Checklist: Meal Planning and Batch Cooking
Meal Planning Preparation
Assess your schedule for the upcoming week
Determine how many meals you need to plan
Consider dietary needs and preferences
Check kitchen inventory (pantry, refrigerator, freezer)
Create a grocery budget
Select recipes appropriate for your skill level
Consider seasonal ingredients for better flavor and value
Plan for leftovers and repurposing ingredients
Creating a Balanced Meal Plan
Include a variety of proteins (meat, fish, legumes, etc.)
Plan for adequate vegetable servings
Incorporate whole grains and complex carbohydrates
Balance flavors and textures across meals
Consider color variety for visual appeal and nutrition
Plan for appropriate portion sizes
Include some quick-cooking meals for busy days
Allow for some flexibility in the plan
Grocery Shopping Preparation
Create a detailed shopping list organized by store section
Check for sales and seasonal specials
Plan shopping trip for less busy store times
Eat before shopping to avoid impulse purchases
Bring reusable bags
Consider shopping at multiple stores for best value if time allows
Plan to shop once for the entire week if possible
Grocery Shopping Execution
Stick to your list as much as possible
Shop the perimeter first (produce, meat, dairy)
Compare unit prices for best value
Check expiration dates
Inspect produce for freshness
Consider frozen vegetables and fruits for longer storage
Buy in bulk for frequently used non-perishables
Check receipt before leaving store
Batch Cooking Preparation
Select recipes suitable for batch cooking
Ensure adequate storage containers are available
Clear counter space for prep work
Sharpen knives and prepare equipment
Organize ingredients by recipe
Plan cooking sequence for maximum efficiency
Prepare mise en place for each recipe
Batch Cooking Execution
Start with recipes requiring longest cooking time
Multitask when possible (oven + stovetop)
Clean as you go to maintain workspace
Taste and adjust seasonings before storing
Cool food properly before refrigerating/freezing
Label containers with contents and date
Store food at appropriate temperatures
Food Storage Best Practices
Use appropriate containers (glass, plastic, freezer-safe)
Remove as much air as possible from containers
Store raw and cooked foods separately
Keep refrigerator at 40°F (4°C) or below
Keep freezer at 0°F (-18°C) or below
Follow safe storage time guidelines
Organize refrigerator and freezer for visibility
Rotate stored food (FIFO - First In, First Out)
Meal Reheating and Repurposing
Thaw frozen food safely (in refrigerator overnight)
Reheat food to proper temperature (165°F/74°C)
Consider best reheating method for each food
Plan creative ways to repurpose leftovers
Add fresh elements to preserved meals
Adjust seasonings after reheating if needed
Weekly Meal Planning Maintenance
Evaluate what worked and what didn’t
Note favorite recipes for future planning
Adjust portion sizes based on experience
Track food waste and adjust future plans
Update your master recipe collection
Refine shopping strategies
Adjust batch cooking approach as needed