Meal Prep 101 How you can Batch Prepare 16 Different Whole Grain Products

 

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HOW TO BATCH COOK | easy meal prep ideas & healthy recipes

Video taken from the channel: Simply Quinoa


How to prep: In a medium pot, combine 1 cup buckwheat (160g) with 2 cups (475ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 20 minutes, until the grain is plump and all the liquid is absorbed. Meal prepping can save time, reduce portion size and help you reach your nutrition goals, but the concept can be daunting for beginners. Here’s an easy how-to guide to healthy meal prepping.

Meal Prepping 101 Expand Before you get to grocery shopping, you’ll want to gather some kitchen essentials to streamline your prep time. Efficient batch cooking requires a few basic kitchen tools, including (the right kinds of) cutting boards, knives and mixing bowls, as well as high-quality appliances, such as a slow cooker and food. Cooking Tips. 1. Depending on how many meals you plan to make, cook up all of your protein at the same time.

For example, make a batch of turkey burger patties while the chicken breasts are cooking in the oven. If you are cooking up five chicken breasts, season each one with a different blend of spices to keep you from getting bored with what. See 60 Ways to Meal Prep When You Don’t Have Time for a ton of batch cooking ideas! 3. Portion things outwhether it is an entire meal or just a component, portioning out is one of the most important steps of meal prep because it means you can just grab your meal.

Meal prepping is the hottest food trend lately, and frankly, I couldn’t be happier! I’ve been meal prepping for years simply because it’s a great way to save time, money, and reduce waste in the kitchen, so I’m happy to see so many people getting wise to this method. Breakfast: Versatile big-batch breakfasts for myself and my husband that can be eaten at home or on the go (10 days). Lunch: A wholesome, light, protein-packed lunch for myself and my husband (10 days).

Dinner: A mix of fully cooked dinners and prepped ingredients, so I’m not starting from zero every night (nine days). Nutritional Goals: While we don’t have any food. Meal prepping can help you lose weight and save money. Get ideas on creating a menu and keeping food fresh in the fridge from food experts.

Cooking times vary greatly-farro can take upwards of an hour to get tender, for example, but quick-cooking rice or quinoa will only take 15 minutes. So if you’re cooking on a busy weeknight, pick a quick-cooking grain and start it simmering on the stove first. Another easy approach is to pick one grain for the week and make a big batch on Sunday.

Whole chicken meal prep FAQ. What size of chicken do I need for these recipes? If you are feeding a family of four, you’ll want 6 cups of shredded chicken. That means you’re going to need a big chicken (at least 5 lbs).

If you can’t find a 5 lbs chicken, you might want to consider cooking 2 whole chickens.

List of related literature:

Below are the grains we use in this book; make sure to look at the recipes in chapter 2.

“The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.” by America's Test Kitchen
from The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.
by America’s Test Kitchen
America’s Test Kitchen, 2014

(The appliance’s instruction manual will list the cooking times for all whole grains.)

“Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health” by Ivy Larson, Andy Larson
from Clean Cuisine Cookbook: 130+ Anti-Inflammatory Recipes to Heal Your Gut, Treat Autoimmune Conditions, and Optimize Your Health
by Ivy Larson, Andy Larson
Victory Belt Publishing, 2019

You can mix any blend of grains that share the same cooking time, although you will have to do some math to get the liquid quantity correct.

“Vegan Under Pressure” by Jill Nussinow
from Vegan Under Pressure
by Jill Nussinow
HMH Books, 2016

With this minimal kit, you can make any of the one-pot recipes in this book by adjusting ingredient levels, or you can easily prepare a few packaged foods into several different meals.

“The Bushcraft Field Guide to Trapping, Gathering, and Cooking in the Wild” by Dave Canterbury
from The Bushcraft Field Guide to Trapping, Gathering, and Cooking in the Wild
by Dave Canterbury
Adams Media, 2016

These methods will ensure the grain will cook evenly.

“Professional Chef Level 2 S/Nvq” by Gary Hunter, Patrick Carey, Terry Tinton, Stephen Walpole
from Professional Chef Level 2 S/Nvq
by Gary Hunter, Patrick Carey, et. al.
Cengage Learning, 2007

You can use the same simple steps for all these whole grains.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

Attach photos, diagrams, and videos to bids or add pictures of plate lay-out to recipes for consistency.

