Meals in Minutes: A Batch Cook BluePrint

Reality Bite: Prep is Power!

If you’ve made it through our series so far, you’ve witnessed an important concept: eating well isn’t about time, it’s about the system you build. We wrap up this week with three minimalist batch meals that practically cook themselves. Make one and you'll have nutritious, satisfying fare ready when you need it.  

🧠 Mindset of the Week: Ready beats Rushed

When you’re wiped out and tempted to skip a meal or grab something that may not leave you feeling great, remember this line and find the strength to make a different choice.  Whipping up a minimalist meal means future-you will have something ready to go when needed most. One small prep window of effort (often 20–30 minutes hands-off) beats forging around in hunger and desperation later! 

🛒Shopping List: Stock Up 

Protein:

• 2–3 lbs boneless skinless chicken thighs or breasts
  

• 1–2 lbs ground turkey or lean ground beef
  

• 1 dozen eggs

Vegetables:

• 2 sweet potatoes
  

• 1 lb green beans
  

• 1 lb broccoli
  

• 2–3 bell peppers
  

• 1 red onion
  

• 1 bag baby spinach or baby kale
  

• 1–2 avocados

Grains:

• Brown rice or quinoa
  

• Whole grain wraps (optional)

Extras:

• Olive oil
  

• Balsamic vinegar or rice vinegar
  

• Dijon or grainy mustard
  

• Garlic
  

• Goat cheese, feta, or parmesan
  

• Nuts or seeds (pumpkin, sunflower, almonds, etc.)
  

• Favorite spice blends: Italian seasoning, smoked paprika, cumin, chili flakes, garlic powder, salt & pepper

Minimalist Batch Meal #1: Sheet Pan Chicken & Veggies🍗🫑

Ingredients:

• 2–3 lbs chicken thighs or breasts
  

• 2 sweet potatoes, diced
  

• 1 lb green beans, trimmed
  

• 1 bell pepper, sliced
  

• 1 red onion, sliced
  

• Olive oil
  

• Spices: smoked paprika, garlic powder, salt, pepper

Instructions:

1. Preheat oven to 400°F.
   

2. Toss sweet potatoes in olive oil + seasonings. Spread on one half of a large sheet pan.
   

3. Toss green beans, bell pepper, and red onion the same way. Spread on the other half.
   

4. Season chicken with olive oil, paprika, garlic powder, salt & pepper. Place on top of veggies or on a second sheet pan.
   

5. Bake for 20–25 mins (or until chicken hits 165°F internal).
   

6. Cool and portion.

Use for: grab-and-go meals, wraps, bowls. Macros: 30g protein, 2+ cups veg per serving.

Time: 10 mins prep, 20–25 mins bake.

Minimalist Batch Meal #2: Slow Cooker Turkey & Veggie Ragu

Ingredients:

• 1–2 lbs ground turkey (or lean beef)
  

• 1 large can crushed tomatoes (28 oz)
  

• 1 red bell pepper, diced
  

• 1 zucchini, diced
  

• 1 cup baby spinach or kale
  

• 1–2 cloves garlic, minced
  

• 1 tsp Italian seasoning
  

• Salt & pepper
  

Instructions:

1. Brown turkey in a skillet (optional — improves flavor).
   

2. Add all ingredients to slow cooker. Stir well.
   

3. Cook on LOW for 6–7 hours or HIGH for 3–4 hours.
   

4. Stir in spinach or kale at the end.
   

5. Portion and serve over quinoa, brown rice, or as is.
   

Macros: ~30g protein, 2 cups veg per serving. Time: 10–15 mins prep, 6–7 hours passive cook.

Minimalist Batch Meal #3: Egg & Veggie Muffins

Ingredients:

• 8 eggs
  

• ½ cup milk (any kind)
  

• 1 cup chopped cooked veggies (roasted broccoli, peppers, spinach, etc.)
  

• ¼ cup feta or goat cheese
  

• Salt, pepper, garlic powder

Instructions:

1. Preheat oven to 375°F.
   

2. Whisk eggs, milk, salt, pepper, and garlic powder.
   

3. Stir in veggies and cheese.
   

4. Pour into greased muffin tin (makes about 8–10 muffins).
   

5. Bake 18–20 mins or until set.
   

6. Cool and store.

Use for: breakfast, snack, on-the-go protein hit, Macros: 15g protein, 1 cup veg per 2–3 muffins.  Time: 10 mins prep, 18–20 mins bake.

In Case You Missed It: Meals in Minutes Series Recap

This 4-part series was built on a straightforward concept: time is not the obstacle to eating well. Each week, we tackled a different common nutrition challenge and shared practical, fast, and well-rounded meal ideas to help overcome it. 

Key takeaways:

• You don’t need perfect variety. You need reliable habits. You may have noticed some repetition in these meals!
  

• Batch cooking buys you freedom.
  

• Set-it-and-forget-it methods are ideal for your busiest days.
  

• The best plan is the one you can stick to.  Keep it simple and repeatable.

Part 1: The 10-Minute Meals Mindset
We reframed the “no time” excuse and shared simple meals you can build in minutes. Link to Part 1

Part 2: Batch Basics for Boring-Proof Meals
We flipped the script on “boring” food and embraced repeatable meal systems that deliver consistent results. Link to Part 2

Part 3: Zero-Cook, Fridge-to-Fork Meals
We showed you how to stock your fridge and pantry so you can build fast, satisfying meals without needing to turn on the stove. Link to Part 3

Onward friends! 🏃

Motor on Wednesday at Empower 6.11.25

Today is a make-up day, and you can choose your adventure.

Option 1:

Randy

75 power snatches at 75# for time

Option 2:

Tabata This!

Tabata Row

Rest 1:00 minute

Tabata Squat

Rest 1:00 minute

Tabata Pull-up

Rest 1:00 minute

Tabata Push-up

Rest 1:00 minute

Tabata Abmat sit-up

Option 3:

Overhead Squats 5-5-5-5-5 reps

Option 4:

A. Champions Warm-up | 3:00

B. 4 alternating sets of

• 6-10 Dual DB Z-Presses

• 10-15 Dual DB bent-over rows

• Rest 90s

C. 3 alternating sets of

• 8-12 rotating DB bicep curls

• 8-12 single-arm band lateral raises

• Rest 90s

D. 3 alternating sets of

• 8-12 prone Y raise 

• 10-15 bent over DB lat sweeps

• Rest 90s