My Favorite Meals, Batch-Cooked

Ingredients

• 6 whole-wheat sourdough English muffins or slices, split
• 8 eggs (use 4 whole + 4 whites to cut cholesterol)
• 6 slices microwave bacon or turkey bacon
• 3 slices American cheese, halved
• Salt, pepper, splash of milk
• Primal Kitchen mayo, optional

Method

1. Whisk eggs, whites, splash of milk, salt and pepper. Pour into a greased square dish.
2. Microwave 4–5 min (or bake 400°F ~12 min) until just set; cut into 6 squares.
3. Cook the bacon between paper towels in the microwave until crisp.
4. Toast the muffins. Layer egg, bacon, cheese; a swipe of mayo if you like.
5. Wrap each in parchment, then foil. Freeze up to 1 month.
6. Reheat: unwrap, microwave 1–1.5 min (flip halfway).

Ingredients

• 1 thick slice real sourdough (check it's fermented, not just "sourdough-flavored")
• 1 tbsp butter
• 1 medium avocado
• Finishing salt + cracked pepper

Method

1. Toast the sourdough dark and crisp.
2. Spread the butter while it's hot so it melts in.
3. Slice or smash the avocado on top.
4. Finish with flaky salt and pepper. ~500 cal total.

Ingredients

• ¾ cup chia seeds
• 4 cups shelf-stable milk (coconut, oat, or soy)
• 2 tbsp maple syrup or honey (optional)
• Frozen raspberry & mango
• Thrive coconut chips, to top

Method

1. Whisk chia, milk, and sweetener in a big bowl or jar.
2. Wait 10 min, whisk again to break up clumps.
3. Divide into 4 jars; chill overnight until thick and spoonable.
4. Top with frozen fruit (it thaws into a syrup) and coconut chips before eating.

Ingredients

• 2 cups old-fashioned oats
• ¼ cup oats blended to oat flour (the smoothness trick)
• 4 cups water or shelf-stable milk + pinch salt
• Compote: 2 cups frozen berries + splash water + 1 tsp chia
• Scoop of Greek yogurt or milk to stir in

Method

1. Simmer oats, oat flour, liquid, and salt, stirring, 6–8 min until creamy.
2. Meanwhile simmer frozen berries with a splash of water; stir in chia to thicken into compote.
3. Stir a little yogurt or milk into the oats off heat for a "London-creamy" finish.
4. Bowl it, spoon compote over, refrigerate the rest (reheat with a splash of water).

Ingredients

• 1 cup plain Greek yogurt
• 1 tbsp hemp seeds + 1 tbsp chia (or a scoop of inulin)
• Small handful walnuts
• ½ cup frozen berries (blueberries or mixed)

Method

1. Spoon yogurt into a bowl.
2. Scatter hemp, chia, walnuts, and frozen berries on top.
3. Let it sit 5 min so the berries soften and the chia plumps.

Ingredients

• 1 egg
• ⅓ cup water
• Primal Kitchen mayo, salt, pepper

Method

1. Crack the egg into a mug and cover with the water (poaching method).
2. Gently pierce the yolk membrane once with a toothpick so it won't burst.
3. Microwave 45–60 sec — start at 45 and add 5-sec bursts until the white sets but the yolk stays runny.
4. Lift out with a slotted spoon; top with a dab of mayo, salt, pepper.

Ingredients

• 3 eggs
• 1.5× the egg volume in warm low-sodium broth or water
• 1 tsp soy sauce + few drops sesame oil
• Chopped green onion; optional 2 chopped hard-boiled eggs folded in

Method

1. Beat eggs gently, whisk in the warm broth and soy sauce (don't foam it).
2. Strain into 2 bowls for a glassy texture; skim bubbles.
3. Cover with foil; steam over low ~10 min until just set and jiggly.
4. Finish with sesame oil and green onion. Serve warm or chilled.

Ingredients

• 3 cans black or pinto beans (or 1 lb dry, cooked)
• 1 onion, diced; 3 cloves garlic
• 2 tbsp olive oil
• 1.5 tsp cumin, 1 tsp smoked paprika, 1 bay leaf
• 1 cup low-sodium broth; salt, squeeze of lime

Method

1. Soften onion in olive oil 5 min; add garlic and spices, 1 min.
2. Add beans (drained), broth, and bay leaf. Simmer 15 min.
3. Mash a quarter of them against the pot for creaminess.
4. Season with salt and lime. Cool; portion into containers (fridge 5 days, freeze 3 months).