“The Restaurant Manager's Handbook: How to Set Up, Operate, and Manage a Financially Successful Food Service Operation” by Douglas Robert Brown
from The Restaurant Manager’s Handbook: How to Set Up, Operate, and Manage a Financially Successful Food Service Operation
by Douglas Robert Brown
Atlantic Pub., 2007

Table 15­1 breaks down the cooking instructions for various whole grains.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

What follows is a short chapter on some of the best grains to make in the slow cooker machine, but there are many more recipes throughout the entire book (check the index).

“Not Your Mother's Slow Cooker Cookbook” by Beth Hensperger, Julie Kaufmann
from Not Your Mother’s Slow Cooker Cookbook
by Beth Hensperger, Julie Kaufmann
Harvard Common Press, 2004

(See Cooking Ratios and Times for Selected Pasta and Grains, page 1162, or package or recipe instructions for details.)

“The Professional Chef” by The Culinary Institute of America (CIA)
from The Professional Chef
by The Culinary Institute of America (CIA)
Wiley, 2011

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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81 comments

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  • It’s still amaze me just how a number of people have no clue about Custokebon Secrets (google search it) even though many people lost a ton of weight with it. Thanks to my personal pal who told me about this. I have lost a ton of weight.

  • What exactly is Custokebon Secrets? How does this thing really work? I notice lots of people keep on speaking about this popular weight loss secrets.

  • I had to laugh when you said, “I do have 9 months notice.” �� Your organizational skills are outstanding! You could easily be the CEO of a large company. I love watching your videos, Mrs. Anderson. Thank you for taking the time to share your life with us. Praying that you have an easy L&D with the new baby. BTW, please tell Pastor Anderson that I’m enjoying his Revelation series.

  • By the way.. I’m loving these videos. I really appreciate your wisdom and insight. Thank you for taking the time to even make these videos for us.

  • You are awesome! I need to get more organized! Love all these ideas! It has encouraged me to get going as I am due Aug 30th with baby 7, I always go two weeks over with my home births…but you never know if they will want to be the one that surprised you ��
    I made Egg Roll in a Bowl last night and froze the extra meat + veggies, I am going to work on making double or triple from the cook book �� Thanks again for the encouragement!

  • frozen chicken -> coocked chicken > frozen cooked chicken > microwaved frozen coocked chicken:M i dont know is the chicken still nutrious? is the protein holding in a good form?

  • How do you keep your stovetop grates clean? (We have the same stove). Our grates are oily and look horrible. Also, did the coating on your griddle rub away? Our coating came off. Thanks.
    Greetings from Northern California. I love your channel.

  • Good afternoon my sweet Robin from Greece!!! Although your dishes are quite different from ours however it is very useful to prepare your food for the whole week and save time for something else!!! Thank you for your useful videos.You are an excellent housewife!!! I really admire you ��I send you my love!!!!

  • Another wonderful cooking video, Robin. Yes, please keep them coming! I am curious: which of your three “guys” is the biggest eater? Have a great weekend!

  • Oh yes please, keep these cooking videos coming. A lot of work I’m sure but very appreciated. I’m going to be cooking this week’s recipes,here in uk.

  • Really enjoyed this Suzan…I used batch cook for a while because of all the flying and being away then I got tired ��.Thankyou for the motivation and ideas

  • I love this guide but I can’t get around the fact that he has 4 meals. I wake up, eat breakfast around 6:30am. Start work at 7am. Go to lunch at 11:30am. Finish work at 3:30, get home around 4:00pm. Take a break from long hard day at work. Workout around 5:30, finish working out at 6:30. Eat dinner at 7ish. Go to bed around 10:30pm. Like how does a normal person eat 4 meals? I don’t get it!!!

  • What a superinspiring cooking video! Thank you for taking the time to prepare these lovely videos! I also love to buy the book though I’d have to convert the measurements since we are living in Germany. And another nice side-effect of your videos it always reminds me of the beautiful time our family had in the Hill County last October. We enjoyed our stay so much and are definitely looking forward to coming back soon! Wish you and your family all the best!

  • Hey brother, as a meal prep video goes this is by far the best one on the internet I’ve come across you detailed everything really well made it super easy to follow and explained everything super well. Good stuff keep it up

  • Dude its so much easier to just intermittent fast and when you get home from work you just throw a couple handfuls of veggies and some meat in a pan and fry it… have a protein shake before bed so you’re not hungry sleeping… follow this and lift weights you will be DICED. I promise…

  • If you were to lose power do you have a generator for your frozen food? I have a big freezer and would like to start doing more freezer meals but losing power is a concern. Thanks!

