Social media is all over batch cooking at the moment. Especially when it comes to using it within a fitness regime or within fitness apps. Who hasn’t seen a vast array of colourful and fruitful batch cooking meals in their plenty? Batch cooking isn’t just for bodybuilders’ meal prepping; oh no, it’s for everyone wanting to live a healthier life and getting the most out of their food and time.
By failing to prepare, you are preparing to fail…
Fancy upping the efficiency of your eating regime to make the most of your training?
Unfortunately, it isn’t a case of slicing a pizza up and popping the slices into different tupperware boxes. The aim of batch cooking is to make your life simpler in terms of eating for success.
In this post, we are going to show you exactly how to batch cook, why to do it and the best ways to do it.
Are you ready?
The components of meal prep checklist
STEP 1: Batch cook the carbs
Usually with meal prep, you will start with the carbs. Low GI, slow-digesting carbs are the best choice and the basis of the meal. Basmati rice and sweet potato are both excellent choices and easy to batch cook and separate out into your tupperware boxes.
STEP 2: The Proteins
Whether you are a vegan, vegetarian or meat-eater the protein prep is the same. Ensure you are consuming around 20g of protein per meal to maintain lean muscle and run alongside your training regime. Your protein needs to come from lean sources such as tofu, beans, eggs, lean chicken, fish etc. Batch cook and separate into portions.
STEP 3: GO GREEN
Vegetables are the next one in line when it comes to batch cooking! Ensure you are choosing leafy green veg that’s full of iron, such as broccoli and spinach. Of course, feel free to add in any extra colour from vegetable sources, the more colour the better.
STEP 4: Healthy Fats
Never forget to add in those omega 3’s to your diet. Healthy fats are so important when it comes to a structured eating regime and they can add a little something extra to your meals, just be careful not to add too much. Can you cook your protein in a teaspoon of olive oil? Add some crushed almonds to your dinner?
Batch cooking recipe ideas
Below, we have designed some alternative super-simple batch cooking recipe ideas you may not have thought of, which will make 3 meals.
PESTO CHICKEN & POTATO
This one is super easy and depending on how many meals you want, alter the portion size. To make a healthy chicken dinner for 3 days.
Grill 3 chicken breasts and bake 2 and a half large sweet potatoes. Portion up into 3 containers and add in a handful of spinach into each one. Finish by coating the chicken in a teaspoon of pesto. Easy!
LOW CARB VEGAN BURGERS
Bake 6 portobello mushrooms. Place 1 vegan burger in between 2 and add some burger sauce and some salad of your choice. Batch cook some sweet potato fries (you can buy these frozen) and portion off into 3 containers.
Boil a pan full of wholewheat pasta. Drain and portion into 3 containers so you know how much you need. Add back to the pan and add in 3 tins of tuna steak and 4 teaspoons of full-fat mayo, half a tin of sweetcorn and some finely sliced cucumber. Serve back into the trays and enjoy a nice pasta for lunch or tea each day!
FOOD PREP SAFETY TIPS
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