Cheat Sheet: Meal Planning and Batch Cooking

Meal Planning Benefits

Saves money (less food waste, fewer impulse purchases)
Saves time (fewer shopping trips, efficient cooking)
Improves nutrition (balanced meals, less takeout)
Reduces stress (eliminates daily “what’s for dinner?” decisions)
Minimizes food waste (ingredients used purposefully)

Meal Planning Timeline

WEEKEND: Plan meals, shop, prep ingredients, batch cook
WEEKDAY MORNINGS: Thaw frozen items if needed
WEEKDAY EVENINGS: Minimal cooking, mostly reheating and assembling

Meal Planning Strategies

Strategy	Best For	Tips
Theme nights	Families, beginners	E.g., Meatless Monday, Taco Tuesday, Pasta Wednesday
Cook once, eat twice	Busy schedules	Double recipes, plan for intentional leftovers
Prep components	Flexibility lovers	Cook proteins, grains, roasted vegetables separately
Freezer meals	Ultra-busy periods	Prepare complete meals that freeze well
Rotating meal schedule	Routine lovers	Create 2-4 week rotation of favorite meals

Balanced Meal Formula

PROTEIN + VEGETABLE(S) + COMPLEX CARB + HEALTHY FAT

Examples: - Grilled chicken + roasted broccoli + quinoa + olive oil dressing - Beans + bell peppers & onions + brown rice + avocado - Salmon + asparagus + sweet potato + butter

Grocery Shopping Efficiency

Store Navigation Strategy

1. PRODUCE: Start with fresh items
2. PROTEIN: Meat, fish, tofu, etc.
3. DAIRY: Milk, cheese, yogurt
4. PANTRY: Grains, canned goods, oils
5. FROZEN: Last to maintain cold chain

Money-Saving Tips

Shop with a list and stick to it
Buy in-season produce
Check unit prices, not just total price
Buy whole foods rather than pre-cut/prepared
Use store loyalty programs
Consider store brands for staples
Buy in bulk for non-perishables you use regularly

Batch Cooking Fundamentals

Best Foods for Batch Cooking

Food Category	Examples	Storage Time (Refrigerator)	Storage Time (Freezer)
Soups/Stews	Chili, lentil soup, beef stew	3-4 days	2-3 months
Casseroles	Lasagna, enchiladas	3-4 days	2-3 months
Grains	Rice, quinoa, farro	3-4 days	1-2 months
Proteins	Grilled chicken, meatballs	3-4 days	2-3 months
Roasted vegetables	Broccoli, sweet potatoes	3-4 days	Not recommended
Sauces	Tomato sauce, curry sauce	3-4 days	2-3 months

Batch Cooking Sequence

1. START LONG-COOKING ITEMS: Beans, stocks, braises
2. PREP VEGETABLES: Wash, chop all at once
3. COOK PROTEINS: Roast, grill, or sauté
4. COOK GRAINS: While proteins are cooking
5. MAKE SAUCES/DRESSINGS: While other items finish
6. ASSEMBLE MEALS: Combine components as needed

Food Storage Guide

Container Types

Container Type	Best For	Pros	Cons
Glass	All foods	Doesn’t stain, microwave-safe	Heavier, can break
Plastic	Most foods	Lightweight, affordable	Can stain, may not be microwave-safe
Silicone	Freezer items	Flexible, durable	More expensive
Vacuum-sealed bags	Freezer items	Prevents freezer burn	Requires special equipment

Proper Cooling Sequence

HOT FOOD → COOL AT ROOM TEMP (MAX 1-2 HOURS) → REFRIGERATE/FREEZE

Labeling System

Include on every container: - Contents - Date prepared - Use-by date - Reheating instructions (optional)

Safe Thawing Methods

Method	Time Required	Best For
Refrigerator	24 hours per 5 lbs	All foods, safest method
Cold water bath	30 min per lb (change water every 30 min)	Sealed foods, same-day use
Microwave	Minutes	Immediate cooking after thawing
Direct cooking	Add 50% more cooking time	Soups, stews, some casseroles

Reheating Methods

Food Type	Best Reheating Method	Tips
Soups/Stews	Stovetop	Medium heat, stir occasionally
Casseroles	Oven	350°F (175°C), cover with foil
Rice/Grains	Microwave	Add splash of water, cover
Roasted vegetables	Oven	400°F (200°C) to re-crisp
Proteins	Depends on type	Low and slow to prevent drying

Meal Components That Freeze Well

Excellent Freezers

Soups and stews
Cooked beans and lentils
Cooked grains (slightly undercook)
Casseroles (unbaked or baked)
Meatballs and meatloaf
Tomato-based pasta sauces
Curry sauces
Baked goods

Poor Freezers

Cream-based sauces (can separate)
Potato dishes (texture changes)
Fried foods (lose crispness)
Raw vegetables with high water content
Fully dressed salads
Eggs in shell
Yogurt and soft cheese

Repurposing Leftovers

Original Meal	Repurposing Ideas
Roast chicken	Chicken salad, soup, enchiladas, stir-fry
Chili	Stuffed peppers, taco salad, baked potatoes
Rice	Fried rice, rice pudding, stuffed peppers
Pasta	Frittata, pasta salad, pasta bake
Roasted vegetables	Grain bowls, frittata, blended into soup

Troubleshooting Common Meal Planning Issues

Issue	Solution
Food boredom	Introduce one new recipe per week
Produce spoiling	Plan to use delicate items early in the week
Lack of time	Start small with 2-3 planned meals per week
Family resistance	Involve family in planning, include favorites
Weekend unavailable	Break prep into 20-30 minute sessions throughout week
Unexpected events	Build in 1-2 flexible meals or quick backup options

cheatsheet_lesson7