  • Love these meals. You make it look so easy. I missed you on Sunday also. Please continue what you are doing on your channel. I love it.

  • Whaaaaaaat!!! You are such a super woman. Thank you for the great content. Let me revisit my dream of having 7 seven children ����

  • One, I love your videos because of the recipes and the messages you provide. And two….I really am intrigued by your soup recipes…maybe a soup meal-prep/batch cooking video…maybe lol

  • It would be a shame for you not to get rid of fat when other normal people are able to slim down easily by using Custokebon Secrets (google search it).

  • Thanks Alyssa, you’ve really helped me to eat more plant based (especially since I’m in university & animal protein is pricey). I will definitely be following some of your meal prep/batch ideas because they look fantastic!

  • Thank you for the idea to just freeze muffin mix, to save all that space! We are expecting baby number 8 and my oldest is only 9, so I love to make in large batches to save on all the dishes. Wishing you encouragement on your upcoming labor and birth! Such hard work, but worth it in the end. I’m thankful my midwife made it to my last birth, as it was only 1 hour start to finish!

  • 4:40 what? Chicken has 54g Protein per 100g, you say you’re eating 16oz of Chicken for goals which is 450g, that’s 243g of protein a day JUST on chicken alone. The general guide is 1g per 1lb, so if you eat NO other protein at all, you’re saying you weigh 243lbs?

  • I am loving watching you do this batch cooking! After you did the first one I ordered the book. We have done Week 9 with the chicken, kale and corn. Everyone loved it! I was just looking to doing Week 4 next week, so I loved seeing your video. I hope you do more of these videos!

  • Am I the only one whos bothered by the fact that he cuts meat with scissors?? Is this a thing?? What the hell happened to using knives

  • Do natural popular fat burn diet plan like Custokebon Secrets really work and if so, how effective are they? I’ve noticed many amazing things about this popular weight loss method.

  • Anybody tried the Custokebon Secrets (do a search on google)? I have noticed numerous awesome things about this popular lose weight methods.

  • Love this! Question? Do you eat the batch diners all in a row..( M T W) or do you space them in between your own meals you’ve added?

  • oh very helpful tips. I do preboil for cereals then freeze so let me try to batch cook them. i like the idea of bulk vegg buying from the market its cost effective. I’ve done this for many years.

  • hi there…I was hoping you were getting more into batch cooking, yay…thanks, love the series!
    unfortunately the simplyprepped link doesn’t work…

  • What is the cost of this entire weeks worth of meal prep?
    Edit: Nvm did the math, comes out to roughly $70/week (after tax) give or take. Wow that’s pretty good! He’s got the meal prep for a 7 day period and at 4 meals a day. That’s roughly $2.5/meal. Definitely giving this a try!!!!

  • I notice lots of people keep on talking about Custokebon Secrets. But Im not sure if it’s good. Have you ever try this popular weight loss method?

  • Thank you Robin! I love all of your videos, but the batch cooking is my favorite. I enjoy hearing what your family and especially you think of the recipes. What brand of bacon bits do you use? I would prefer to skip the bacon prep step as well. You are a talented homemaker with a lovely way of inspiring a wannabe like me. XOXO

  • Thank you soon much. I really needed this video because meal prepping has not been something I’ve had success with but I believe this will help me alot. Thanks again!

  • Have you/will you be doing a video about home birth? I’m currently expecting my 3rd baby and wanting to home birth this time, advice from experience would be very much appreciated, if you’re able.

  • I live alone so this wouldn’t really work for me, but…I think I will buy the book to use when my son and his girlfriend visit. It would be great to have everything prepped so I spend less time cooking and more time visiting. I would definitely enjoy more videos like this.

  • I have a question that your forgot to mention on the video at what time i need to eat each meal those are breakfast, lunch and dinner? Or i need to eat it at a specific time or hours?

  • Great ideas BUT stop using plastic for food or drink.
    Americans are consuming the equivalent of a credit card (5 grams) per week.
    Microwaving or cooking in plastic releases more plastic into your food. Your vascular system, in particular your kidneys cannot clear the plastic.

