By preparing multiple meals in one session, you can enjoy homemade, nutritious food without the daily hassle of cooking. Here’s a complete guide to get you started!

1. Why try batch cooking?

• Time-saving: One cooking session for multiple meals.
• Healthier choices: Homemade meals mean better control over ingredients.
• Budget-friendly: Less temptation to order takeout.
• Reduces food waste: Everything is planned, nothing goes to waste.

2. How to get organized?

• Plan your weekly menu: Balance proteins, veggies, and whole grains.
• Make a shopping list: Buy only what you need.
• Streamline your cooking process: Group similar tasks (chopping, roasting, boiling).
• Use proper storage containers: Glass containers keep food fresh longer.

3. Recipe ideas

Grab-and-Go breakfasts

Protein overnight oats: Combine 50g oats, 150g Greek yogurt, 100ml almond milk, 1 tbsp chia seeds, and fresh fruit. Store in jars overnight.

‍Lunch & Dinner ideas

Quinoa & Chickpea Salad: Cooked quinoa, chickpeas, roasted veggies, and lemon vinaigrette.

‍Vegetable & Tofu Curry: Seasonal vegetables, coconut milk, and tofu served with brown rice.

‍Protein Bowl: Brown rice, marinated chicken, steamed vegetables, and tahini dressing.

‍Lentil & Salmon Skillet: Cooked lentils with carrots, leeks, and grilled salmon.

‍Vegetable Gratin: Layers of seasonal vegetables baked with a creamy sauce and melted cheese.

‍Spinach & Ricotta Lasagna: Whole wheat pasta sheets layered with ricotta, spinach, tomato sauce, and mozzarella.

‍Hearty Lentil Soup: A comforting soup with lentils, carrots, celery, and warming spices.

Snacks & Pre-Workout Bites

Homemade Protein Bars: Oats, almond butter, honey, and dark chocolate chips.

Nut & Dried Fruit Mix: A quick, energy-boosting snack.

4. Storage & Freshness Tips

• Refrigerator (3–4 days max): Cooked meals, proteins, roasted veggies.
• Freezer (up to 3 months): Soups, curries, casseroles, marinated meats.
• Keep separate: Fresh veggies and dressings to prevent sogginess.

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With batch cooking, you’ll never have to wonder, “What’s for dinner?” again. Enjoy stress-free, healthy meals all week long!

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Original Language: English