What should I batch cook first?

Proteins (chicken, turkey, beans), grains (rice, quinoa), and roasted vegetables. These hold well for 4–5 days and reheat easily. Start with 2 proteins, 1 grain, 2 vegetables—that's enough for a week of mix-and-match meals.

How much should I make?

For one person: 1.5–2 lbs protein, 2 cups uncooked rice (or 1 cup rice + 1 cup quinoa), 2–3 sheet pans of vegetables. For two people: double it. For a family of 4: 3–4 lbs protein, 4 cups grains, 4 pans vegetables.

How long does batch-cooked food last?

Cooked proteins and grains: 4–5 days in the fridge. Roasted vegetables: 4–5 days. Leafy salads and cut fruit: 2–3 days. Fish: 3–4 days. When in doubt, freeze. Most batch-cooked items freeze well for 2–3 months.

Do I need special equipment?

Sheet pans, a large pot, a skillet, and meal prep containers. A rice cooker or Instant Pot helps but isn't required. That's it. Store-brand containers from Target or Walmart work fine.

Can I batch cook if I'm vegetarian?

Yes. Batch lentils, black beans, chickpeas, tofu, and tempeh. Same logic—cook in bulk, portion for the week. Roast vegetables and cook grains as usual. Vegetarian batch cooking often costs less and stores well.

Batch Cooking Basics — A Complete Guide

What is batch cooking?

Batch cooking is making large quantities of food in stages of preparation, then storing and reusing it throughout the week. You’re not cooking seven different dinners—you’re cooking a few staple components (proteins, grains, vegetables) in bulk and combining them at mealtime. Cook once on Sunday, eat Monday through Friday. It’s the backbone of meal prep.

In the U.S., batch cooking is how millions of working families eat well without spending hours in the kitchen every night. Costco’s family-size chicken packs, Walmart’s bulk rice, and Aldi’s produce deals are built for this. You’re not inventing something new—you’re applying a system that scales.

What to batch cook (and what to skip)

Batch-friendly:

Proteins: Chicken thighs, ground turkey, salmon, black beans, lentils, tofu. Bake, roast, or sauté in bulk. Hold 4–5 days.
Grains: Rice, quinoa, farro, pasta. Cook large pots. Hold 4–5 days. Reheat with a splash of water.
Roasted vegetables: Broccoli, bell peppers, zucchini, sweet potato, carrots. Sheet pans. Hold 4–5 days.
Hard-boiled eggs: Batch a dozen. Snacks and breakfast. Hold 1 week.

Skip for batch cooking (or prep differently):

Leafy salads (wilt quickly—prep day-of or 1–2 days max)
Cut fruit (browns; eat fresh or prep 2 days ahead)
Fish (shorter fridge life—eat by day 3)
Delicate herbs (add fresh at mealtime)

How much to make (U.S. serving sizes)

One person, 5 days:

1.5–2 lbs chicken or 1 lb ground meat + 1 can beans
2 cups uncooked rice (yields ~6 cups cooked)
2 sheet pans roasted vegetables
5–6 hard-boiled eggs for snacks

Two people, 5 days:

3 lbs chicken or 2 lbs ground meat
3–4 cups uncooked rice
4 sheet pans vegetables
10–12 eggs

Family of 4:

4–5 lbs protein
4–5 cups rice
6+ sheet pans vegetables
Scale snacks accordingly

These are starting points. Adjust based on appetite and leftovers.

Storage guidelines

Containers: Meal prep containers with lids. Glass lasts longer; plastic is fine to start. Uniform sizes stack well in the fridge.

Cool before storing: Let hot food cool 15–20 minutes before sealing. Trapped steam = soggy and faster spoilage.

Label if it helps: “Mon lunch,” “Tue dinner,” or just stack by type. Labeling reduces “what day is this?” confusion.

Freeze what you won’t eat by day 5: Portion into freezer bags or containers. Chicken, rice, roasted vegetables, and beans freeze well. Thaw overnight in the fridge or microwave when ready.

Equipment you need

Essential:

2–3 sheet pans (18×13 inch)
Large pot (for rice, grains, pasta)
Skillet or Dutch oven (for ground meat, stir-fries)
8–12 meal prep containers
Cutting board and chef’s knife

Helpful:

Rice cooker or Instant Pot (hands-off grains and proteins)
Food processor (for chopping vegetables in bulk)

Skip for now: Air fryer, sous vide, specialty appliances. You can add them later.

Starter batch cooking plan (2.5 hours)

Step 1 (45 min): Roast 2 lbs chicken thighs. Season with salt, pepper, garlic powder. 400°F until internal temp 165°F. Let rest, then slice or shred.

Step 2 (25 min): Cook 2 cups uncooked rice. Stovetop or rice cooker. Let cool.

Step 3 (40 min): Roast 2 sheet pans of vegetables. Broccoli, bell peppers, onions, sweet potato. Olive oil, salt, 425°F for 25–30 min.

Step 4 (15 min): Hard-boil 6–8 eggs. Cool, peel, store.

Step 5 (15 min): Portion into containers. Mix and match: chicken + rice + vegetables for lunches; chicken + vegetables for dinners. Add sauce or seasoning when you eat. Label if desired. Store in fridge.

Result: 5 lunches, 4–5 dinners, snacks. One person, 5 days. Double everything for two people.

Mix-and-match approach

Don’t make 5 identical containers. Make components:

Tray of chicken
Pot of rice
Pan of roasted vegetables

At mealtime: chicken + rice + broccoli (bowl). Chicken + quinoa + peppers (different bowl). Add different sauces—teriyaki, salsa, soy—and it feels like different meals. Same prep, more variety.

Common batch cooking mistakes

Cooking too much. Start with 5 days. Don’t prep 10 days and watch it go bad.
Not cooling before storing. Trapped steam = moisture = faster spoilage. Let it cool.
Single-use containers that don’t stack. Wobbly containers waste fridge space. Uniform sizes.
Skipping the meal plan. Batch cooking without a plan leads to random components that don’t become meals. Plan first, batch second.
Over-seasoning. Season lightly when batch cooking. Add sauce or extra seasoning when you eat. Lets you use the same chicken in tacos, stir-fry, and salads.

Recommended printables

Meal Prep Checklist — Step-by-step checklist for prep day. Use until batch cooking is routine.

Weekly Meal Planner — Plan what you’re batch cooking and how you’ll use it. Plan first, cook second.

For more: Meal Prep for Beginners, How to Meal Plan for the Week.

Batch Cooking Basics