The Batch Prep Secret (how to cook for the week once, yet never repeat a meal)
STEP 1: BATCH PREP ONCE
VEGETABLES
roasted veggies: combination of carrots, potatoes, beets, squash, broccoli, cauliflower, asparagus, sweet potatoes, zucchini, cabbage, onions, etc cubed; drizzle with coconut or olive oil; sprinkle with salt, pepper, or herbs; roast on sheet pan at 400ºF until soft and golden
dice/cube veggies for quick omelettes or skillets throughout week, store in resealable bag(s)
cut veggies to eat raw with hummus or guacamole, store in container with water to keep crisp
WHOLE FOOD CARBS
whole grains - soak/cook several servings of rice, quinoa, or whole grain
beans/lentils - soak/cook beans or lentils (or use canned)
potatoes or sweet potatoes - bake whole (just poke a few holes in the skin with a fork) or cube and roast on a sheet pan
PROTEIN
roast whole chicken or several pieces of chicken (inside to 165ºF)
brown ground beef/chicken/turkey with chopped celery and onions, salt & pepper (brown in kettle with lid to keep it from drying out, you can drain at the end if preferred)
make meat patties with ground beef/chicken/turkey and herb/spices, and salt/pepper (freeze and pop out to cook individually)
prep chicken or egg salad
make meatloaf or meatballs - mix ground meat with egg (or ground flax), oatmeal or grated veggies, herbs/spices, salt/pepper and bake (this is a great way to stretch your meat and your grocery budget)
MISCELLANEOUS
guacamole
hummus
overnight oats
chia pudding
energy balls
chocolate avocado pudding
cold salad
homemade broth or sauerkraut
STEP 2: BUILD EACH MEAL WITH BATCH PREPPED FOOD
Every weekend, prep one or two items from each of the following categories above. Then throughout the week, you can build meals with these components and a few additional ingredients. This means less work without boring leftovers!
SOUP
veggie + protein + carb + celery + onion + herbs + broth
SALAD
veggie + protein + carb + greens + seeds + vinaigrette
WRAP
veggie + protein + tortilla + greens + olives + sauce
BOWL
veggie + protein + carb + fresh veggies + avocado + vinaigrette
BURRITO BOWL
protein + carb + beans + taco spice + salsa
SKILLET
veggie + protein + carb + oil + fresh herbs
BREAKFAST SKILLET
veggie + carb + eggs + avocado + salsa
CURRY
veggie + protein + oil + curry spices + rice
TACOS
protein + taco shell + spices + greens + salsa
CASSEROLE
protein + carb + broth + fresh herbs + spices
OMELETTE
veggie + eggs + cheese
SANDWICH
veggie + protein + bread + greens + sauce
Are you a health educator that wants to use this content with your clients? Customize the handout template in less time than it would take to even think about hiring a graphic designer.