Ingredients

• 2 cups batch beans, warmed
• ½ cup cooked rice or quinoa (a ready-rice pouch works)
• ½ avocado, salsa, a squeeze of lime
• Handful of greens or bagged lettuce
• Optional: ready chicken, cotija, hot sauce

Method

1. Warm the beans and rice.
2. Build the bowl: greens, rice, beans, avocado, salsa.
3. Finish with lime and hot sauce; add chicken if you want more protein.

Ingredients

• 2 cans chickpeas, drained
• 1 cucumber + 1 pint cherry tomatoes, chopped
• ½ red onion, minced; ½ cup parsley
• ½ cup feta
• Dressing: 3 tbsp olive oil, juice of 1 lemon, 1 tsp oregano, salt

Method

1. Toss chickpeas, cucumber, tomato, onion, and parsley in a big bowl.
2. Whisk the dressing; pour over and fold in the feta.
3. Rest 20 min for the flavors to marry. Divide into 4 containers.

Ingredients

• 1 pack pre-cooked beets, cubed
• ½ cup feta or goat cheese
• ½ cup walnuts, toasted
• Arugula; 1 orange, segmented
• Dressing: 2 tbsp olive oil, 1 tbsp balsamic, salt, pepper

Method

1. Toast the walnuts in a dry pan until fragrant; cool.
2. Toss beets with the dressing.
3. Layer arugula, beets, orange, cheese, and walnuts. Keeps 3 days (dress per-serving to keep greens crisp).

Ingredients

• 1.5 cups unsweetened applesauce
• 3 tbsp chia seeds
• Cinnamon; optional splash of shelf-stable milk

Method

1. Stir applesauce, chia, and cinnamon together.
2. Chill 30 min+ until thickened to pudding.
3. Portion into 3 cups. Great grab-and-go fiber hit.

Ingredients

• 3 cans tuna, drained
• ⅓ cup plain Greek yogurt + 1 tbsp mayo
• 2 celery stalks + ¼ red onion, diced
• 1 tsp dijon, squeeze of lemon, dill, pepper

Method

1. Flake the tuna in a bowl.
2. Fold in yogurt, mayo, dijon, lemon, celery, and onion.
3. Season with dill and pepper. Keeps 3 days — great on sourdough or over greens.

Ingredients

• 2 cans chicken (or 2 cups shredded)
• ⅓ cup Greek yogurt + 1 tbsp mayo
• Handful grapes halved or diced apple
• 2 celery stalks + ¼ cup walnuts
• Lemon, salt, pepper

Method

1. Combine chicken, yogurt, and mayo.
2. Fold in grapes/apple, celery, and walnuts.
3. Brighten with lemon; season. Keeps 3 days.

Ingredients

• 8 hard-boiled eggs, chopped
• ¼ cup Greek yogurt + 1 tbsp mayo
• 1 tsp dijon, chives, salt, pepper, paprika

Method

1. Chop the eggs (a pastry cutter is fast).
2. Fold in yogurt, mayo, dijon, and chives.
3. Season; dust with paprika. Pile on sourdough.

Ingredients

• Hard-boiled eggs, halved
• Small dab of mayo or sun-dried tomato spread on each
• Paprika, flaky salt, pepper

Method

1. Halve the eggs.
2. Top each with a dab of mayo or sun-dried tomato spread.
3. Dust with paprika and salt. All the deviled-egg flavor, none of the piping.

Ingredients

• 4 ripe avocados (a bag's worth)
• ½ onion + 1 tomato, finely diced
• ¼ cup cilantro; 1 jalapeño, minced
• Juice of 2 limes, salt

Method

1. Mash the avocados to your texture.
2. Fold in onion, tomato, cilantro, jalapeño, lime, and salt.
3. Press plastic wrap directly on the surface to keep it green (5 days).

