Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
Batch cooking means spending one session preparing bases (grains, proteins, sauces, roasted vegetables) that you combine differently each day. The plan below is built around a single Sunday prep of about two hours.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Overnight oats (prepped Sunday) | Chicken, rice and roasted vegetable bowl | Bolognese sauce with pasta |
| Tuesday | Egg muffins (prepped Sunday) | Leftover Bolognese pasta | Chicken tacos with roasted peppers |
| Wednesday | Overnight oats | Lentil soup (prepped Sunday) | Rice bowl with chicken, vegetables and tahini sauce |
| Thursday | Egg muffins | Lentil soup with bread | Bolognese-stuffed baked potatoes |
| Friday | Overnight oats | Chicken and roasted vegetable wrap | Lentil and vegetable curry with rice |
| Saturday | Pancakes (fresh) | Leftover curry | Fresh fish with salad (no-prep night) |
| Sunday | Eggs and toast | Big salad with leftovers | Prep day: cook bases for next week |
Grocery list
Protein
- Chicken thighs or breasts (about 1 kg)
- Minced beef (about 500 g)
- Eggs (12)
- Fish fillets
Produce
- Bell peppers
- Zucchini
- Red onions
- Carrots
- Celery
- Onions
- Garlic
- Spinach
- Potatoes
- Salad leaves
- Lemon
Pantry
- Rice
- Pasta
- Red lentils
- Canned tomatoes (3)
- Tomato paste
- Curry spices
- Tahini
- Stock cubes
- Rolled oats
- Tortillas
Dairy
- Milk
- Yogurt
- Grated cheese
Tips for this week
- Prep order: start the oven vegetables and rice first, then the Bolognese and lentil soup on the stove, and assemble egg muffins while everything cooks.
- Store meals in airtight containers. Most cooked dishes keep 3 to 4 days in the fridge; freeze anything planned for later in the week.
- Cool food quickly before refrigerating and label containers with the date.
- Keep sauces separate from grains and greens so textures stay fresh.
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Download on the App StoreFrequently asked questions
How long do batch-cooked meals keep?
Most cooked dishes keep around 3 to 4 days in the fridge. Freeze portions you plan to eat after that and reheat until piping hot.
Do I need special equipment?
No. A large pot, a sheet tray, a pan and a set of airtight containers are enough.
How do I avoid eating the same thing every day?
Cook neutral bases and change the sauce or format: the same chicken becomes a bowl, a taco filling or a wrap.
More meal plans
- Budget Family Meal Plan for a Week (Family of 4)
- Quick 30-Minute Dinners: A Week of Easy Meals
- 7-Day High-Protein Meal Plan
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