After a long day, sometimes the last thing you want to do is cook a whole meal from scratch. Between classes, work, and social commitments, it’s easy to reach for takeout or overly processed packaged foods, but this is where batch cooking steps in. With a little planning, this strategy can save time, reduce stress, and keep you eating well all week long.
What is Batch Cooking?
Batch cooking is a meal preparation strategy where you cook large quantities of meals or ingredients at once, so you can simply assemble or reheat food at your convenience. Batch cooking ensures you have wholesome and nutritious ready-to-eat options, making healthy eating both easy and convenient.
Why Choose Batch Cooking?
When your schedule is packed, making thoughtful food choices can feel nearly impossible. However, batch cooking offers several key benefits, such as:
- Reduces stress: Knowing that you have meals prepared in advance can alleviate the pressure of deciding what to cook.
- Saves time: Cooking in bulk means less hours spent in the kitchen throughout the week.
- Cuts costs and food waste: Buying ingredients in bulk and using them efficiently with careful planning helps save money and reduce waste.
- Supports healthier choices: With balanced meals on hand, you’re less likely to rely on fast food or heavily processed foods.
How to Start
Batch cooking doesn’t need to feel overwhelming. A little preparation and planning can set you up for a week of easy, stress-free meals. To get started, try these steps:
- Plan your menu: Choose a couple of simple and versatile recipes that store and reheat well.
- Shop strategically: Note what ingredients you have at home, create a list of what you need, and buy ingredients in bulk when it makes sense.
- Set aside prep time: Dedicate 1-3 hours, such as Sunday afternoon, to cook, portion, and store your meals.
- Store properly: Store meals in airtight containers, label them with dates, and refrigerate, freeze, or both, depending on when you’ll eat them.
Tips of Success
- Start small: Try prepping just lunches or dinners at first and see what recipes you enjoy. Alternatively, you can also start with just prepping certain components of your meal that take more time like pre-cooking grains, or pre-washing and chopping your veggies in advance to save time.
- Choose versatile ingredients: Select proteins, grains, and vegetables that can be used in multiple dishes. Know that frozen fruits and veggies are just as great nutritionally as fresh! Canned is good too, just choose no salt added more often.
- Spice it up: Use a variety of sauces, herbs, and spices to keep flavours interesting throughout the week.
- Invest in good containers: Stackable, leakproof, and reusable containers make storage and reheating easier.
Easy to Prep Batch Cooking Ideas
Here are some easy-to-prep batch cooking ideas that taste great, store well, and can be mixed and matched throughout the week:
- Chili: Make a big pot of chili by simmering browned meat and/or beans with diced tomatoes, onions, peppers, spices, and broth for a hearty, freezer-friendly meal that can be eaten with bread, pita, potatoes, or rice.
- Soup: Any type of soup can be easily made by simmering broth with vegetables, protein, and seasonings for a quick and comforting meal. Mirepoix is a flavourful French base for soups: a mixture of sauteed diced onions, carrots, and celery.
- Sandwiches and Wraps: Prep multiple sandwiches or wraps at once by layering your favourite proteins, cheeses, veggies, and spreads, then wrap them tightly and store in the fridge. Try hummus as a nutritious, creamy, and delicious spread!
Check out our UBC Foodie Blog for easy recipe ideas, and additional meal prepping tips.
Takeaway
Batch cooking not only saves you time and money, but it’s a practical lifestyle choice that simplifies your routine, supports healthier eating habits, and reduces stress during even the busiest weeks. By setting aside a couple hours for planning, and meal prep, you create a variety of ready to eat, nutritious options that make eating effortless. In the long run, the habit of batch cooking can lead to better nutrition, improved energy, and more time for the activities and people you care about most!
