Meal Prep Ideas: Batch Cooking for the Whole Week

Closeup of hands of chef cook cutting vegetables on wooden table

Meal prepping can be a great way to ensure you have healthy, home-cooked meals all week. By cooking in bulk, you can save both time and money. And by planning ahead, you’ll avoid the temptation to order takeout or eat unhealthy processed foods. Here are some tips for batch cooking that will help you get started.

Cook a Big Batch of Quinoa

Cook a big batch of quinoa on Sunday and use it as the base for several meals during the week. Quinoa is a healthy, filling grain that can be used in place of rice or pasta. It’s also high in protein and fiber, making it a great option for vegetarians or people looking to cut down on carbs. To cook quinoa, combine it with water in a ratio of 1:2 quinoa to water. Bring the mixture to a boil, then reduce the heat and simmer for about 15 minutes. Once the quinoa is cooked, let it cool before storing it in an airtight container in the fridge.

When ready to use, reheat the quinoa and add your favorite toppings. Try serving it with sauteed vegetables and grilled chicken for a complete meal, or top it with some fruit and nuts for a quick and easy breakfast. Quinoa is a versatile grain that can be used in various ways. Get creative and experiment with different flavors and ingredients. The possibilities are endless!

Roast a Bunch of Veggies

Roasting a bunch of veggies on Sunday is a great way to cook once and eat healthy all week. Veggies like broccoli, Brussels sprouts, sweet potatoes, and squash are hearty enough to withstand a good roasting. They’ll taste delicious in salads, sandwiches, or stir-frys. Plus, roasting concentrates the natural flavors of the vegetables, so you can enjoy their true taste.

To roast veggies, toss them with a bit of olive oil and sea salt, then spread them out on a baking sheet and roast them in a 400-degree oven until they’re tender and lightly browned. Once they’re out of the oven, let them cool slightly, then add them to your favorite dishes throughout the week. You can also store them in an airtight container in the fridge and reheat them as needed. Ensure you don’t overcook them, or they’ll lose their flavor and texture.

Make a Big Pot of Soup or Stew

Making a big pot of soup or stew on Sunday is a great way to have delicious, healthy meals ready throughout the week. Not only will you save time and money by batch cooking, but you can also tailor your soup or stew to your taste. For example, if you’re trying to eat less meat, try making a vegetarian version with beans or lentils. If you want something heartier, add potatoes or quinoa for extra bulk and nutrition.

You can add your favorite vegetables, herbs, and spices for a unique dish. You can also add some canned or frozen ingredients to make it even easier. Once your soup or stew is done cooking, let it cool and transfer it to airtight containers. Then you’ll have a variety of soups ready for the entire week.

close up of hands with chocolate oatmeal cookies and muesli bars in glass jar

Bake a Few Dozen Cookies or Muffins

Baking cookies or muffins on Sunday can be a great way to have snacks or breakfast ready for the whole week. Different brands of baking mixes are available at most supermarkets, and they usually come in different flavors like chocolate chip, blueberry, or oatmeal raisin. You can add different toppings to the cookies or muffins, like nuts, dried fruit, or candy. This can help you make snacks that will last you all week.

If you’re trying to lose weight, try using reduced-calorie baking mixes or substituting some ingredients for healthier alternatives. For example, you can replace some all-purpose flour with whole wheat or use honey instead of sugar.

Boil a Batch of Eggs on Sunday

Boiling eggs may seem simple, but there are a few things to keep in mind to get them just right. First, ensure your eggs are at room temperature before you start cooking. Room-temperature eggs will cook more evenly than cold eggs. Second, add your eggs to a pot of cold water and bring them to a boil. Then, turn off the heat and let the eggs sit in hot water for 10-12 minutes. The key is to not overcook the eggs, or else they will become rubbery.

Carefully remove the eggs from the pot once they’re done, and place them in an ice bath to stop the cooking process. Once they are cooled, you can store them in the fridge for up to one week. Add these boiled eggs to your favorite salads or sandwiches, or enjoy them as a snack. Eggs are packed with protein, so they make a great addition to any meal, especially if you’re trying to eat more healthfully.

Making big batches of food on Sundays is a great way to save time and money throughout the week. It’s also easy to ensure you have healthy meals and snacks ready whenever you need them. From roasted veggies to boiled eggs, the possibilities are endless! So why not give it a try? You may discover some new favorite dishes you’ll want to make every week.


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