Batch cooking is the practice of preparing large quantities of food at once, then portioning and storing it for the week ahead. It works because it concentrates your kitchen time into one or two sessions, leaving you with ready-to-eat meals on busy days. This plan focuses on versatile, freezer-friendly components—like grains, proteins, and sauces—that you can mix and match throughout the week.
Ingredients
- 2 cups (400 g) dried brown rice
- 2 cups (400 g) dried quinoa
- 2 lbs (900 g) boneless, skinless chicken thighs
- 2 lbs (900 g) lean ground beef (90/10)
- 2 tbsp (30 ml) olive oil, divided
- 1 large yellow onion, diced
- 4 cloves garlic, minced
- 2 tbsp (30 g) tomato paste
- 1 tbsp (15 ml) Worcestershire sauce
- 1 tsp (5 g) smoked paprika
- 1 tsp (5 g) ground cumin
- 1 tsp (5 g) chili powder
- 1 tsp (5 g) salt, plus more to taste
- 1/2 tsp (2.5 g) black pepper
- 2 cups (480 ml) low-sodium chicken broth
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (15 oz / 425 g) diced tomatoes, with juices
- 1 cup (240 g) plain Greek yogurt (optional, for serving)
- Fresh cilantro or parsley for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C). Line a rimmed baking sheet with aluminum foil or parchment paper.
- Rinse the brown rice and quinoa separately in a fine-mesh strainer under cold water. Place each in a medium saucepan with 2 cups (480 ml) water for the rice and 1 3/4 cups (420 ml) water for the quinoa. Bring to a boil, then reduce heat to low, cover, and simmer. The rice will take about 40–45 minutes; the quinoa about 15–20 minutes. Once done, fluff with a fork and set aside to cool slightly.
- While the grains cook, pat the chicken thighs dry with paper towels and season both sides with a pinch of salt and pepper. Heat 1 tbsp (15 ml) olive oil in a large skillet over medium-high heat. Sear the chicken in a single layer, working in batches if needed, for 4–5 minutes per side until golden brown. Transfer the chicken to the prepared baking sheet.
- Roast the chicken in the oven until it reaches an internal temperature of 165°F (74°C) as measured with a food thermometer, about 20–25 minutes. Remove from oven and let rest for 5 minutes before slicing or shredding.
- While the chicken roasts, wipe out the skillet and heat the remaining 1 tbsp (15 ml) olive oil over medium heat. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes. Add the garlic and cook for 1 minute until fragrant.
- Add the ground beef to the skillet. Break it up with a wooden spoon and cook until browned and no longer pink, about 8–10 minutes. Drain off excess fat if desired. The beef is safe when it reaches 160°F (71°C) per USDA FSIS guidelines; check with a food thermometer.
- Stir in the tomato paste, Worcestershire sauce, smoked paprika, cumin, chili powder, salt, and black pepper. Cook for 1–2 minutes to toast the spices.
- Pour in the chicken broth, black beans, and diced tomatoes (with their juices). Bring to a simmer and let cook for 10 minutes, stirring occasionally, until the sauce thickens slightly. Taste and adjust seasoning with more salt if needed.
- Once the chicken is cool enough to handle, slice or shred it into bite-sized pieces. Add the chicken to the beef mixture and stir to combine. Let the mixture cool completely before portioning.
- Divide the cooked rice and quinoa into five separate airtight containers. Top each with an equal portion of the beef-chicken mixture. Seal and refrigerate or freeze according to the storage instructions below.
Tips
- Substitutions: Use ground turkey or pork instead of beef (cook to 160°F/71°C). For a vegetarian version, replace the chicken with extra beans or lentils and use vegetable broth; the cooking time for lentils is about 20–25 minutes.
- Storage: Keep the containers in the refrigerator for up to 4 days, or freeze for up to 3 months. Label each container with the date and contents. Thaw frozen portions overnight in the fridge before reheating.
- Common mistake: Overcooking the grains. Check the rice and quinoa a few minutes before the suggested time to avoid mushy textures. Fluffing with a fork immediately after cooking helps keep them separate.
- Time-saver: While the grains and chicken cook, prepare the beef mixture in parallel. This cuts total active time significantly. Also, use pre-minced garlic or frozen diced onions if you’re short on time.
Serving Suggestions
Serve each portion warm with a dollop of Greek yogurt and a sprinkle of fresh cilantro or parsley. For a complete meal, add a side of steamed broccoli, a simple green salad, or roasted vegetables. You can also use the mixture as a filling for tacos, burritos, or lettuce wraps. The grains can be served as a base or mixed in with the meat and beans.
Variations
- Tex-Mex: Add a can of corn (drained) and a diced jalapeño to the beef mixture. Top with shredded cheese and salsa.
- Italian: Replace the cumin and chili powder with 1 tsp dried oregano and 1 tsp dried basil. Use marinara sauce instead of diced tomatoes, and serve over pasta or polenta.
- Asian-inspired: Swap the chicken for 2 lbs (900 g) boneless, skinless chicken breast (cook to 165°F/74°C) and use soy sauce, ginger, and garlic instead of the spices. Serve with rice and a drizzle of sesame oil.
- Breakfast bowl: Add a fried or scrambled egg on top of a portion of the beef mixture and grains for a hearty breakfast. If using eggs, cook until the yolk and white are firm.
Storage and Reheating
Refrigerate portions within 2 hours of cooking. They will keep for 3–4 days. To freeze, place containers in the freezer for up to 3 months. For best texture, thaw in the refrigerator overnight. Reheat individual portions in the microwave on high for 2–3 minutes, stirring halfway, or in a saucepan over medium heat with a splash of water or broth until heated through to 165°F (74°C) for leftovers. The grains may dry out slightly upon reheating; adding a teaspoon of water before microwaving helps restore moisture.
Frequently Asked Questions
Can I use chicken breast instead of thighs? Yes, but breast meat cooks faster and can dry out. Reduce roasting time to 15–20 minutes and check for 165°F (74°C) with a thermometer.
How long can I keep the cooked meals in the fridge? Up to 4 days, as long as they are refrigerated within 2 hours of cooking. If you don’t plan to eat them within that time, freeze them.
Can I freeze the entire batch? Absolutely. Portion into individual containers and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
What if I don’t have all the spices? You can use 2 tbsp (30 g) of taco seasoning or Italian seasoning instead of the individual spices. Adjust the amount to taste.
Is it safe to reheat the meals more than once? It is best to reheat only the portion you will eat. Repeated reheating can cause texture loss and increase the risk of bacterial growth. Always reheat to 165°F (74°C).
Can I make this recipe vegetarian? Yes, omit the chicken and use 3 cans of black beans (or a mix of beans and lentils) and vegetable broth. Cook the beef substitute (like plant-based crumbles) according to package instructions, or simply sauté the vegetables and beans together.
Related
- House Special Egg Foo Young Recipe
- Avocado Egg Rolls: Step-by-Step Recipe
- Green Bowl Breakfast Options: 5 Easy Recipes
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).