In this article we want to explain how to cook for the whole week and share the planning of a weekly menu. This menu is designed to be cooked all Sunday (or the day that suits you best) so you don’t have to think about lunch and dinner during the week.
These schedules are also known as meal prep or meal plan . The most important thing when cooking your meal prep , is to have a menu that allows us to cook in batches and make the most of those two or three hours a week that we spend in the kitchen. This type of batch cooking is known as batch cooking , a way of cooking whose success lies in finding a practical menu of simple recipes that combine different culinary techniques to take advantage of a stove and oven in the same space-time.
In this video, Alimmenta dietitians-nutritionists Adriana Oroz and Cristina Lafuente tell us about this type of cuisine and explain one of the plans that Adriana periodically publishes on her Instagram account . Below we leave you the recipes and also a link to download your meal prep .
Recipes for batch cooking
Sweet potato pie recipe
1 small zucchini, 1 medium sweet potato, 4 whole eggs, oregano and salt.
Clean and cut the zucchini and the sweet potato into very thin sheets. It is important that the sweet potato strips are thin to equal the cooking time of the different foods.
In a separate bowl beat the eggs and season with salt and oregano.
Pre heat the oven to 180º
In a baking dish, start by placing a small amount of beaten egg.
Second, add a layer of sweet potato. Between layers, it is important to always add a little mixture of the beaten egg so that all the ingredients are well impregnated. You see alternating layers: sweet potato, beaten egg, zucchini … etc.
Bake for 40-45 minutes at 130º. It is important to do it at low temperature so that the egg does not cook before the rest of the ingredients. .
Salad “scrambled chili”
Lettuce (cut very finely and soaked in water), avocado, red onion, tomato, chopped kiwi, chopped coriander.
Dressed with lemon juice, apple cider vinegar, olive oil, salt and spicy powder.
Hake in sauce
Clean and cut the onion into very fine pieces. Add the onion in the pan and cover it with water. Let it cook over high heat (without oil). You can play with the amount of water depending on whether it is more or less made (it is a way to control the use of oil). When the onion is more or less done, add the portion of grated potato and hake and let them cook together over medium heat. Add salt, parsley and curry to taste and let it finish making. The grated potato will thicken the sauce.
Tuna stew with tomato
Fresh tuna, onion, carrot, garlic clove and green pepper.
Carrot, onion, red, yellow and green pepper, zucchini and squash.
Clean and cut the vegetables into homogeneous sizes to equal the cooking time of all of them. Add spices to taste and olive oil. Bake for 45 min at 140º.
Banana and oatmeal sponge cake (3 servings)
2 whole eggs, 120g of oat flakes, 3 ripe bananas, 1 glass of milk or vegetable drink or 2 yogurts and cinnamon to taste.
Crush all the ingredients and bake for 25 minutes at 180º. Let cool to room temperature and store in the fridge. It can last 3-4 days.