Your Weekly Meal Plan
Discover Low-Calorie Recipes
0 - 1000 kcal
Your Weekly Shopping List
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Batch Cooking & Storage Guides
Batch Cooking Guide
Batch cooking is an excellent way to save time and ensure you have healthy meals ready throughout the week. Here's a simple guide to get you started:
- Plan Your Menu: Choose 3-4 recipes you want to cook for the week. Consider recipes that share ingredients or cooking methods. (See search result 1 & 2 for ideas)
- Shop Smart: Create a detailed shopping list based on your chosen recipes. Buy in bulk for staples like grains, proteins, and long-lasting vegetables.
- Prep Ingredients: Dedicate a few hours on a weekend to chop vegetables, portion proteins, and pre-cook grains. Store prepped ingredients in airtight containers.
- Cook in Batches:
- Proteins: Cook a large batch of chicken breast, ground turkey, or lentils.
- Grains: Prepare quinoa, brown rice, or farro for multiple meals.
- Vegetables: Roast a tray of mixed vegetables or prepare a large salad base.
- Sauces/Dressings: Make sauces and dressings in advance to add flavor to your meals.
- Assemble & Store: Once cooked, assemble your meals into individual portions. Allow food to cool completely before storing in the refrigerator (up to 3-4 days) or freezer (up to 3 months).
Popular batch cooking recipes include: Five-bean chilli, Big-batch bolognese, Spiced lentil & butternut squash soup, Slow cooker ratatouille, Tofu & spinach cannelloni, Chicken jalfrezi, Vegan ragu, Courgette, potato & cheddar soup, Italian vegetable soup, Smoky aubergine & pepper tagine, Vegan chilli, Vegan jambalaya.
Storage Tips to Maintain Freshness
Proper storage is key to keeping your meal prep fresh and safe to eat:
- Airtight Containers: Use high-quality airtight containers to prevent spoilage and freezer burn. Glass containers are excellent for reheating.
- Cool Completely: Always let hot food cool down to room temperature (within 2 hours) before refrigerating or freezing. This prevents bacterial growth and keeps other foods in the fridge from warming up.
- Separate Components: For meals like salads or stir-fries, store wet and dry ingredients separately (e.g., dressing apart from greens, sauce apart from noodles) to prevent sogginess.
- Label Everything: Label containers with the date of preparation and contents. This helps you keep track of freshness and reduces food waste.
- Reheating: Reheat meals thoroughly to an internal temperature of 165°F (74°C) to ensure food safety.
By following these tips, your low-calorie meals will stay delicious and fresh all week long!