos (utilizing leftover fajita meat) wrapped in romaine with avocado, salsa, cheese and bitter cream
Dinner: Reheated meatballs and salad

Day 7

Lunch: Tuna salad on spinach or carrot sticks.
Dinner: No matter is leftover!


While you’re in want of a fast snack, attain for one in every of these ready-to-eat nibblers:

  • Nuts
  • Deviled eggs
  • Sliced cucumber, celery sticks or carrot sticks with cream cheese or a wholesome hummus
  • Tuna salad
  • Fruit

This grocery retailer purchasing listing will provide you with a tough concept of what to purchase for every week. Modify as essential. It’s designed for 2 individuals, so simply double (or triple or quadruple) relying on household measurement.


  • 2 avocados
  • 2 heads romaine lettuce, kale, or different greens
  • 1 large bag spinach
  • Four giant candy peppers, any shade
  • 1-Three lb bag onions
  • Fruit, like berries or grapes
  • 2 zucchini or summer time squash
  • 1 bag carrot sticks
  • 2 cucumbers
  • 1 giant eggplant
  • 1 butternut squash
  • Cilantro


  • 2-Three dozen eggs
  • 1 lb butter
  • 1 container (Eight ouncesor larger) of full-fat, plain natural yogurt (both Greek or common)
  • 1 package deal cream cheese
  • 1 block of your favourite cheese (that is non-compulsory on every little thing, so simply get what you need)
  • Bitter cream (non-compulsory)

(If you happen to’re questioning the place I draw the road on dairy, see this post.)


Canned Meals:

  • 1 can (natural) diced tomatoes
  • 1 BIG (15 ouncesor larger) can of tomato sauce
  • 1 can salmon or 2 cans tuna
  • 1 jar of pasta sauce (verify substances, no added sugar or grains)
  • 1 jar salsa (verify substances)



  • 1 lb frozen shrimp (or contemporary, simply pre-cooked)
  • 1 package deal bacon (non-compulsory)
  • 2 lbs floor beef or turkey
  • 5 rooster breasts or boneless thighs (I get all meat I can’t get from native farms from ButcherBox)

Frozen Aisle:

  • 2 (1 lb) baggage frozen broccoli

Batch Cooking: Prep Day Directions

It would simplify your life tremendously (and make it simpler to stay to a wholesome consuming way of life) in the event you can pre-cook your loved ones meals in a single or two large batches. I attempt to prep every little thing on Saturday so it’s prepared for the week, however you are able to do easy ingredient prep first and save meal meeting for later.

Single-Step Prep:

  1. Cowl the rooster breasts in butter and spices and bake at 350 for 30 minutes. Dice two of them and slice three.
  2. Onerous boil 6-Eight eggs (per egg eater in household).
  3. Pre-cut zucchini, squash, onions, peppers, cucumbers, and different veggies. Retailer in separate containers or baggage.
  4. Reduce the butternut squash in half and discard the seeds. Cowl in 1-2 tablespoons of butter and spices. Bake open facet up on a cookie sheet at 325 levels till tender (often about 45 minutes). Retailer in foil for re-heating.
  5. Peel the eggplant and lower into ½ inch slices. Prepare dinner on a greased cookie sheet at 375 levels till nicely browned on each side.
  6. Make the salmon or tuna salad by mixing well-drained fish with ½ package deal of cream cheese and spices like dill. Retailer closed in fridge.

Meal Meeting:

  1. Shrimp Stir Fry. Warmth butter in a skillet and add 1 pre-cut onion and 1 pre-cut pepper, prepare dinner 2 minutes. Add pre-cut zucchini or squash and prepare dinner 2 minutes. Add 1 lb frozen broccoli, prepare dinner 2 minutes. Add frozen shrimp and prepare dinner till veggies are tender and shrimp is heated. Add desired spices (garlic, basil, salt, pepper, and many others). Proper earlier than consuming, add ½ package deal of cream cheese and stir till melted (non-compulsory). Here is the full recipe.
  2. Rooster Salad. Use a part of the cubed roasted rooster and mix following this recipe. Retailer in an hermetic container within the fridge.
  3. Chili. Mix 1 pound of the bottom meat with 1 can diced tomatoes, ½ can tomato sauce, 1 chopped onion, cumin, and different spices to style. Find the recipe here.
  4. Eggplant Pizza. High the cooked eggplant slices with a small quantity of tomato sauce, spices, cheese, chopped onions, peppers, or no matter different toppings you want. Retailer in foil to re-heat. That is additionally quick to make contemporary in the event you don’t wish to make it forward! So easy I don’t have a recipe for it!
  5. Meatballs. Roll up the meatballs utilizing 1 pound floor meat, Parmesan, garlic, basil, or no matter you like. You can even strive these Greek meatballs. Bake for about 30 minutes at 350, then coat in pasta sauce. Retailer lined within the fridge.
  6. Fajita Salad. This one you’ll be able to prep proper earlier than you eat! Warmth your remaining sliced rooster breast with remaining sliced onions and peppers in a greased skillet. Season with cumin and serve over greens with avocado, salsa, cheese, and bitter cream (non-compulsory). Save the recipe to use again and again here.
  7. Deviled Eggs. Rigorously slice the arduous boil eggs lengthwise and take away the yolks. Mash the yolks with ½ an avocado and season with mustard, dill, or different spices to style. Scoop the filling again into the eggs and high with bacon crumbles (non-compulsory). You can even comply with this easy deviled eggs recipe.

Word: The above meal plan is nice for any time of 12 months, however I like to recommend sticking to no matter is in season every time attainable. I speak about my seasonal meal plans in this podcast.

Tips on how to Customise Your Batch Cooking Meal Plan

The pattern meal plan menu above has labored nice for me, however you won’t be a fan of all of these choices. In that case, you’ll be able to all the time customise to create a meal plan you’re enthusiastic about! The extra you benefit from the meals you’re making, the extra seemingly you might be to stay to the plan.

Listed below are a number of different concepts for batch cooking for these busy weeknights:

  • Make use of your sluggish cooker or stress cooker. You possibly can set these up the evening earlier than, or have dinner prepared tremendous fast within the stress cooker. Attempt including this chuck roast or meatloaf to the rotation! You can even take a look at these freezer-friendly slow cooker recipes. (If you happen to haven’t tried an On the spot Pot but, it is best to!… I give my full review here.
  • Seize a bunch of candy potatoes. Roast them forward of time, after which you’ll be able to slice them for breakfast, stuff them with avocado, of even whip up this sweet potato casserole.
  • Seize a head of cauliflower. That is one other nice versatile veggie excellent for meal prepping. Pulse it into cauliflower rice, or roast it in spices forward of time.
  • Get basil and make pesto. It solely lasts a number of days within the fridge, but it surely makes an ideal accompaniment to no matter you’re cooking up. That is my basil pesto recipe and I additionally make pesto with cilantro. Bonus, as a pesto these herbs lasts for as much as two weeks with out going unhealthy, in contrast to contemporary herbs on their very own which solely keep contemporary a number of days within the produce drawer.
  • Make (and freeze) an enormous batch of pasta sauce. It’s nice for veggie pizzas. You can even expend some floor meat by making it right into a bolognese! Get my homemade pasta sauce recipe here.
  • Bought a hodgepodge of meals leftover? Make burrito bowls with cauliflower rice, meat, avocado, cilantro, or no matter you could have available.
  • Make grain-free paleo muffins! They’re nice to have available for breakfast, as a snack, dessert, and even as a facet dish. I make these grain-free apple cinnamon muffins usually as nicely.

Cookbooks That Assist

A very good cookbook is price its weight in gold. I take advantage of a mixture of the next for batch cooking:

  • The Wellness Mama Cookbook: These are my greatest 30 minute, 1 pan meals!
  • Cook Once, Eat All Week: I really like these recipes. It provides diversifications for grain free, gluten free, or dairy free diets and has purchasing lists and step-by-step prep lists that my husband or children can comply with. (Have children take the Kids Cook Real Food e-course first for knife expertise, and many others.) Tip: I often double the veggies referred to as for after I use this cookbook.
  • Real Plans: This app takes the place of my cookbooks most weeks, because it accommodates all of my recipes and different wholesome recipes from a number of the bloggers and cooks I really like most.

I’ve discovered batch cooking to save lots of me hours of time every week. If you happen to’re as busy as I’m (and even in the event you’re not however nonetheless wish to save time!), I undoubtedly advocate giving meal planning and bulk cooking a strive!

Additionally strive my batch cooking meal plan for vacation!

Have you ever ever tried batch cooking? Are you aware any time-saving cooking suggestions? Share beneath!

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