This post helps you to learn how to batch meal prep with 5 easy steps that work.
Are you struggling to eat healthy because time is your nemesis? Hold on; meal prep does not have to be overwhelming, but a way to improve our lifestyle for the better. So, let’s make it work for you!
Learn how to batch meal prep with the 5 easy steps listed below!
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What is batch meal prep?
Batch meal prepping is like having a magic spell for your busy week. You set aside a bit of time to cook, and voila! Your fridge is stocked with delicious, ready-to-eat meals for the days ahead. No more “What’s for dinner tonight?” Batch cooking rescues you from the dinner dilemma and gives you precious time.
The key to mastering batch cooking is determining where you struggle the most. Personally, it’s vegetables. Don’t get me wrong, I love them, but the peeling, chopping, and cooking process can seem so time-consuming. So, let’s start with the first step to learn how to batch meal prep.
Step 1. Start with Vegetables!
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Making vegetables a staple in every meal is a top priority for me.
Not only do they keep feeling full, but they also play a vital role in overall body health. I prefer quicker cooking methods, such as boiling (ideal for making velouté) or roasting in the oven.
Fall brings a ton of delicious vegetables that are not only nutritious but also suitable for storing in the fridge. Among my favorites are carrots, potatoes, pumpkin, Brussels sprouts, broccoli, and cauliflower. These versatile veggies pair seamlessly with grains and meat, creating delicious and wholesome meals.
Step 2. Get familiar with spices
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Batch cooking doesn’t have to be boring! Discovered the joy of experimenting with spices to add flavor to meals and make vegetables more exciting. Herbs work wonders when added to roasted vegetables before cooking and as a finishing touch.
Learning how to batch meal prep means also trying out various combinations, and here are some of my favorite pairings:
- Cumin enhances the flavors of cauliflowers, fennels, champignon mushrooms, and potatoes.
- Zucchini comes to life by adding black pepper, turmeric, and ginger.
- Pumpkin takes on a delightful taste with paprika and cumin.
- Cabbage pairs well with curry and nutmeg.
- Carrots shine with a blend of curry, turmeric, and black pepper.
Step 3. Pair legumes with grains
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Although legumes take some time to cook, they are a fantastic addition to your batch-cooking routine, given their durability in the fridge over several days. They become a crucial ally in simplifying your meal planning.
Teamed with grains and complemented by nuts and seeds, legumes offer an excellent source of complementary proteins—ideal for those following a vegetarian or vegan diet.
Regarding grains, options like quinoa, couscous, wild rice, and barley are easy to cook and can be stored in the fridge for several days. These grains serve as the perfect carbohydrate source for a well-balanced meal.
Step 4. Pureed vegetables and salads are your best friends!
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Once all the components are prepared, you can create nutritious and well-balanced salads, perfect for storing in jars to extend their freshness in the fridge.
If you’re craving warmth on colder days, consider blending two or three vegetables that complement each other to craft a wholesome, hot, and filling velouté. I adore the combination of pumpkin and carrots but feel free to experiment and discover your favorite blend.
Step 5. Fall in love with multitasking
Multitasking is a valuable skill to learn when organizing your life. While meal prepping and cooking demand time, mainly depending on the dish, dedicating 30 to 40 minutes to vegetables and legumes is a worthy investment.
Instead of scrolling on social media, seize this time to engage in activities beneficial for yourself. Here are my top choices while cooking:
- Listen to podcasts on healthy lifestyles. It’s a great way to remind yourself you are effectively doing something to level up your routine.
- Movement: Maximize time by letting some ingredients slow-cook while you work out or walk on a treadmill, checking progress during breaks.
- Clean the kitchen: Washing dirty dishes early on is a personal preference, and since I lack a dishwasher, I find it more time-effective to wash dishes while preparing other ingredients.
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