Cook Once, Eat All Week

Batch cooking means preparing large quantities of food at once to eat throughout the week. It's different from meal prep—instead of complete meals, you're cooking components that combine in various ways.

Why Batch Cook?

• Time savings: One cooking session vs. cooking every night
• Cost savings: Buy in bulk, less takeout temptation
• Less stress: Decisions are made in advance
• Less waste: Use ingredients strategically
• Healthier eating: Nutritious food is ready when you are

The Batch Cooking Strategy

Step 1: Choose Your Proteins (2-3)

Cook large quantities of:

• Roasted or grilled chicken (whole or pieces)
• Ground meat (seasoned simply)
• Pulled pork or brisket
• Baked tofu or tempeh
• Hard-boiled eggs

Step 2: Prepare Grains/Starches (2-3)

• Large pot of rice (white, brown, or both)
• Roasted potatoes or sweet potatoes
• Cooked quinoa or farro
• Cooked pasta (slightly underdone for reheating)

Step 3: Prep Vegetables

• Roasted sheet pan vegetables
• Raw vegetables, washed and chopped for snacking/salads
• Sautéed greens
• Prepped salad components

Step 4: Make Sauces and Dressings

• Vinaigrettes for salads
• Marinara or other pasta sauces
• Asian-style sauces (teriyaki, peanut)
• Tahini or yogurt-based dressings

Combining Throughout the Week

Monday: Chicken + rice + roasted vegetables + teriyaki sauce = rice bowl

Tuesday: Ground meat + salsa + cheese + tortillas = tacos

Wednesday: Chicken + greens + vegetables + vinaigrette = salad

Thursday: Ground meat + pasta + marinara = spaghetti

Friday: Eggs + roasted potatoes + vegetables = hash

Batch Cooking Day Schedule

Before you start:

• Review what you're making
• Gather all ingredients
• Clear and clean kitchen
• Pull out all needed equipment

Order of operations:

1. Start anything slow-cooking (whole chicken, pulled pork, beans)
2. Get grains cooking (rice, quinoa)
3. Prep vegetables while those cook
4. Roast sheet pan items
5. Cook quick proteins (ground meat, eggs)
6. Make sauces while things cool
7. Portion and store

Storage Tips

• Use glass containers for easy reheating
• Label everything with contents and date
• Store sauces separately to prevent sogginess
• Freeze anything you won't use in 4-5 days
• Keep grains and proteins separate until serving

Making It Sustainable

• Start with just one or two items
• Find your rhythm before scaling up
• Involve family members
• Listen to podcasts or music while cooking
• Adjust based on what actually gets eaten

Start small — one or two items — then expand once you find the rhythm.