In recent years, batch cooking has become a perfect ally for those looking to save time, money and eat healthier. Its philosophy is simple: dedicate a few hours one day a week to cook and leave ready meals that you can enjoy throughout the week.
What is batch cooking?
The term comes from English and literally means “cooking in batches”. It involves preparing large quantities of different dishes or ingredients all at once, then combining them and having menus ready quickly.
This method not only saves time, but also helps to better plan the diet, reduce food waste and avoid resorting to unhealthy options due to lack of organization.
Benefits of batch cooking.
- Time saving: you cook for a few hours and gain many days off.
- Less stress: you avoid thinking every day “what do I eat today?”.
- Healthier meals: you reduce improvisation and the consumption of ultra-processed foods.
- Economic savings: you buy only what you need and make better use of the ingredients.
- Less waste: you use food before it spoils.
How to get started with batch cooking.
- Plan your weekly menu. Make a list of varied dishes with proteins, carbohydrates and vegetables.
- Make the purchase according to the menu. This way you avoid unnecessary expenses.
- Spend a few hours cooking. Usually the weekend is the best time.
- Store in airtight containers. Keep in the refrigerator what you will consume in a few days and freeze what needs more conservation.
- Combine and vary. Prepare basic ingredients that you can mix in different dishes: rice, legumes, roasted vegetables, chicken, fish, sauces, etc.
Ideas for batch cooking preparations.
- Proteins: grilled chicken breasts, baked salmon, boiled eggs, turkey meatballs.
- Carbohydrates: brown rice, pasta, quinoa, baked potatoes, sweet potato.
- Vegetables: steamed broccoli, grilled zucchini, roasted peppers, salads in jars.
- Legumes: stewed lentils, cooked chickpeas for hummus or salads.
- Extras: homemade sauces (pesto, hummus, vinaigrettes), vegetable creams, healthy snacks such as oatmeal cookies.
Tips for better food preservation.
- Allow the dishes to cool before storing.
- Use glass containers with airtight seals.
- Label containers with the date of preparation.
- Maintain a correct rotation: oldest first.
🥦 Weekly menu 1 – Classic and balanced.
Monday.
- Lunch: Grilled chicken with brown rice and steamed broccoli.
- Dinner: Pumpkin cream + French omelet.
Tuesday.
- Lunch: Baked salmon with baked potato and green salad.
- Dinner: Sautéed chickpeas with vegetables.
Wednesday.
- Lunch: Whole wheat pasta with homemade tomato sauce and turkey meatballs.
- Dinner: Quinoa salad, avocado and boiled egg.
Thursday.
- Lunch: Stewed lentils with vegetables.
- Dinner: Hummus with crudités + whole wheat bread.
Friday.
- Lunch: Chicken breast in strips with couscous and sautéed zucchini.
- Dinner: Carrot cream + whole wheat toast with avocado.
Saturday.
- Lunch: Rice with salmon and sautéed vegetables.
- Dinner: Homemade pizza with whole wheat base and vegetables.
Sunday.
- Lunch: Beef stew with potatoes and carrots.
- Dinner: Complete salad with chickpeas, tomato, cucumber and tuna.
🥗 Weekly menu 2 – Vegetarian.
Monday.
- Lunch: Quinoa with roasted vegetables and hummus.
- Dinner: Zucchini cream + whole wheat bread.
Tuesday.
- Lunch: Lentils stewed with sweet potato.
- Dinner: Chickpea salad with bell bell pepper and cucumber.
Wednesday.
- Lunch: Brown rice with sautéed tofu and broccoli.
- Dinner: Spinach omelet with salad.
Thursday.
- Meal: Whole wheat pasta with tomato sauce and textured soybeans.
- Dinner: Carrot cream with pumpkin seeds.
Friday.
- Lunch: Quinoa salad with avocado, corn and chickpeas.
- Dinner: Bowl of wok vegetables with rice.
Saturday.
- Lunch: Homemade veggie burger with baked potatoes.
- Dinner: Cream of assorted vegetables + whole wheat bread.
Sunday.
- Lunch: Chickpea curry with basmati rice.
- Dinner: Fresh salad with hard-boiled egg and fresh cheese.
🍣 Weekly menu 3 – Rich in protein (ideal if you train).
Monday.
- Lunch: Baked chicken with sweet potato and broccoli.
- Dinner: Tuna salad with chickpeas.
Tuesday.
- Lunch: Grilled salmon with quinoa and zucchini.
- Dinner: egg white omelet with spinach.
Wednesday.
- Meal: Stir-fried veal with brown rice and vegetables.
- Dinner: Pumpkin cream with hard-boiled egg.
Thursday
- Lunch: Chicken breast with whole wheat pasta and tomato salad.
- Dinner: Hummus with crudités + rye bread.
Friday.
- Lunch: Baked white fish with boiled potato and salad.
- Dinner: Cottage cheese with avocado and nuts + whole wheat toast.
Saturday.
- Lunch: Turkey burger with a complete salad.
- Dinner: Broccoli cream with flax seeds.
Sunday.
- Lunch: Chicken stew with vegetables and basmati rice.
- Dinner: Smoked salmon bowl with avocado and arugula.
Here is a list of basic batch cooking preparations that you can cook in a single day and then combine in a thousand ways during the week:
🥩 Protein (choose 2-3 according to your menu).
- Grilled or baked chicken breasts.
- Turkey/beef mince already sautéed (for tacos, pasta, rice).
- Baked or grilled salmon fillets.
- White fish loins (hake, cod).
- Boiled eggs (6-10, ready for salads or snacks).
- Marinated and sautéed tofu or tempeh.
- Cooked chickpeas and lentils (you can use well rinsed canning jars).
🍚 Carbohydrates.
- Brown or basmati rice (2-3 large portions).
- Cooked quinoa (ideal for cold salads).
- Whole wheat pasta cooked al dente (best kept with a drizzle of olive oil).
- Prepared couscous or bulgur.
- Baked sweet potato and potato (whole, to be cut as needed).
🥦 Vegetables.
- Steamed broccoli and cauliflower.
- Oven-roasted zucchini, eggplant and peppers.
- Cooked carrots and green beans.
- Washed spinach and kale ready to sauté or use raw in salads.
- Chopped tomato and cucumber (set aside for quick salads).
🥗 Extras and sauces.
- Homemade hummus (for spreading or to accompany vegetables).
- Homemade natural tomato sauce.
- Guacamole or mashed avocado (make a small amount, it lasts 1-2 days).
- Vinaigrettes in small jars (oil, lemon, mustard, honey, etc.).
- Natural yogurt (for breakfast, sauces or snacks).
🥣 Quick ideas with these bases.
- Rice + chicken + broccoli → complete dish in 3 min.
- Quinoa + chickpeas + roasted vegetables → cold salad ready.
- Omelet of egg whites + spinach + hummus → light dinner.
- Whole wheat pasta + tomato sauce + minced meat → quick and satiating dish.
- Salmon + sweet potato + fresh salad → balanced menu.
👉 With these bases prepared in 3-4 hours of cooking, you have solved all the main meals of the week.
Conclusion.
Batch cooking is not just a trend, it is a practical strategy to improve your diet and your weekly organization. With a few hours of dedication, you will have ready, varied and nutritious meals for the whole week, gaining free time and reducing the stress of daily cooking.
