Batch cooking Sunday prep

WhyLabel: Preparing individual components instead of full recipes allows for variety and prevents 'meal fatigue' during the week.

HowLabel:

• Select 2 proteins (e.g., chicken breast, chickpeas, or tofu).
• Choose 2 grains/starches (e.g., quinoa, brown rice, or sweet potatoes).
• Pick 3-4 versatile vegetables (e.g., broccoli, bell peppers, spinach, carrots).

DoneWhenLabel: You have a list of 7-8 specific food components to cook.

WhyLabel: Sauces and spices transform the same base ingredients into different cuisines (e.g., Mexican vs. Mediterranean).

HowLabel:

• Verify you have high-quality olive oil or avocado oil.
• Ensure you have salt, black pepper, garlic powder, and smoked paprika.
• Check for acids like lemon juice or apple cider vinegar to brighten meals.

DoneWhenLabel: You know exactly which staples you already have and which to buy.

WhyLabel: Organizing by grocery aisle (Produce, Protein, Grains) minimizes time spent in the store and prevents impulse buys.

HowLabel:

• List quantities: 500g-1kg of protein, 2-3 cups of dry grains, 1.5kg of mixed vegetables.
• Group items by section: Produce, Meat/Dairy, Bulk/Grains, Spices.
• Add 'Healthy Fats' like avocados or nuts for satiety.

DoneWhenLabel: A complete, organized list is ready on your phone or paper.

WhyLabel: Wet vegetables steam rather than roast, leading to a soggy texture.

HowLabel:

• Use a salad spinner for leafy greens.
• Pat dry hardy vegetables (broccoli, peppers) with a clean kitchen towel after washing.
• Ensure mushrooms are wiped clean rather than soaked.

DoneWhenLabel: All vegetables are clean and bone-dry.

WhyLabel: Uniform pieces ensure that everything on the same baking sheet cooks at the same rate.

HowLabel:

• Cut root vegetables (carrots, sweet potatoes) into 2cm cubes.
• Break broccoli/cauliflower into small, even florets.
• Slice peppers into strips of equal width.

DoneWhenLabel: All vegetables are processed and separated into bowls.

WhyLabel: Marinating even for 30 minutes while you prep other items significantly improves the final taste.

HowLabel:

• Use a simple 'Acid + Oil + Spice' formula (e.g., Lemon + Olive Oil + Oregano).
• Place proteins in reusable silicone bags or glass bowls.
• Massage the marinade into the protein to ensure full coverage.

DoneWhenLabel: Proteins are resting in the fridge in their marinade.

WhyLabel: A hot oven is crucial for caramelization (Maillard reaction) which provides flavor without extra calories.

HowLabel:

• Set oven to 200°C (400°F).
• Line 2-3 large baking sheets with parchment paper or silicone mats for easy cleanup.
• Position oven racks in the upper and lower thirds.

DoneWhenLabel: Oven is at temperature and sheets are ready.

WhyLabel: Roasting is hands-off and allows you to cook large volumes at once.

HowLabel:

• Toss veggies with 1-2 tbsp of oil and salt directly on the sheet.
• Spread in a single layer (do not overcrowd, or they will steam).
• Roast for 20-35 minutes, swapping sheet positions halfway through.

DoneWhenLabel: Vegetables are tender and slightly browned at the edges.

WhyLabel: Grains provide the energy base for your meals and cook passively on the stove.

HowLabel:

• Rinse grains (especially quinoa) to remove bitterness.
• Use a 1:2 ratio (1 cup grain to 2 cups water/broth).
• Bring to a boil, then simmer covered until water is absorbed; let sit for 5 mins off heat.

DoneWhenLabel: Grains are fluffy and fully cooked.

WhyLabel: Proteins are the most perishable part of the meal; cooking them correctly ensures safety and taste.

HowLabel:

• Pan-sear chicken or tofu for 5-7 minutes per side for a crust.
• Alternatively, bake them alongside the vegetables if space permits.
• Use a meat thermometer to ensure chicken reaches 74°C (165°F).

DoneWhenLabel: Proteins are cooked through and resting.

WhyLabel: Sauces keep prepped food from tasting dry after reheating.

HowLabel:

• Sauce 1 (Creamy): Tahini + Lemon + Garlic + Water.
• Sauce 2 (Zesty): Soy Sauce + Ginger + Sesame Oil + Chili Flakes.
• Store sauces in small separate jars to prevent the main food from getting soggy.

DoneWhenLabel: Two jars of sauce are ready in the fridge.

WhyLabel: Pre-portioning saves time during busy mornings and helps with portion control.

HowLabel:

• Fill 5 containers with: 1/4 grain, 1/4 protein, 1/2 vegetables.
• Leave some components separate in larger containers for 'build-your-own' bowls later.
• Allow food to cool completely before closing lids to prevent condensation.

DoneWhenLabel: 5-10 meals are neatly packed.

WhyLabel: Clear labeling prevents 'mystery containers' and ensures you eat the oldest food first.

HowLabel:

• Use masking tape and a marker to write the 'Prep Date' and 'Contents'.
• Place the meals you'll eat first at eye level.
• Freeze any portions you don't plan to eat within 4 days.

DoneWhenLabel: Fridge is organized and all containers are dated.