Batch cooking: Cook once, eat all week

The biggest obstacle to eating well isn’t often knowledge, it’s time and daily friction. Batch cooking eliminates that friction.

Basic batch cooking example (2 hours on Sunday → 5 days of meals):

Proteins (pick 2–3):

• Oven-baked chicken breasts (1kg, seasoned)
• Hard-boiled eggs (6–8 units)
• Canned tuna as a wildcard

Carbohydrates (pick 2):

• Rice (400g raw → 1kg cooked)
• Roasted sweet potatoes (4–5 medium units)
• Whole grain pasta (300g raw)

Vegetables (pick 2–3):

• Steamed broccoli
• Sautéed vegetables (bell pepper, zucchini, onion)
• Raw spinach for salads

Store in: Airtight containers in the fridge (good for 4–5 days). Freeze anything beyond 4 days.

Result: Each meal is assembly, not cooking. 5 minutes per plate.

Other practical strategies

Always have in the house:

• Eggs, oats, rice, canned legumes, canned tuna, yogurt, fresh fruit, nuts, salad, EVOO.
• With these you can build any balanced meal in 10 minutes.

Shop online, or with a list and never hungry. Impulsive food decisions happen in the supermarket. Online shopping or a list eliminates 80% of the problem.

Prepare your breakfast the night before. Overnight oats (prepared cold the night before) gives you a complete breakfast ready in 30 seconds. No excuses.

Don’t keep junk at home. If it’s not in the fridge, you can’t eat it. Environment control will beat willpower every time.

Break the diet with intention, not guilt. A meal out, a birthday, a business dinner. Enjoy it. The next day, return to baseline. Simple as that.