Batch cooking meal prep
Updated on Aug 3, 2025
Save time and eat well with our batch cooking meal prep plan. Ideal for busy schedules, this plan guides you through preparing meals in advance so you always have healthy, homemade options on hand.
Meal plan grocery list
Meats
Ground beef
Chicken thighs
Fish & seafood
Canned tuna
Dry goods
Brown rice
White rice
Lentils
Black beans
Oats
Flour tortillas
Cans & jars
Canned tomatoes
Tomato paste
Fresh grocery
Bell peppers
Onions
Garlic
Carrots
Broccoli
Spinach
Zucchini
Bananas
Apples
Potatoes
Frozen
Frozen peas
Corn
Dairy & eggs
Eggs
Cheese
Shredded cheese
Almond milk
Greek yogurt
Plant based
Peanut butter
Spices & sauces
Olive oil
Soy sauce
Meal plan overview
Streamline your week with the batch cooking meal prep plan. Prep once and eat well for days with easy-to-store, make-ahead meals.
Perfect for busy individuals or families, this plan reduces cooking time while keeping variety and nutrition in every bite.
Foods to eat
Versatile proteins: Prepare ground meat, chicken, and eggs in bulk for easy meals.
Sturdy grains: Cook rice, oats, and lentils in advance for quick assembly.
Freezer-friendly veggies: Use carrots, spinach, and broccoli that reheat well.
Multi-use sauces: Make tomato-based or yogurt-based sauces for flavor variety.
Portable snacks: Pack peanut butter, yogurt, and oat bars for on-the-go eating.
Staples: Stock olive oil, canned goods, and spices for batch-friendly prep.
✅Tip
Foods not to eat
Short-shelf foods: Avoid produce that spoils quickly or doesn’t reheat well.
Fried items: Skip greasy meals that don’t store properly.
Creamy sauces: Avoid dairy-heavy sauces that separate during reheating.
Soggy grains: Don’t batch cook pasta or couscous that won’t hold texture.
Highly perishable foods: Limit use of leafy herbs and fresh berries unless frozen.
Complex garnishes: Skip toppings that don’t store or freeze efficiently.
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Main benefits
The batch cooking meal prep plan simplifies your week by preparing multiple meals in advance. It saves time while offering variety and balanced nutrition. Pre-cooked proteins, grains, and vegetables make it easy to mix and match. Ideal for busy people who want healthy food ready to go.
How to budget on this meal plan
Buy ingredients in bulk to prep several meals at once. Use versatile staples like rice, canned tomatoes, and ground meat. Freeze leftovers in portions to reduce spoilage. Plan meals that use overlapping ingredients to save time and money.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Snacks you can prep ahead for the week:
- Portioned trail mix
- Pre-cut vegetables with hummus
- Overnight oats jars
- Mini frittatas with spinach
- Frozen yogurt fruit cups
- Rice cake sandwiches with nut butter
- Cheese cubes and boiled eggs
Keep a water bottle nearby while meal prepping to stay hydrated. Include hydrating snacks like cucumbers, melon, or Greek yogurt in your batch plan. Drink water before and after meals to aid digestion. Prepare iced herbal teas or lemon water to store in the fridge. Limit sugary drinks for better hydration and health.
Use diverse ingredients like ground turkey, canned tuna, and eggs to keep meals interesting. Mix in high-fiber vegetables like carrots, broccoli, and zucchini. Add healthy fats from olive oil or nuts. Rotate grains like quinoa and brown rice for balance. Keep hydrating during prep days to stay energized and focused.
Meal plan suggestion
Day 1
- Breakfast:Overnight oats with almond milk, bananas, and peanut butter
- Lunch:Baked chicken thighs with brown rice, roasted carrots, and broccoli
- Dinner:Ground beef and black bean chili with canned tomatoes and bell peppers
- Snack:Greek yogurt with sliced apples and a sprinkle of shredded cheese
- Calories🔥: 2100Fat💧: 80gCarbs🌾: 200gProtein🥩: 140g
Day 2
- Breakfast:Scrambled eggs with spinach and shredded cheese
- Lunch:Chicken and lentil stew with carrots and canned tomatoes
- Dinner:Beef stir-fry with zucchini, onions, soy sauce, and white rice
- Snack:Oats bar with peanut butter and banana slices
- Calories🔥: 2150Fat💧: 82gCarbs🌾: 205gProtein🥩: 145g
Day 3
- Breakfast:Greek yogurt with oats, almond milk, and diced apples
- Lunch:Canned tuna salad with potatoes, spinach, and olive oil dressing
- Dinner:Chicken fajita bowls with bell peppers, onions, and brown rice
- Snack:Flour tortilla with peanut butter and banana
- Calories🔥: 2100Fat💧: 78gCarbs🌾: 210gProtein🥩: 140g
Day 4
- Breakfast:Oats with almond milk, chopped apples, and peanut butter
- Lunch:Chicken thighs with corn, frozen peas, and white rice
- Dinner:Ground beef and lentil taco mix with flour tortillas and cheese
- Snack:Greek yogurt with banana slices
- Calories🔥: 2200Fat💧: 85gCarbs🌾: 215gProtein🥩: 145g
Day 5
- Breakfast:Greek yogurt with oats, frozen peas (mashed), and banana
- Lunch:Tuna and black bean wraps with shredded cheese and spinach
- Dinner:Chicken curry with canned tomatoes, garlic, zucchini, and white rice
- Snack:Flour tortilla roll-up with peanut butter and apples
- Calories🔥: 2150Fat💧: 80gCarbs🌾: 210gProtein🥩: 142g
Day 6
- Breakfast:Oats with almond milk, shredded carrots, and peanut butter
- Lunch:Ground beef with tomato paste, bell peppers, and brown rice
- Dinner:Baked chicken thighs with roasted potatoes and broccoli
- Snack:Greek yogurt with banana and oats
- Calories🔥: 2200Fat💧: 82gCarbs🌾: 220gProtein🥩: 145g
Day 7
- Breakfast:Scrambled eggs with spinach and flour tortilla
- Lunch:Chickpea and vegetable stew with canned tomatoes, garlic, and brown rice
- Dinner:Ground beef and zucchini skillet with soy sauce and white rice
- Snack:Oats with almond milk, diced apples, and peanut butter
- Calories🔥: 2150Fat💧: 80gCarbs🌾: 215gProtein🥩: 142g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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