Cook once, eat twice.

Last week I broke down how I plan to go food shopping.

This week, I’ll share exactly what I do, beginning the very moment I arrive home from the supermarket.

Yes, that’s right, today I’ll break down Batch Cooking in 5 sections:

1. The Big Picture 🖼️

2. Explain It To Me Like I’m 5 👦

3. Actual Batch Cooking Sample Steps 👨🏻‍🍳

4. Skill ➡️ Practice ➡️ Action

5. Parting Zen 🧘‍♂️

Let’s get cooking.

The Big Picture 🖼️

I’m not a chef.

I don’t cook fancy meals.

I don’t follow recipes, make sauces from scratch, complicated dishes, or elaborate presentations.

What I have learned how to do over the years is:

Confidently cook whole foods using a handful of basic techniques, and some spices.

I remember when I started circa 2007 - I didn’t know a thing about cooking. My parents weren’t big home cooks, and the most I learned how to do in college was boil pasta.

But in taking on Robb Wolf’s 30-day Paleo Diet Challenge*, I was forced to learn by fire, because everything was to be homemade.

I was committed to completing the challenge, and I did. To do so, I followed those recipes letter by letter.

Today, however, I no longer need recipes.

One day soon, neither will you.

[*Future newsletter topic teaser 😉 ]

Explain It To Me Like I’m 5 👦

Today’s topic, as simply as possible:

“Cooking 1 meal takes time and energy. You have to prepare, cook, and clean.

By batch cooking, you can cook 4 or 5 meals all at 1 time.

Batch cooking will save you lots of time to do other things!”

Actual Batch Cooking Sample Steps 👨🏻‍🍳

Here’s how I roast a whole chicken, plus 3 pounds each of broccoli & potatoes on Sunday mornings for the week ahead:

It’s actually more than 5 or 6 meals, because later in the week I’ll use these cooked ingredients as components in other meals.

For example, adding them to family dinners with rice, tortillas, or pasta.

Or adding the potatoes to eggs with breakfast in the morning.

Or making chicken salad with the chicken breast.

Skill ➡️ Practice ➡️ Action

There are 9 fundamental ‘Level One Nutrition Skills’. Each week I will break one down into a ‘Core Practice’, and a few ‘Possible Actions’.

Skill: Provide Adequate Nutrients.

Batch cooking is all about making sure you have good quality nutrition available to eat when you’re hungry, with as little effort as possible. (Thus, it could also fit into the Skill we call ‘Plan Prioritize, & Prepare’.)

I always want to make sure that I have some cooked or partially prepped ingredients available, because you simply never know what life will throw at you.

Resorting to eating inadequately nourishing foods, such as highly processed microwaveable meals or fast food is simply NOT an option for me.

Core Practice: Plan menus & meals that include whole foods.

These are the lean proteins, vegetables, fruits, & whole grains that we went shopping for in last week’s email.

Possible Actions:

• The moment you get home, cook 1 protein & 2 vegetables before you even put them into the fridge.

• Chop, prep, or cook most fresh vegetables right away to reduce waste.

• Defrost, steam, then roast 3 pounds of broccoli on a large baking sheet instead of just 1.

• Set aside at least 1 time per week on your schedule for food prep.

These are what you actually practice. Typically it’s best to pick one that you are highly confident in executing for a period of 1-2 weeks at a time, before progressing to the next one.

These are just some examples; the list of specific possible actions you could take is practically infinite. After deciding on one, in order to maintain progress, it is important to honestly measure, assess, and adjust regularly.

Parting Zen 🧘‍♂️

A simple word, phrase, or thought to take with you:

Why cook 21 meals per week in 21 different sessions, when you can cook 21 meals per week in just 4-5 sessions in the kitchen?

Perhaps you really love doing the dishes that much?

Got questions about cooking or anything else? Hit reply & let me know.

Coach Matt