As a vegetarian with various food allergies, I’ve learned that meal preparation is essential for staying on track with nutrition while avoiding unwanted ingredients. With my active lifestyle, particularly as a Les Mills Body Combat instructor, ensuring I get the right fuel for workouts and recovery is crucial. If you’ve ever found yourself reaching for an easy but unhealthy option because you’re too tired or short on time, batch cooking might be the game changer you need.
Why Batch Cooking Works
Batch cooking is one of the most efficient ways to meal prep. It requires minimal effort (well some investment to plan and make the initial meals), but this allows you to prepare multiple meals in advance while focusing on other priorities. This approach saves time, reduces decision fatigue, and ensures you always have something nutritious ready to go. Some of the benefits I get:
- Effortless Efficiency – Spending time upfront preparing meals means you have multiple meals ready for the week.
- Healthy Choices on Autopilot – With meals prepped in advance, you’re less likely to grab something unhealthy out of convenience.
- More Time for YOU – Less time in the kitchen means more time for your other life priorities.
- Batch Cooking = Multiple Meals – One session can give you four to five meals, covering most of your week.
- Ideal for Post Workout Nutrition – A protein rich meal is perfect for refuelling after training.
Nutritional Benefits: Protein, Carbs, and Spices
A well balanced batch cooked meal isn’t just about convenience, it’s about fuelling your body with the right nutrients. As a vegetarian, batch cooking ensures that you get enough plant based protein, complex carbohydrates, and essential nutrients in every meal. Here’s how you can optimise your meals:
- Protein Sources – Lentils, pulses, tofu, chickpeas, and beans are excellent choices. Protein is essential for muscle recovery, making these meals perfect post workout.
- Carbohydrates for Energy – Slow digesting carbs keep you energised throughout the day. Adding grains, rice, sweet potatoes, and quinoa ensures you’re getting the right balance of fuel without energy crashes.
- Healthy Fats – Coconut milk and olive oil can add flavour and essential fats that aid in recovery and overall health.
- Spices for Flavour & Health Benefits – Using a mix of about 10 different spices, including turmeric, cumin, paprika, coriander, cinnamon, and black pepper, not only enhances flavour but also adds anti inflammatory and digestive benefits.
How to Make It Work for You
You don’t have to eat batch cooked meals every day, but incorporating them four to five times a week can make a noticeable difference in your productivity and nutrition. Here’s how to get started:
- Plan Your Meals – Choose simple, high protein, nutrient dense recipes.
- Prep in Advance – Chop ingredients the night before so everything is ready to go.
- Use Freezer Friendly Portions – Cook in bulk and freeze portions for later.
- Experiment with Flavours – Rotate spices and ingredients to keep meals interesting.
Final Thoughts
Batch cooking isn’t just about saving time, it’s about setting yourself up for success. A little planning means you’ll always have a nutritious meal ready, keeping you fuelled, focused, and on track with your fitness goals. By incorporating plant based proteins, slow digesting carbs, and a variety of spices, you can make every meal both delicious and beneficial to your health. Try it out for a week and see the difference it makes in your routine.