Batch Cooking Basics: How to Prep a Week’s Worth of Meals in 90 Minutes or Less
If the daily dinner scramble has you stressed, it might be time to try batch cooking. It’s a simple strategy that helps you prep multiple meals in one go—saving you hours throughout the week.
Whether you’re a busy parent, a student juggling classes, or someone who just wants fewer dishes to wash, batch cooking is a total game-changer. In this post, you’ll learn how to prep a full week of meals in about 90 minutes.
What Batch Cooking Actually Means (and Why It’s Worth It)
Batch cooking means preparing large portions of your favorite foods in one session, so you can mix and match meals with minimal effort later. Unlike traditional “meal prep” (with fully portioned containers of the same meal), batch cooking keeps things flexible—you prep the building blocks and assemble as you go.
Why it Works:
- Saves time during the week
- Reduces dishes and cleanup
- Makes shopping easier with repeatable plans
- Keeps healthy options ready to go when life gets busy
Batch Cooking vs. Traditional Meal Prep: A Quick Comparison
| Feature | Batch Cooking | Traditional Meal Prep |
|---|---|---|
| Focus | Flexible base ingredients (proteins, veggies, grains, snacks) | Fully cooked, pre-portioned meals |
| Flexibility | High (mix & match for variety) | Low (meals are fixed) |
| Time Investment | 1–2 hours weekly | 2–4 hours weekly |
| Best For | Busy people who want variety & freedom | People who like structure and exact pre-portions |
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Kitchen Hacks for Stress-Free Batch Cooking
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Cook Proteins in Bulk: Roast a tray of chicken thighs, sear ground beef/turkey, or bake salmon fillets. Store in containers for easy mix-ins.
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Prep Vegetables Once: Chop carrots, dice onions, cube squash, or wash greens so they’re ready for quick cooking.
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Make Grab-and-Go Snacks: Hard-boil eggs, cube cheese, wash berries, or portion nuts into small containers.
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Air Fry or Oven-Bake: Use your air fryer or oven to batch cook veggies (broccoli, peppers, sweet potatoes) or proteins hands-off.
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Double Up on Grains: Make a big batch of rice, quinoa, or pasta to use across multiple meals.
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Mix-and-Match Flavor: Keep seasonings simple, then add sauces/dressings later (pesto, salsa, soy sauce, tahini).
Your Must-Have Tools for Easy Batch Cooking 🛠️
- Sharp knives for fast slicing
- Sheet pans for roasting proteins & veggies together
- Instant Pot / Slow Cooker for soups, grains, and large cuts of meat
- Glass storage containers for meals that reheat well
- Freezer bags or silicone pouches for bulk storage
Example Batch Cook (90 Minutes = 7+ Meals)
- Proteins: Chicken thighs + ground beef/turkey
- Veggies: Roasted broccoli, peppers, zucchini
- Grains: Quinoa or brown rice
- Snacks: Hard-boiled eggs, cubed cheese, fresh-cut fruit
- Extras: Simple sauces like tahini dressing, salsa, or pesto
With just those basics, you can build:
- Chicken & veggie grain bowls
- Beef stir-fry over rice
- Zucchini & quinoa salad with feta
- Snack boxes with eggs, fruit, and cheese
- Simple wraps or tacos with leftovers
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You Don’t Need to Cook Every Night
Batch cooking isn’t about being perfect—it’s about making your life easier. Start with just one or two proteins and a tray of veggies each week, then add in extras as you find your rhythm.
You’ll eat better, save time, and spend less time in the kitchen.