Here's What I Batched This Week!

Week 3 Batch Cooking Example

1/22/21

For Breakfast:

  • Smoothie ingredients washed/prepped and ready to be blended.- Frozen strawberries, frozen cauliflower, bananas, protein powder, washed greens, seeds, and peanut butter on hand and ready to be blended!

Lunch:

Grain:

  • 1 batch of quinoa

Protein:

  • Spatchcock Chicken

  • Steaks thawed mid-week

Veggies for Roasting:

Sauces:

  • Yogurt Lemon Sauce- combine 1 1/2 cups full fat Greek yogurt + zest and juice of 1 lemon + 1/2 teaspoon cumin + sea salt to taste.

  • Parsley Drizzle- 1/2 cup chopped parsley + 1/4 cup olive oil + 1 small diced shallot + pink peppercorns and sea salt to taste

Mid Week Meal:

  • Roasted squash and grapes arugula salad w/ steak and a simple olive oil + vinegar drizzle.

Week 2 Batch Cooking Example

8/6/20

For Oatmeal:

  • Bring 1 cup water to a boil and add 1/2 cup rolled oats. Lower to simmer and cook until oats are tender. Add a little almond milk, raw honey, pinch of salt, cinnamon or favorite spice, and any toppings you want!

Rice Bowls:

  • Cooked Wild Rice Medley

  • Roasted carrots and mushrooms in avocado oil w/ s+p

  • Rinsed chickpeas

  • Tahini/Miso Dressing- 1⁄2  cup fresh lemon juice, 1⁄4 cup tahini, 1⁄4 cup extra virgin olive oil, 2 tbsp chickpea miso paste, 2 tsp pure maple syrup, 2 tsp onion powder, 1 tsp garlic powder, 1⁄2 tsp sea salt, black pepper to taste- combine in blender and blend until smooth.

  • Could add smoked salmon or fried egg to change it up!

Dinners:

Meal 1- Meatballs w/ Marinara and Zoodles

Mid Week Meal- Sheetpan Salmon and Broccoli w/ Miso Dressing:

  • Preheat oven to 425. Combine two heads of washed and chopped broccoli with 2 tablespoons avocado oil, s+p. Lay out on a baking sheet and roast for 15 minutes.

  • Make the dressing- Combine juice of 1 lime, 2 tbsp maple syrup, 2 tsp minced ginger, 1⁄4 cup chickpea miso paste, and 1⁄4 cup hot water in a bowl and whisk.

  • Remove broccoli from the oven and place salmon on the sheet, skin down. Drizzle the broccoli and salmon with the dressing. Place back in the oven and continue to cook for 8=10 minutes, or until the salmon is cooked through.

Week 1 Batch Cooking Example

5/10/20

Cobb Salad:

  • Hard boiled eggs

  • Cooked steak

  • Washed and chopped cabbage + romaine

  • Washed and chopped tomatoes and avocado

  • Blue Cheese

  • Sautéed mushrooms

  • Dressing: 1/3 cup olive oil, 1/3 cup apple cider vinegar, 1 dollop dijon mustard, 1 teaspoon maple syrup, salt + pepper

For smoothies:

  • Washed greens

  • Frozen berries

  • Ripe bananas

  • Apples

  • Superfoods + nut butters

Boiled lentil pasta for lunch or dinner bowls

African Almond Stew ingredients prepped for a quick dinner