  • I have really enjoyed these videos! thank you for sharing. My daughter-in-law is gluten free. Her birthday is coming soon and I intend to get this book for her and have a batch cooking day with her. side note: my husband and I are also, Patrick and Robin. we’ve been married 35 years!

  • so enlightened! used to worry about the nutrition content of frozen food that has stayed for over 2 weeks…..but this video imenichanua. wacha nirudi Marikiti basi!

  • This is an excellent video man. I’ll definitely try out cutting my chicken like that this weekend. I appreciate you putting this together

  • Do natural popular weight loss methods like Custokebon Secrets really work and if so, how effective are they? We have heard several amazing things about this popular weight loss diet plan.

  • Hi Robin, My daughter gifted me the cookbook as an early birthday present. I love it! I love this kind of video because you give such helpful, practical tips and comments. I find it so relaxing to watch you cook:)

  • Sharing the google drive link also saves time in explaining everytime a family member asks “What’s inside the freezer?”

    Big thanks as always! ������

    For God is not unrighteous to forget your work and labour of love, which ye have shewed toward his name, in that ye have ministered to the saints, and do minister. -Hebrews 6:10-14 KJV

  • I’ve been skinny my whole life and bulked abit a few months ago until now. i recently started getting fat and i came across this video. i’m currently in the middle of prepping it and excited to see some results from this! thanks for the video sir!

  • Everything looks so yummy. I think I’m going to have to try this! It would make deciding what we’re having for dinner and prep effortless. Especially since some nights I can’t start dinner until
    Late.

  • I have developed a rather unconventional method of meal planning & batch cooking for 4 different diets, but my strange method helps keep everyone healthy and saves us as much $ as possible given the unusual circumstances. I have thoroughly enjoyed this series and gathered a few new tips along the way:)

  • Love this! And I love how organized and prepared you are!! We are expecting our next baby in 3 months, and we’ve done home births each time. I would adore Any advice/wisdom you have on increasing lactation supply and what you do to remain calm and cope during labor? ❤️❤️ you’re an inspiration!

  • Wow. This dudes top teeth literally have the same exact curvature as his upper lip when he is talking…its so odd I can’t stop staring at it!!!

  • Our custom meal plan service was designed to help men and women all over the world turn their lives around and take charge of their health and figure.-mehdi.fx2000@gmail

  • I bought the Kindle version of this book from your Amazon store and tried Week 1. All three dishes were a success. Thanks, Robin. Will skip to this week next.

  • Couple questions:
    •I saw you had a mason jar in the freezer, do the plastic containers work better at protecting the food than the jars? Or is there another reason you choose plastic over glass for food storage?
    And
    • In your cookbook, are the portion sizes per recipe set for your family size or is the portion per recipe smaller and you personally just double or make however many times over what it specifies to feed your group?

    Thanks!

  • yassss emma! i loved this video so much! i love you so much emma! you are so beautiful! thanks for this amazing video! love you <3

  • This video is definitely fantastic! It helps me remember of times when my wife used Custokebon Secrets to lose 17 pounds and enjoy being healthy again! Many people would like to lose fat, but we also need to stay healthy, and that is exactly what Custokebon Secrets given.

  • Thank for the rice cooker idea!!! I’ve been trying to figure out how to cook sweet potatoes on the road. I’m a truck driver, good food is hard to find on the road.

  • Instead of warming up each oatmeal bowl in the microwave and take forever, just add boiling water in each bowl. DUH!! ��‍♂️ YOU’RE WELCOME!!!!

  • Looks delicious https://www.youtube.com/channel/UCG1-VG1kJMUQJp3oNaTpOZw. Pls lets help fellow bloggers grow big help for us. Thank you

  • Robin, your videos are of the highest quality! Thank you for taking the time to make these for us. I have the cookbook, but have yet to use it. You have inspired me to give it a go!

  • Thank you Robin for sharing these wonderful meals! I love prepping batch cooking one day for being able to enjoy the rest of the week! So inspiring as always! Many blessings!

  • Hi Robin, I love using coconut aminos, my favorite is the garlic sauce one. You are inspiring me to bring down my Chantal pot! Have a great day and thank you for your video.

  • All the reasons, resonate with me.
    What comes out, is what you put there…. Big tip, wait for the food to cool down before you store it.

