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Kitchen · Plan

Batch-Cook Sunday: One Hour, Five Healthy Dinners

A simple hour on Sunday sets up your whole week. Cook a few basics and mix them into five meals.

HealthStylz Editors
· 3 min read

Photo: Nataliya Vaitkevich

The short version

  • Cook basics once, then mix them into five dinners.
  • Chill food in shallow containers within 2 hours.
  • Leftovers keep 3 to 4 days; freeze the rest.

Nutrition facts

Good foods to batch-cook. One normal serving of each.

Fiber per serving

  1. Chicken breast3 oz cooked (85 g)0 g
  2. Brown rice1 cup cooked (202 g)3.2 g
  3. Sweet potato1 medium, raw weight (130 g)3.9 g
  4. Black beans1 cup cooked (172 g)15 g
  5. Broccoli1 cup chopped (91 g)2.4 g

Protein per serving

  1. Chicken breast3 oz cooked (85 g)26.4 g
  2. Brown rice1 cup cooked (202 g)5.5 g
  3. Sweet potato1 medium, raw weight (130 g)2 g
  4. Black beans1 cup cooked (172 g)15.2 g
  5. Broccoli1 cup chopped (91 g)2.6 g

Calories per serving

  1. Chicken breast3 oz cooked (85 g)140.3 cal
  2. Brown rice1 cup cooked (202 g)248.5 cal
  3. Sweet potato1 medium, raw weight (130 g)111.8 cal
  4. Black beans1 cup cooked (172 g)227 cal
  5. Broccoli1 cup chopped (91 g)30.9 cal

Source: USDA FoodData Central.

Weeknights are busy. Meal prep can be as simple as cooking a few basics on Sunday. You do not need to cook five full meals. You cook four building blocks, and then mix them in different ways. In about an hour you can have dinners ready to go for the week.

The four building blocks

  1. A big pot of brown rice.
  2. A tray of roasted vegetables (broccoli, bell peppers, carrots).
  3. A tray of seasoned chicken, cut in pieces.
  4. A skillet of turkey, beans and tomatoes with taco spices.

The hour, step by step

  • Minutes 0 to 10: Heat the oven to 425°F. Start the rice. Chop the vegetables and toss them with oil, salt and pepper. Season the chicken.
  • Minutes 10 to 15: Put the vegetables and chicken in the oven on two racks.
  • Minutes 15 to 35: Brown the turkey with an onion in a skillet. Add rinsed canned beans, canned tomatoes and taco spices. Simmer.
  • Minutes 35 to 45: Check the chicken. Take the trays out when it is done.
  • Minutes 45 to 60: Fluff the rice. Pack everything in containers and clean up.

The five dinners

  1. Monday: chicken and veggie rice bowls. Reheat and add a squeeze of lemon.
  2. Tuesday: turkey-bean taco bowls. Serve over rice with salsa, lettuce and cheese.
  3. Wednesday: veggie fried rice. Stir rice and roasted vegetables in a pan with scrambled eggs and a splash of low-sodium soy sauce.
  4. Thursday: chicken and veggie wraps. Stuff whole-grain tortillas with chicken, veggies and a spoon of yogurt sauce.
  5. Friday: turkey-bean chili. Freeze a portion of the turkey mix on Sunday. Thaw it in the fridge and add broth and chili powder.

Shopping list for the hour

  • Brown rice, canned black beans and canned diced tomatoes
  • Chicken breasts or boneless thighs, and ground turkey
  • Broccoli, bell peppers, carrots and onions
  • Whole-grain tortillas, eggs, lettuce, salsa and plain yogurt
  • Olive oil, taco spices, chili powder and low-sodium soy sauce

Tip: check the sodium on canned foods and sauces. The FDA says 5% Daily Value or less per serving is low.

Keep it safe

Food safety counts when you cook ahead. These rules come from the CDC and Cleveland Clinic.

  • Cook chicken and ground turkey to 165°F. Ground beef and pork need 160°F.
  • Do not leave food out more than 2 hours. Divide hot food into shallow containers so it cools fast, then refrigerate.
  • Keep your fridge at 40°F or below and your freezer at 0°F or below.
  • Leftovers keep 3 to 4 days in the fridge. Cooked poultry and cooked vegetables keep 3 to 4 months in the freezer, says Cleveland Clinic.
  • Reheat leftovers to 165°F.
  • Toss food that has an off smell, mold, or a slimy texture.

Make it work for you

This is a plan, not a rule. If you have a smaller family, freeze two of the dinners on Sunday and thaw them later in the week. Use what is on sale. Swap the turkey for beans or lentils if you want a meatless night.

If you are on a special diet or take medicine that depends on what you eat, check with your doctor first.

Where this comes from