healthy batch cooking for the week ahead: mediterranean diet edition
As a registered dietitian and culinary nutritionist with nearly 10 years in the industry, I’ve seen the ins and outs of countless diet trends. Keto, paleo, Whole30, juice cleanses, intermittent fasting, you name it. Though trends in food, nutrition, and diet ebb and flow, there’s one diet that’s stood the test of time—the Mediterranean diet. Consistently standing out as a beacon of health, flavor, and longevity, the Mediterranean diet is a non-restrictive, sustainable, and delicious approach to cooking, eating, and living. Today, I’ll introduce you to a concept that seamlessly marries the Mediterranean diet with our busy modern lives—healthy batch cooking: Mediterranean diet edition.
What is batch cooking?
Batch cooking, simply put, is the method of preparing multiple meals or components of meals at one time to be used throughout the week. This strategic approach to meal preparation saves time and reduces daily cooking stress while ensuring a healthy and balanced diet as you have control over the ingredients used. Batch cooking is essentially meal prep, which might mean cooking a pot of farro to use in various dishes, roasting a few vegetables that can be repurposed throughout the week, or preparing a hearty soup that can be quickly reheated.
Four reasons you should try healthy batch cooking
Put your nutrition on autopilot
By dedicating a few hours to meal prep during the weekend, you make it effortless to enjoy nourishing, home-cooked meals throughout the week. After a long day, deciding what to cook and then preparing it can be overwhelming. With meals or meal components ready to go, dinner can be on the table in minutes, so you can get back to what you need to do. No more reaching for unhealthy, quick-fix meals after a tiring day, batch cooking Mediterranean ingredients will save time and reduce stress.
Save money on food
Batch cooking enables you to buy ingredients in bulk, which is often more economical. Moreover, it reduces food waste, as you’ll only buy what you need for your pre-planned meals and you can repurpose ingredients. No need to throw away the half of cauliflower or cabbage you bought for one recipe. Batch cooking will allow you to efficiently use your groceries in a variety of ways.
Have more variety in your diet
Batch cooking doesn’t mean eating the same food every day. Prepping various components allows for creativity in meal combinations throughout the week. Take roasted cauliflower for example—you can serve it with broiled salmon, use it in vegetarian tacos, add it to a Mediterranean grain bowl, or toss it in a salad. The possibilities are endless. My general recommendation is to prep one whole grain, one protein, one cooked vegetable, and one raw vegetable. If you feel a little fancy, you can add a sauce, dip, or spread.
Save time cooking
By setting aside 45 to 90 minutes on the weekend to batch cook you’ll be able to assemble meals throughout the week in about 10 minutes. By combining ingredients you’ve prepped ahead with some last-minute additions, you can build a balanced and delicious homemade meal in no time. No more need to constantly worry about, “What’s for dinner?”
A Mediterranean-inspired batch cooking plan for the week ahead
Below you’ll find a healthy batch cooking weekly meal plan drawing from the Mediterranean diet. Rich in whole grains, fresh fruits and vegetables, lean proteins, and healthy fats, these plans promote heart health and overall well-being.
Day 1: Sunday – Preparation day:
Grains: Cook a batch of quinoa and whole wheat couscous.
Proteins: Grill or bake chicken breasts marinated in olive oil, lemon, garlic, and herbs. Prepare a chickpea salad with cucumbers, cherry tomatoes, red onions, feta, olive oil, and lemon juice.
Vegetables: Roast an assortment of bell peppers, zucchinis, and eggplants drizzled with olive oil.
Soup: Whip up a lentil soup with diced tomatoes, onions, carrots, celery, and Mediterranean spices.
Sauce: Prepare a fresh tzatziki sauce with Greek yogurt, cucumber, garlic, dill, and lemon juice.
Day 2-6: Mixing and matching meal ideas
With your pre-cooked ingredients, here are some easy-to-assemble meal ideas:
Monday
Lunch: Chickpea salad served with quinoa and a side of roasted vegetables.
Dinner: Grilled chicken breast with tzatziki, couscous, and a side salad.
Tuesday
Lunch: Lentil soup with a slice of whole grain bread.
Dinner: Whole wheat couscous salad with chicken, roasted veggies, feta, and olive oil dressing.
Wednesday
Lunch: Chicken and roasted vegetable wrap with a dollop of tzatziki.
Dinner: Chickpea salad over quinoa with a side of lentil soup.
Thursday
Lunch: Lentil soup and a grilled chicken salad with olive oil dressing.
Dinner: Whole wheat couscous mixed with roasted veggies, topped with chickpea salad and crumbled feta.
Friday
Lunch: Chickpea salad wraps with a side of roasted vegetables.
Dinner: Grilled chicken over quinoa, drizzled with tzatziki, and a side salad.
Weekend (if you have leftovers)
Mix and match the remaining ingredients to create your unique combinations or use them as a base and introduce new ingredients!
Final thoughts
Embracing the Mediterranean diet through batch cooking can simplify your weekly culinary journey and bring you one step closer to a lifestyle proven to boost health and longevity. By investing a little time upfront with weekly meal plans, you set yourself up for a week filled with nutritious, delicious, and stress-free meals. You’ll also have an opportunity to rediscover the joy of home-cooked meals. As you venture into batch cooking, you'll find that building vibrant and nutrient-dense dishes that cater to both your taste buds and your health is possible. Even better, it can become second nature.
Want to batch cook but don’t have the time or energy to create a meal plan each week?
Don’t worry, I got you. My weekly meal plan program, Weeknight Dinners, will give you everything you need to batch cook your way to better health! Inspired by the Mediterranean diet, Weeknight Dinners provides a cohesive and streamlined plan to get you in and out of the grocery store and kitchen in no time. Each week you’ll gain access to a seasonal menu, smart shopping list, batch cook / prep-ahead guide, and four healthy and delicious weeknight recipes.
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.