If you’re trying to eat healthier, save time, and stay on budget, batch cooking might be your new best friend. One of the simplest places to start is with grains and vegetables—the core of countless nutritious meals. Prepping a few big batches of these staples on the weekend means quicker lunches, easier weeknight dinners, and fewer last-minute takeout temptations.
Start with grains. Brown rice, quinoa, farro, and bulgur all store well in the fridge for 4–6 days and freeze beautifully for longer storage. Choose 1–2 to cook in large quantities using the absorption or boil-and-drain method. A general rule of thumb is 2 cups dry grain to 4–5 cups water for most whole grains.
Once cooled, store grains in airtight containers and portion them into individual servings if you’re packing meals ahead of time. Use them as the base for grain bowls, stir-fries, salads, or soups. Bonus: they reheat easily in the microwave or skillet with a splash of broth or water.
Next, turn to vegetables. Roasting a large sheet pan (or two) of seasonal vegetables—think broccoli, carrots, zucchini, cauliflower, bell peppers, and sweet potatoes—is one of the easiest ways to get ahead. Chop everything to similar sizes, toss with olive oil, salt, and pepper, and roast at 400°F for 25–40 minutes, flipping once for even cooking. Roasted veggies add flavor and color to wraps, pasta, eggs, and bowls throughout the week.
Want to keep things interesting? Try seasoning your vegetables in batches. Use curry powder on one tray, garlic and rosemary on another, or toss with smoked paprika and cumin for a bolder flavor. For a step-by-step breakdown, see this guide to roasting vegetables from The Kitchn.
Proper storage makes all the difference. Use stackable, airtight containers that make it easy to see what you’ve prepped. Reusable silicone bags or glass meal prep containers with compartments are great options for keeping everything fresh and organized. If you’re investing in storage gear, be sure to buy Fluz gift cards to buy from retailers like Target, Walmart, or Bed Bath & Beyond. You’ll earn instant cashback while stocking up on containers, sheet pans, and utensils that make batch cooking more efficient.
By setting aside just 1–2 hours each week to prep grains and veggies, you’ll lay the groundwork for quick, nourishing meals all week long. Batch cooking is about working smarter in the kitchen—and saving time and money while doing it.
