MEAL PLANNING 101

What is batch cooking or meal planning? Basically, it’s preparing most or all of your meals and snacks for the entire week on 1 day out of the week. Simply make a date with your kitchen for about 1-2 hours, 1 day every week (in my world, it’s on Saturday’s right after I finish my grocery shopping haul in the mornings/afternoons) and have some fun cooking! There’s no freezing required for any of your batch cooking as you’ll be eating this throughout the week and cycle every week.

In your entire week (168 hours/week), 1-2 hours/week of cooking is not much! Especially if you’re currently coming home from work every night cooking on the spot which could easily add up to 30-60 minutes/evening, that’s over 7 hours a week! We all can use that extra 5 hours a week we’d save batch cooking to enjoy our time with loved ones, play more, take walks, engage in our beloved hobbies, and decompress. On the flip side, what if your case is going through a drive-through, picking up fast food, or dining out because you have nothing prepared to come home to. Again, batch cooking will save not only your health from avoiding all those questionable ingredients (yikes!) put into fast food establishments, but also money spent!

At first, you may feel a tad overwhelmed with all the foods you want to make for an entire week, so I suggest starting out with 1 meal that you find you’re most pressed for time or poses the most challenge for cooking. For example, most of my clients start with dinner or breakfast.

Step 1: Ask yourself “what meal time is really difficult for me to cook?”

or “what time of day am I most in a time crunch to eat something healthy?” Start with that meal you’ve identified and gradually build upon the days/weeks worth when you’re feeling more comfortable; or jump right in full force! I promise you the more frequently you batch cook and meal prep, the better and more efficient you become at it. Before long, you’ll be a master meal prep machine.

BATCH COOK: Why?

• Save you time from cooking throughout the week
• Keeps you on track with your health goals

◦ This is especially important for those of you who have a specific health goal that’s high priority: weight loss, muscle gain, fitness/strength goals- this will keep you on track!

• Takes the mental “burden/obligation” off your mind of thinking “What am I going to make for dinner *sigh*” or “I still have to cook *grunt*” etc.
• Consistency is key when making and achieving your health and wellness goals; what’s more consistent than having your meal prepared and planned for you a week in advance?
• Fun way to diversify your food and meal choices throughout the day and week

Supplies Needed:

• Weekly grocery list
• Tupperware, preferable BPA free or Glass containers
• Ziploc Sandwich Bags
• Kitchen Appliances {oven, stove, juicer (optional), blender, food processor, rice cooker, ect.}
• Fresh Ingredients from local markets, grocery store, ect.
• Mason Jars
• For the ultimate list of kitchen tools needed check out my book, Kristie’s Naked Kitchen.

Step 2: Clean the fridge! 

This is really important to do if this is your first time meal prepping. You want a fresh start and this is also a great chance to get rid of all those old condiments that have been sitting in there since 2002 (yikes!) 

Take everything out and wipe it down. 🙂

Step 3: GET ORGANIZED! 

You’ll want to start cooking everything that needs to be cooked like the chicken, rice, quinoa, boiled eggs, and sweet potatoes. Afterward, place in a glass tupperware and store until needed. Theres no need to freeze anything because you will be eating this within the next 7 days (i hope ;). 

Once everything is cooked you’ll stock the fridge. 

Top Shelf-Cooked Food

Second Shelf-Salad, juice, and smoothie, greens. 

Third Shelf-Beverages and soup

Fourth Shelf- Vegetables and grains like breads, ect,…

Bottom drawers of course carry the rest of your produce. 🙂

Condiments:

Dry ingredients:

Produce:

Now that you have the basics, it’s all about assembling it into these meals, having fun with spices/herbs/condiments, and trying out new recipes! If you still need a bit more guidance on how to build meals for your entire day based on a specific goal, whether it be weight loss or body composition goals, I’m an email away and would be happy to develop a specific plan for you.

~Kristie xx