A Batch Cooking Weekly Planner

A simple, repeatable system for prepping nourishing vegan building blocks each week

1. Weekly Prep Overview

Prep Day:

Total Time Available:

This Week’s Focus (choose 1–2):

• [ ] High‑protein meals
• [ ] Quick lunches
• [ ] Easy dinners
• [ ] Snacks
• [ ] Flavor boosters
• [ ] Balanced bowls

Notes:

2. Choose Your Building Blocks

Select 1–2 items from each category to batch‑cook.

A. Grains (choose 1–2)

• [ ] Brown rice
• [ ] Quinoa
• [ ] Farro
• [ ] Barley
• [ ] Millet
• [ ] Whole‑grain pasta
• [ ] Other: ___

My choices:

B. Legumes (choose 1–2)

• [ ] Lentils (red, green, brown, black)
• [ ] Chickpeas
• [ ] Black beans
• [ ] Pinto beans
• [ ] White beans
• [ ] Split peas
• [ ] Other: ___

My choices:

C. Proteins (choose 1–2)

• [ ] Baked tofu
• [ ] Marinated tofu
• [ ] Tempeh strips
• [ ] Seitan bites
• [ ] Edamame
• [ ] Other: ___

My choices:

D. Vegetables (choose 2–4)

• [ ] Roasted root vegetables
• [ ] Steamed greens
• [ ] Roasted broccoli or cauliflower
• [ ] Sautéed mushrooms
• [ ] Bell peppers
• [ ] Zucchini or squash
• [ ] Other: ___

My choices:

E. Sauces & Flavor Boosters (choose 1–3)

• [ ] Tahini dressing
• [ ] Miso sauce
• [ ] Pesto (herb, kale, or nut‑based)
• [ ] Lemon‑tahini drizzle
• [ ] Peanut or almond sauce
• [ ] Chimichurri
• [ ] Other: ___

My choices:

3. Batch Cooking Schedule

Break your prep into simple blocks.

Block 1 — Grains (20–40 min)

Tasks:

Block 2 — Legumes (20–45 min)

Tasks:

Block 3 — Proteins (15–30 min)

Tasks:

Block 4 — Vegetables (20–35 min)

Tasks:

Block 5 — Sauces (10–15 min)

Tasks:

4. Storage Plan

Fridge (3–5 days)

• Grains
• Legumes
• Roasted vegetables
• Baked tofu or tempeh
• Sauces
• Pre‑washed greens

Freezer (1–3 months)

• Cooked beans
• Cooked grains
• Sauces (pesto, broth, curry bases)
• Roasted vegetables (if fully cooled)

What I’ll freeze this week:

5. Weekly Meal Assembly Ideas

Use your batch‑cooked items to build fast meals.

Balanced Bowls

Grain + legume + protein + veggies + sauce

Quick Lunches

Leftover grains + tofu + greens + citrus

High‑Protein Plates

Tempeh + lentils + roasted veggies + tahini

Soups & Stews

Cooked beans + veggies + broth + herbs

Wraps & Toasts

Hummus + roasted veggies + greens

Meals I want to assemble this week:

6. Reflection & Adjustments

What worked well this week?

What felt overwhelming or unnecessary?

What will I change next week?

Integration Prompt

“If I prepped just 3 building blocks each week, how much easier would my meals feel?”