Batch Cooking Basics: Recipes That Scale Up Easily

While doubling a recipe is helpful, true meal prepping involves choosing dishes that are specifically designed to scale up easily and have components that can be prepped in large batches. This means less time spent cooking throughout the week and more time to do the things you love.

Let’s explore some of my favorite meal prep recipes, that are guaranteed to make your weeknight dinners easy.

1. Moroccan Chickpea & Sweet Potato Stew with Couscous

Ingredients (for 4 servings, easily doubled or tripled)

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 sweet potatoes, peeled and diced
• 1 can (15oz) chickpeas, drained and rinsed
• 1 can (14.5oz) diced tomatoes, undrained
• 4 cups vegetable broth
• 1 tbsp Moroccan spice blend (or use a combination of cumin, coriander, cinnamon, ginger, turmeric)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 cup couscous
• 1/2 cup chopped cilantro, for garnish

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute.
2. Stir in sweet potatoes, chickpeas, tomatoes, broth, spices, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until sweet potatoes are tender.
3. While the stew simmers, prepare couscous according to package directions.

Meal Prep Tips

Couscous cooks quickly and you can prep in advance. Also, flavors meld beautifully over time, making it ideal for meal prepping. The stew freezes beautifully. Cool completely before dividing into freezer-safe containers. When ready to eat, thaw overnight in the refrigerator and reheat on the stovetop or in the microwave.

2. Turkey Taco Chili

Ingredients (for 6 servings)

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 lb ground turkey
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1 can (15oz) black beans, rinsed and drained
• 1 can (15oz) kidney beans, rinsed and drained
• 1 can (14.5oz) diced tomatoes, undrained
• 1 cup corn kernels (fresh or frozen)
• 2 cups chicken or vegetable broth
• Salt and pepper to taste
• Toppings: shredded cheese, avocado, sour cream, cilantro, tortilla chips

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook for another minute.
2. Add ground turkey and cook until browned, breaking up any large chunks with a wooden spoon.
3. Stir in chili powder, cumin, smoked paprika, cayenne pepper (if using), and cook for another minute.
4. Add black beans, kidney beans, tomatoes, corn, and broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until chili has thickened. Season with salt and pepper to taste.

Meal Prep Tips

• Toppings can be prepped and stored separately for freshness.
• Consider cooking a large batch of rice or quinoa to serve alongside the chili.
• Add chopped bell peppers or zucchini to the chili for extra vegetables.

3. Lemon Herb Baked Chicken with Roasted Vegetables

Ingredients (for 4 servings)

• 4 boneless, skinless chicken breasts or thighs
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1 tsp dried oregano
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1/4 tsp black pepper
• 4 cups chopped vegetables (broccoli, Brussels sprouts, carrots, potatoes)

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, thyme, salt, and pepper.
3. Place chicken breasts or thighs on the prepared baking sheet and pour the marinade over them, turning to coat evenly.
4. Arrange chopped vegetables around the chicken.
5. Roast for 25-30 minutes, or until chicken is cooked through and vegetables are tender.

Meal Prep Tips

Choose your favorite vegetables or use a pre-cut mix from the grocery store to save time. To prevent the chicken from drying out, reheat it gently in the oven or microwave. 

4. Black Bean Quinoa Salad

Ingredients (for 4 servings)

• 1 cup quinoa, cooked and cooled
• 1 can (15oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1/2 cup chopped red onion
• 1/2 cup chopped cilantro
• 1/4 cup lime juice
• 2 tbsp olive oil
• 1/2 tsp cumin
• Salt and pepper to taste

Instructions

1. In a large bowl, combine quinoa, black beans, bell pepper, red onion, and cilantro.
2. In a separate bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
3. Pour dressing over the quinoa mixture and toss to combine.

Meal Prep Tips

Prep the quinoa and vegetables in advance and store them separately.  Store the salad and dressing separately to prevent the quinoa from getting soggy.  

5. Breakfast Burritos

Ingredients (for 4 burritos)

• 4 large flour tortillas
• 8 eggs
• 1/2 cup shredded cheese (cheddar, Monterey Jack, or your favorite)
• 1/2 cup cooked breakfast sausage or chorizo
• 1/2 cup chopped vegetables (onions, peppers, spinach)
• Salsa, hot sauce, or guacamole (optional)

Instructions

1. In a large bowl, whisk together eggs. Season with salt and pepper.
2. Heat a large skillet over medium heat. Add a little oil and scramble the eggs until cooked through.
3. Warm tortillas in a dry skillet or microwave.
4. Divide eggs, cheese, sausage, and vegetables evenly among the tortillas.
5. Roll up burritos tightly.

Meal Prep Tips

• Wrap each burrito individually in foil or plastic wrap before freezing.
• Reheat in the microwave or oven until heated through.
• Top with your favorite salsa, hot sauce, or guacamole.

Final Thoughts

Meal prepping is a game-changer for busy home cooks, offering a way to enjoy delicious, home-cooked meals without the daily hassle of cooking. The key is to choose recipes that are easy to scale up. By planning ahead, investing in proper storage, and following simple tips, you can transform your meal prep game and enjoy more free time throughout the week.