Katie from Hey Nutrition Lady shares practical tips for batch cooking to make your week in the kitchen easier. Learn which ingredients store well, how to use your freezer effectively, and how to assemble meals without a recipe.
In this episode we focus on batch cooking—smart, simple strategies to save time and reduce mealtime stress during the week.
I spoke with Katie Trant, the creator of Hey Nutrition Lady. Katie is a university-trained nutritionist with a Bachelor of Science in Food, Nutrition and Health and a Master of Science in Nutrition. She uses her scientific background to cut through the noise in nutrition advice, promoting evidence-based, practical guidance and easy, flavorful vegetarian recipes.
Katie writes about real food, intuitive eating and body positivity. She’s also great at meal planning and lunch packing. A fan of cheese and green smoothies (though not of mushrooms), she grew up in Vancouver, Canada and now lives in Stockholm with her husband and two sons.
Katie offers useful, realistic batch-cooking tips so you don’t need to spend hours in the kitchen to get ahead. With a little planning you can prepare a few staple components—like cooked brown rice—that transform into several different meals: rice bowls, fried rice, or a quick stir-fry. Her approach reduces decision fatigue and makes weeknight cooking faster and more enjoyable.
Recipe of the Week
This week’s featured recipe is my vegetarian quiche. Since Katie follows a vegetarian diet, I chose a veggie-forward recipe from the blog. This quiche is new and has impressed multiple testers—some calling it the best quiche they’ve had. Enjoy it for breakfast, lunch or dinner.
Listen In
Listen to today’s episode on Apple, Stitcher or Spotify.
Episode 29 – How to Batch Cook
What Is Batch Cooking
- Batch cooking sets you up for an easier week by preparing components in advance.
- When you have cooked ingredients ready, you can quickly assemble varied meals without a lot of effort.
Katie’s Batch-Cooking Formula
Spend some time on the weekend to prepare one of each of these components:
- A grain
- A green
- A protein
- A sauce
Equipment for Batch Cooking
- An Instant Pot or electric pressure cooker speeds up cooking and simplifies tasks.
- Sturdy storage containers help with organization and portioning.
- Reusable silicone freezer bags save space and reduce waste.
- Make full use of your freezer to store prepared ingredients and meals.
Best Foods for Batch Cooking
- Starchy root vegetables hold up well and reheat nicely.
- Kale and other hearty greens last longer than delicate leaves like spinach or lettuce.
- Most vegetables roast well together on a sheet pan, creating ready-to-use components for the week.
Use Your Freezer
- Rely on your freezer more often—many foods freeze well and it’s a great way to keep prepared meals on hand for busy days.
Links Discussed
- Batch Cooking for a Healthy Week
- Naturally Sweetened Pumpkin Pie
- Sustainable Cook’s How-To Freeze posts
- How to Make a Meal Bowl Without a Recipe
Where to Find Katie
- Website
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