Quick answer: Batch cooking and meal prep save time, reduce stress and make it easier to eat whole foods all week. Cook proteins, roast vegetables and prepare staples in large batches, portion them into containers and refrigerate or freeze. Prep ingredients like chopped vegetables and sauces so weekday meals come together quickly.
Benefits
- Saves time on busy days
- Reduces takeout and processed food
- Saves money
- Reduces food waste
Batch cooking tips
- Cook a large batch of protein, such as roast chicken or ground beef
- Roast sheet pans of vegetables
- Make soups and stews that freeze well
- Cook sweet potatoes or squash for easy sides
Meal prepping tips
- Wash and chop vegetables ahead
- Make dressings and sauces
- Portion meals into glass containers
- Label and date food; refrigerate cooked food within two hours and use within a few days or freeze
- Plan your week first (see meal planning)
Healthy aging lens
Having healthy food ready makes healthy choices automatic. Recipes: challenge recipes.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What is batch cooking?
Cooking large amounts at once to eat through the week.
How long does prepped food last?
Most cooked food keeps a few days refrigerated; freeze for longer.
What foods prep well?
Proteins, roasted vegetables, soups and stews.
How do I avoid boredom?
Vary sauces and spices.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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