Since I’m a sucker for a direct list…this is for my Mom’s that enjoy a good check off or cross out list therapy!

Bi Monthly Batch Prep

Rotate batch days to spread out prep work. Can be One batch recipe a week, back to back days throughout the first week of cycle, or go all in and batch cook all day long!

2 Batches of Broth: Either 2 batches of same kind of broth or 2 different kinds. I use chicken broth a lot, so I tend to make 2 batches of chicken broth and use the meat for dinner that night and meals throughout the week. (knock out a few animal protein servings with this one while making broth!)

2 Batches of Soup: Find 2 favorites (or perhaps try something new) and double the recipe for both. Use the broth already prepared as the base to get more minerals and nutrients in. Freeze in batches that can be easily transformed into a quick week night meal.

2 Base Sauces: Whether the house votes for red marinara, pesto, or any olive oil based sauce, double the recipe and freeze it if it doesn’t get used up throughout the week. These are fantastic for pasta nights, marinading veggies or animal proteins, pizza nights, and for topping salads!

Condiments: This is for seasoned prepper’s (if your new to batch prep look for products that are organic, have little to no added sugars, no additives, and minimal ingredients) Only select the condiments that are used daily in your house, otherwise you will be throwing it away. Dressings that are acid based last quite a bit longer than dairy based ones!

Monthly Batch Prep

Spacing some of these out throughout the month allows for a bit more variety.

Breads & Baked Goods: Double up on these recipes and freeze one recipe and thaw when ready to use. Breads, muffins, even sweets all freeze perfectly. In some cases you can even make the dough and freeze until ready to bake it fresh.

Individual Smoothie Servings: Use bags or paper cups with lids to pre portion smoothie servings. This makes it quick and easy to dump in the blender for a to go meal or snack for the entire month. This takes some calculation, so determine how many smoothies the house will consume in a month. This may vary based on season as well.

Dump Meals: One can prep these up to every 3 months, but I like to have freezer space available for other items. These are amazing for busy week days. There are so many recipes on pinterest or use some of your favorite recipes and make them into dump recipes. Throw them in the slow cooker or instant pot, and viola! Dinner cooks itself! (These are a personal favorite of mine that I use a few times a week during the school year!) A safe number of meals to prep is about 12 per month. That is about 3 meals a week! But, go less or go more! Whatever works best for your house.

Weekly Batch Prep

Weekly Food Prep is so much easier (and faster) when utilizing the monthly and bi monthly prep as well! If starting off right away, weekly prep is a great starting point.

Plan Out Week: Plan out dinners throughout the entire week. (don’t forget the prepped souped, sauces, broths, and dump meals you already have) Play off the dinner plans to double the animal proteins and veggies. This make lunch prep and breakfast easier and quicker.

Snacks: Start here because this is where we all tend to slip into temptation of quick and processed foods. Chop and portion out 3-4 favorite veggies and fruits and place in fridge. Portion out nuts (even leave an air tight container in the fridge) for quick snack access. Mozzarella sticks are great as well to have on hand. Place a basket in the fridge for oranges or apples (don’t place apples near other produce-they release a chemical that rots other produce quickly). Create a basket in the dry pantry full of pre portioned nuts, beef jerky sticks, dried fruit, pre portioned crackers, etc. Make the healthy choices more accessible.

Grains: Only batch cook grains for 3 days. Grains grow bacteria and can go rancid and make you sick. Cook two batches at the beginning of the week, and another two batches half way through the week. Grains can be added to any meal, and make meal prep easier.

Grains: Quinoa, Rice, Lentils, Pasta, Rice Noodles

Veggies/Fruit: Chop and store veggies in separate containers for easier and quicker throw together meals. Pre portion fruits in containers, or place in bowls. (Placing a dry paper towel in the container with leafy greens and other moist veggies and fruits so they don’t get mushy) Don’t cook veggies until preparing dinner.

Veggies: Celery, Cucumbers, Carrots, Peppers, Jicama, Beats, Romaine Lettuce, Butter Lettuce, Beans & Legumes

Fruits: Berries, Mango, Melons, Oranges, Stone Fruits, Bananas, Avocado

Animal Protein: Double the animal protein from the dinner meal plans. Use basic spices while cooking, and season for individual meals while preparing meals. (Since fish cooks fast, I don’t recommend cooking until preparing meal to prevent rubber/overcooked texture.)

Animal Proteins: Pasture Raised Hard Boiled Eggs, Pasture Raised Poultry, Grass Fed & Pasture Raised Beef, Pasture Raised Pork, Wild Game, Wild Caught Fish

Meal Pre Portioning: After all food prep is complete, assemble meals before storing all food. Lay out glass containers and fill for lunches. Pack up dinners to be thrown together throughout the week. Label if needed and store. (It’s a great idea to write out cooking instructions on label or container before storing for quicker meal prep.)

In general, I don’t prep breakfast foods. I just like to have options on hand to whip together for a high protein breakfast for anyone who is hungry for breakfast.

Quick Breakfast Options to have on Hand: Eggs, pre chopped herbs and veggies to throw in a scramble or hash with potatoes, whole fat greek yogurt or coconut yogurt, homemade granola, natural sweeteners (like local honey or agave), breakfast meats, smoothies, homemade bread or baked goods, local tortillas for burritos or chilaquiles