Weekly Menu: How to Plan Healthy Lunches and Dinners

How to cook for the whole week with the help of batch cooking

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 day Sunday (or the day that suits you best) and thus not having to think about lunch and dinner during the week.

These plans 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 dedicate to 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 be able to take advantage of the stove and oven in the same space-time.

In this video, the dietitians-nutritionists of Alimmenta 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 the recipes and also a link to download your meal prep .


Meal prep by nutritionist Adriana Oroz

Recipes for batch cooking

Sweet potato pie recipeINGREDIENTS (2 Servings)
1 small zucchini, 1 medium sweet potato, 4 whole eggs, oregano and salt.PROCEDURE
Clean and cut the zucchini and sweet potato into very thin slices. It is important that the slices of the sweet potato are thin to equal the cooking time of the different foods.
In a separate bowl, beat the eggs and season with salt and oregano.
Preheat the oven to 180º.
In a baking tin, 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 from the beaten egg so that all the ingredients are well impregnated. You see alternating the layers: sweet potato, beaten egg, zucchini … etc.
Bake for 40-45 minutes at 130º. It is important to do it at a low temperature so that the egg does not cook before the rest of the ingredients. . 

Salad “scrambled chili pepper”INGREDIENTS
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 
INGREDIENTSHake, onion, potato, salt and curry.

Clean and cut the onion into very fine pieces. Add the onion to 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 done (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 cooking. The grated potato will add thickness to the sauce.

Tuna stew with tomatoINGREDIENTS
Fresh tuna, onion, carrot, garlic clove and green pepper.PROCESSIn a frying pan, sauté the garlic clove and vegetables with olive oil. Crush natural tomato, add the tuna, the spices to the rest of the vegetables and let it cook for at least 20 minutes over medium heat. Add spices to taste.  

Roasted vegetables in the oven

Carrot, onion, red, yellow and green pepper, zucchini and pumpkin.
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 oat 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.
Blend 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. 

Download the planning or meal prep from the video at this link.

You will find more recipes designed by Adriana Oroz on her website. 

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