Batch cooking for success
Updated: Mar 27, 2019
Batch cooking is the secret to successful food prep.
Cooking unprocessed foods
Success in your fitness goals will be determined by the food you eat and the lifestyle you lead. A successful food plan needs to be accurate with calories and macro-nutrients, protein, carbohydrates and fats. Therefore in order to better control the food we consume a good food plan is comprised unprocessed foods such as:
vegetables and fruits
nuts, seeds and legumes
herbs and spices
Carbohydrates such as rice, potato and whole grains
Meat, poultry, fish, eggs,
Natural fats such as olive oil, dairy and butter
Avoid eating out
Unfortunately for faster fat loss results, the same principle applies to buying your meals out. You cannot understand accurately what is in the meal you are eating. An extra drizzle of olive oil and half an avocado more and that is 300-400 calories unaccounted for. Repeated meal after meal, day after day, could lead to unplanned weight gain, taking you further away from your goal.
Batch cooking is the secret to successful food prep
I know what you're saying...
"I have no time to cook every meal".
Learn how to batch cook all of your protein and carbohydrates in one go. By using unprocessed foods, you can match the nutrient recommendations required for you goal, and in a single 30 minute window, cook all of your meals for the following day.
You can even batch cook and prepare your food for 2 or 3 days in advance, provided you package and refrigerate your meals appropriately. Personally, I choose to only cook one day in advance to ensure better tasting meals when re-heated.
"There is no point batch cooking if you can't stomach your meals and eat off plan".
My batch cooking system
I always batch cook the night before each day when making dinner. I alternate ingredients that match, to keep things exciting each day of the week. I also alternate my cooking methods and bake, roast, steam, boil and fry (griddle pan) the foods how way I like.
I often use tin foil to stop fat from spilling and reducing cleaning time. Then I let the food cool and pack away in containers in the fridge. I cook a days’ worth, usually 3 or 4 meals in just 20-30 minutes. However I prefer to cook my vegetables on the morning of each day and add them to my meals. I find they taste better and only takes 5 minutes in the morning.
Like with any skill it takes a bit of practice to become efficient at your batch cooking system. You will need to find the right system that works for you and you won't always get it right. It is trial and error. You may prefer to cook all of your meals in the morning for example or may prefer to have a flexible system that is open to change depending on your work schedule.
Finally, you may not be able-to or want-to batch cook everyday...and that's fine! Even if it is done 50% of the time, then it still assisting in improving the accuracy of your food intake.
A note on the environment
I am not a fan of macro-nutrient food companies due to the level of plastic waste they generate for each meal per customer every day. I think it is a great same that most of the plastic trays are un-recyclable or not recycled. This is another huge positive for batch cooking yourself and re-using your own tupperware containers.
Start your transformation
If you need help and, interested in a complete body transformation please get in touch and sign up with The Gym Method. I'll be glad to hear from you and happy to help.