  • Why would you use a rice cooker on for an hour when you can just boil it yourself in a pan in like 12 minutes? Also, everyone talks about meal prep, then what? You freeze it or? I’m making mine the night before every day so it doesn’t go to shit before I eat it

  • I love what you do… so organized and neat!!! I’m following your steps. Thanks for been here, you help a lot of people with your kindness �� God bless you!!

  • It’s still amaze me just how many people don’t know about Custokebon Secrets (do a search on google) even though many people lost crazy amounts of weight using it. Thanks to my personal pal who told me about it. I have lost a ton of fat.

  • Hello, what is your favorite brand of tahini? I heard that the thrive market brand tasted very bitter. I’ve never had tahini before.

  • Hello Mrs Anderson
    I so enjoy your videos! Thank you for sharing. The Lord is so good. Gods blessings as you prepare for your new baby. My daughter birthed four children at home with a midwife. What a blessing! In my day I was unsaved and going the way of the world so this was never a part of my thinking. I was saved at age 45. So seeing your videos are such a blessing to me and just rings so true to my heart. You and Pastor have blessed me all the way to NJ. Love and prayers to you and your precious family

  • I’d love to see more of theseI have put this book on hold at my library and am looking forward to trying it out. I will say though, I will probably end up purchasing it after seeing you cook several of the recipes, they look delicious ��

  • Looks like great meals my only question about it is not wanting to eat mince or chicken etc 3 nights in a row. I suppose once you have done a few weeks and have left over portions that you can freeze you can build in variety that way. Wondering what your thoughts are on this?

  • That has been my approach for the last 3 years. It saves a lot of time and resources. I only boil them, especially the cereals and kienyeji mboga. I also ensure that each pack is just enough for a meal.. but I need to start going to Marikiti:D:D. Loved the meatball recipe:)

  • Yes, more videos, please! I bought this book from your link and am trying some weeks in it also. Still, it’s fun to see you prepare them and it inspires me to try a new week!

  • The cottage pie looks scrumpy its a classic we all love here in England! I think I’ll make one as it has been a bit cooler here the past week or so. I’m so enjoying these Batch cooking videos everything looks delicious. ����

  • What I love about your videos is that I know that whatever you’re teaching, it worksand it works well! After having 10 children, you’ve pretty much mastered this! Thanks for sharing your wisdom!

  • this nigga dont got to explain shit 2 sarcastic ass smart mouths saying his meat cutting method aint correct. Nigga!!! this dude an alpha, he’s working out his forearms same time as he is meal prepping. i bet he didnt even think about it, but i bet a lot of you would be soar the next day from squeezing the scissors 2gether to cut through the meat.

  • So glad he’s changed up his way of looking at food and nutrition, more people should make the same change and realize that they don’t gotta eat chicken, rice and oatmeal 7 days a week

  • You don’t have to trim the fat from your chicken; most of it will render out while you cook. On top of that, if you’re not trying to cut a bit of fat is okay. Fat is one of the most slow burn calorie sources you can get; the whole thing from the 80’s of “fat makes you fat” is a lie, fat actually helps you fast (you stay fuller longer).

  • R.I.P. Uncle Bens because the liberal mob claimed it to be racist. Now we have Aunt Tim’s rice with a white guy in a pink leotard on the cover to include everyone!

  • Great tips on batch cooking… I do the same only for one person family:) it really helps sort out the headache of ‘what am I having for dinner’…

  • Lovely video Robin. I love watching your videos, I always feel inspired and relaxed. I love this idea of batch cooking and would love to see more videos like this. Thank you ��

  • I tried it, I FAILED. I put chicken and potatoes, chicken was fine after defrost, but I threw away all the potatoes. Bitch it doesnt work….

  • Do natural popular weight loss methods like Custokebon Secrets really work and if so, how effective are they? I have heard several awesome things about this popular fat burn method.

  • Hi Robin, I really missed you on Sunday. Hoping you were taking a little time off. All these recipes looked good. One of my daughters is intrigued with this cookbook. Think she might try it. I basically cook kind of like this by prepping things ahead but just not as many meals since I am alone here. Good news for me, I am over whatever illness I had and my “flood” repairs are done after over a month and my house is putting back together. I even did a little on-line shopping for a few new decor pieces. The bad news is the virus is really bad here as it is all over Texas. I am strictly staying in now like I was in the beginning. Please stay well and love in Christ.