3 Batch-Cooked Meals for the Week + Healthy Premade Snacks + Grocery List
Welcome Back!
Hello Kitchen Confidence Family!
Ready to power through the week with minimal stress and tasty meals? I’ve got you covered with three batch-friendly recipes, easy snack ideas, and a single prep plan that sets you up for success. Let’s jump in!
Recipes (Each Makes ~4 Servings)
Greek Chicken Bowls
Flavor: Zesty Mediterranean marinade with refreshing veggies and tangy yogurt.
- Main Ingredients:
- 1.5–2 lbs boneless chicken breasts or thighs
- Marinade: ¼ cup olive oil, juice of 1 lemon, 2 minced garlic cloves, 1 tsp dried oregano, salt & pepper
- 2 cups cooked brown rice (or quinoa)
- 1 cucumber (diced)
- 1 cup cherry tomatoes (halved)
- Optional topping: Tzatziki or plain Greek yogurt
Directions
1. Marinate Chicken: In a bowl or zip-top bag, mix oil, lemon juice, garlic, oregano, salt & pepper. Add chicken; refrigerate for at least 30 minutes.
2. Cook Chicken: Grill or bake at 400°F (200°C) for ~20–25 minutes (to 165°F/74°C).
3. Assemble Bowls: Divide cooked rice into meal containers. Top with sliced chicken, cucumbers, tomatoes, and a spoonful of tzatziki/yogurt.
Turkey Meatballs & Roasted Veggies
Flavor: Savory, versatile meatballs with colorful roasted vegetables.
- Main Ingredients:
- 1.5 lbs ground turkey (93% lean or preferred)
- 1 egg
- ¼ cup breadcrumbs (panko or whole wheat)
- 1 tsp Italian seasoning, 1 tsp garlic powder, salt & pepper
- 2 cups chopped veggies (e.g., zucchini, bell peppers, onions)
Directions
1. Form Meatballs: In a bowl, combine turkey, egg, breadcrumbs, seasonings. Shape into ~1½-inch balls.
2. Roast: Preheat oven to 400°F (200°C). Arrange meatballs on one sheet pan, veggies on another with olive oil, salt, pepper. Roast 15–20 minutes. Check meatballs reach 165°F (74°C).
3. Serving Options: Pair with more brown rice, pasta, or stuff them in a wrap.
Garlicky Shrimp & Quinoa Stir-Fry
Flavor: Light garlicky seafood with hearty quinoa and a mix of stir-fry veggies.
- Main Ingredients:
- 1 lb shrimp (peeled & deveined)
- 2–3 garlic cloves (minced)
- 2 Tbsp olive oil
- 3 cups cooked quinoa (from ~1 cup dry)
- ~2 cups assorted stir-fry veggies (carrots, broccoli florets, snap peas, etc.)
- Optional: A splash of soy sauce or fresh lemon juice
Directions
1. Sauté Shrimp: Warm oil in a skillet; add garlic, then shrimp. Season with salt & pepper. Cook ~2 minutes per side, then remove shrimp.
2. Stir-Fry Veggies: In the same skillet, add a bit more oil if needed; sauté veggies until tender-crisp.
3. Combine: Return shrimp to the pan, stir in cooked quinoa, and finish with soy sauce or lemon juice to taste.
Healthy Premade Snacks
Use these for quick energy boosts between meals:
1. Hummus & Veggie Cups
- Portion carrots, celery, and bell pepper strips into small containers with a side of hummus.
2. Greek Yogurt Parfaits
- Layer Greek yogurt, berries, and granola in small jars.
3. Energy Bites
- Mix 1 cup oats, ½ cup nut butter, 2 Tbsp honey; add optional chocolate chips or flax. Roll into balls.
4. Apple Slices with Nut Butter
- Slice apples, toss in lemon water to prevent browning. Pair with single-serve nut butter.
Consolidated Grocery List
(Adjust quantities based on exact needs and how many snacks you plan to make.)
Proteins & Dairy
- Chicken: 1.5–2 lbs (breasts or thighs)
- Lean Ground Turkey: 1.5 lbs
- Shrimp: 1 lb (peeled & deveined)
- Eggs: 1 (for meatballs)
- Greek Yogurt or Tzatziki: ~1 container (for Greek bowls, parfaits optional)
- Nut Butter (peanut, almond, etc.)
