Batch cooking healthy meals: a practical weekly system

Knowing what to eat is rarely the hard part. Making it happen on a Wednesday evening is. Batch cooking closes that gap by doing the work once.

The three part system

Spend one to two hours on a quiet day and make:

• A protein. A tray of baked chicken thighs, a pot of lentils or beans, tofu or hard boiled eggs.
• A vegetable base. Roast a tray of mixed vegetables and keep raw ones washed and ready.
• A slow carbohydrate. Cooked wholegrain rice, potatoes with skin or a grain such as barley or quinoa.

These mix and match into bowls, wraps, soups and traybakes through the week.

Add one flavour layer

A jar of dressing, a tub of hummus, pesto or a spice mix turns the same ingredients into different meals.

Use the freezer

Soups, stews, curries and bolognese freeze well in portions. Label with the date. Cool food quickly, refrigerate within about two hours and reheat until steaming hot.

Storage guide

Cooked food kept in the fridge is generally best eaten within three days. Cooked rice should be chilled quickly and eaten within a day. If in doubt, follow the Food Safety Authority of Ireland guidance on safe storage.

Meal structure still matters

Aim for protein, fibre and plants at each meal. See how much protein you need each day and how much fibre you need each day.

Tools that help

Good containers, a large pot and an oven tray are enough. Some people also use a Thermomix to speed up soups, sauces and steamed sides. See healthy Thermomix meals for busy weeks.

Learn it hands on

Food demonstrations and workshops are a good way to see the system in action. Check upcoming nutrition and wellness events or ask about personalised nutrition consultations for a plan built around your household.