Ingredients

• 12 oz whole-wheat pasta (for fiber)
• 2 cans tuna in olive oil
• ⅓ cup Greek yogurt or light cream cheese
• 2 cloves garlic, lemon zest + juice
• 1 cup frozen peas; parmesan, chili flakes

Method

1. Boil pasta; add peas for the last 2 min. Save 1 cup pasta water.
2. In the pot, warm tuna (with its oil) and garlic 1 min.
3. Off heat, stir in yogurt/cream cheese, lemon, and splashes of pasta water to a silky sauce.
4. Toss pasta + peas through; finish with parm, chili flakes, salt. Reheats well with a splash of water.

Ingredients

• 12 oz whole-wheat fusilli or penne
• 1 bunch kale, thinly sliced
• ½ cup sun-dried tomatoes + ½ cup kalamata olives
• 1 can chickpeas; ½ cup feta
• Dressing: ⅓ cup olive oil, 2 tbsp red wine vinegar, 1 tsp oregano, garlic, lemon, salt

Method

1. Cook and cool the pasta.
2. Massage the sliced kale with a spoon of the dressing for 1 min to soften it.
3. Toss everything with the rest of the dressing; fold in feta last.
4. Best after an hour in the fridge. Holds 4 days.

Ingredients

• 6 high-fiber burrito tortillas
• Ready-cooked chicken breast, shredded
• 2 cups batch beans
• Cooked rice (an Uncle Ben's / ready pouch)
• Sautéed peppers & onions, cheese, salsa

Method

1. Warm tortillas so they roll without cracking.
2. Line each with rice, beans, chicken, peppers, cheese — don't overfill.
3. Fold sides in and roll tight.
4. Wrap in foil; freeze. Reheat: microwave 2–3 min, or oven 375°F for 20 min for crisp edges.

Ingredients

• 1.5–2 lb lean ground beef (93%)
• 1 onion + 3 cloves garlic
• Salt, pepper, cumin or Italian seasoning

Method

1. Brown the beef with onion and garlic; drain excess fat; season.
2. Meal 1: stir a couple cups into organic pasta sauce for pasta.
3. Meal 2: spoon into a high-fiber wrap with lettuce and cheese.
4. Meal 3: over rice with beans and salsa as a taco bowl. Freeze what you don't use.

Ingredients

• Sam's teriyaki chicken, warmed
• Cooked rice (ready pouch)
• Steamed broccoli + shelled edamame
• Sesame seeds, green onion, sriracha

Method

1. Warm the chicken and rice; steam the broccoli and edamame.
2. Build the bowl: rice, chicken, vegetables.
3. Top with sesame, green onion, and a little sriracha.

Ingredients

• 2 high-fiber wraps
• Shredded cooked chicken (great with your smoked thighs)
• Hummus or mashed avocado
• Bagged slaw or lettuce, tomato
• Lemon, hot sauce, salt

Method

1. Spread hummus/avocado across each wrap (glue + healthy fat).
2. Layer chicken, slaw, and tomato down the center.
3. Season, roll tight, halve. Griddle 2 min for a crisp panini-style wrap.

Ingredients

• 1 jar organic pasta sauce
• 2 cups low-sodium broth
• ¼ cup heavy cream (or shelf-stable coconut/oat milk)
• Optional: 1 can white beans, blended in, for fiber + body
• Basil, black pepper

Method

1. Simmer pasta sauce + broth (+ white beans if using) 10 min.
2. Blend smooth if you added beans.
3. Stir in the cream off heat; finish with basil and pepper. Serve with sourdough.

Ingredients

• 4 cups water or dashi
• 2 tbsp miso paste
• 6–8 frozen dumplings
• Cubed tofu, green onion, a sheet of nori, spinach

Method

1. Simmer the dumplings in the water/dashi until they float and cook through.
2. Add tofu and spinach for the last minute.
3. Off heat, whisk the miso into a ladle of broth, then stir back in (don't boil miso).
4. Top with green onion and torn nori.

Ingredients

• 2 ripe (yellow-black) plantains
• Avocado or olive oil
• Salt

Method

1. Peel and slice on the diagonal, ~½ inch thick.
2. Pan-fry in a thin layer of oil, 2–3 min per side, until golden and caramelized.
3. Drain on a paper towel; salt while hot.

Ingredients

• 3 bell peppers, sliced
• 2 onions, sliced
• 2 tbsp olive oil, salt

Method

1. Sauté peppers and onions over medium-high until soft and lightly charred, ~12 min.
2. Cool completely.
3. Freeze flat in a bag or in portions. Drop frozen straight into burritos, eggs, or fajitas.