Produce
- Garlic: ~1 head (you’ll use several cloves)
- Onion: 1–2 (for meatballs, optional in marinades)
- Lemons: 2–3 (chicken marinade, apple slices)
- Cucumber: 1
- Cherry Tomatoes: 1 pint (~1 cup)
- Bell Peppers, Zucchini, Onions (for roasting): enough for ~2 cups chopped
- Stir-Fry Veggies: ~2 cups (carrots, broccoli florets, snap peas, etc.)
- Apples: 2–3 (slicing for snacks)
- Carrots, Celery, Extra Bell Peppers (for hummus cups)
- Berries (for parfaits, optional)
Grains & Dry Goods
- Brown Rice: Enough for ~2 cups cooked ( ~1 cup dry)
- Quinoa: ~1 cup dry (makes ~3 cups cooked)
- Breadcrumbs (panko or whole wheat): ~¼ cup
- Old-Fashioned Oats: ~1 cup (for energy bites)
- Granola or Chia Seeds (for parfaits, optional)
- Tortillas or Wraps (optional if you want to use the meatballs in a wrap)
Pantry Staples
- Olive Oil (or cooking oil of choice)
- Honey (marinades, energy bites)
- Italian Seasoning, Garlic Powder
- Salt & Pepper
- Soy Sauce (for stir-fry)
- Nut Butter (peanut, almond, etc.)
- Hummus (for veggie cups)
(You likely have some of these (salt, pepper, oil) already—double-check before shopping.)
Prep List & Timeline
Total Time: ~2–3 hours for a full cook/assemble session
1. Marinate & Cook Proteins
- Greek Chicken: Mix marinade, let chicken rest for 30+ minutes, then bake or grill.
- Turkey Meatballs: Combine ground turkey, egg, breadcrumbs, seasoning. Form balls; roast with chopped veggies.
- Shrimp: Quick-cooking—handle last or cook midweek as needed.
2. Cook Grains
- Boil quinoa (for stir-fry) and brown rice (for Greek bowls) simultaneously in separate pots.
3. Chop Veggies
- Dice cucumber, halve tomatoes for Greek bowls.
- Prep bell peppers, onions, zucchini for roasting.
- Slice carrots, celery, extra peppers for hummus cups.
- Slice apples and toss in lemon water (drain well before storing).
4. Assemble Meals
- Greek Bowls: Portion rice, sliced chicken, cucumber, tomatoes, and a dollop of tzatziki in containers.
- Meatballs & Veggies: Pair in containers; optionally add rice or pasta.
- Shrimp Stir-Fry: Store cooked shrimp and quinoa separately, or combine with stir-fry veggies.
- Label and refrigerate.
5. Snack Prep
- Roll energy bites.
- Layer Greek yogurt parfaits with berries and granola.
- Portion hummus & veggie cups.
- Pack apple slices with nut butter.
Common Cooking Mistakes to Avoid
1. Overcrowding: Give meatballs/veggies room to roast properly.
2. Under-Seasoning: Taste as you go—salt, pepper, lemon juice can transform a dish.
3. Wet Produce: Pat veggies dry before roasting or sautéing.
4. Overcooking Seafood: Shrimp cook fast; remove from heat once they turn pink.
5. Forgetting to Label: Clearly mark containers with dates to track freshness.
One Tip of the Week
“Pre-portion Your Snacks.”
It’s easy to overdo it when snacking straight from a big container. By dividing hummus, yogurt, or fruit into single-serve portions upfront, you’ll save time later and keep portions in check.
Community Corner
- Share Your Meal Prep Wins: Drop a comment on my LinkedIn post or reply to this email if you have questions or tips.
- On Social Media? Post photos using #KitchenConfidence so I can see your creations and cheer you on!
Closing Thoughts
With these recipes, snacks, and a solid plan, you’ll glide through the week without the “What’s for dinner?” scramble. A little upfront work goes a long way in saving you time, money, and stress. Until next time, cook with confidence!
—Chef Robbie