+44(0)7555 052769 helen@helenwaddington.com

Save Time and Eat Well: The Power of Batch Cooking

When life gets hectic, it’s easy to let healthy eating slip through the cracks. Something always seems to pop up during the week—unexpected meetings, late nights, or simply the exhaustion that makes convenience food all too tempting. But taking just a couple of hours each week to batch cook can be a game-changer, especially for managing IBS. Setting aside time on the weekend or early in the week ensures you have nutritious, IBS-friendly meals ready to go, saving you time and stress.

Why Batch Cooking Works

Batch cooking is my go-to strategy for sticking to a healthy eating routine that keeps my IBS symptoms at bay. It also prevents me from wasting money on ‘convenience’ junk food when I’m out. Knowing I have tasty, nutritious meals waiting for me at home makes it easier to resist unhealthy temptations.

Everyone will find their own rhythm, but I usually set aside a couple of hours on Sunday or Monday morning to prep my meals for the week. This way, when things get super busy, I can just grab and go. The key is the 7 P’s: Prior Preparation & Planning Prevents P*ss Poor Performance!

How I Batch Cook

When I batch cook, I start by emptying the fridge and planning my meals around what needs to be used up. This reduces food waste and ensures I’m making the most of my groceries. While I often buy similar foods each week, I mix things up to keep my meals exciting. After all, food should be something to look forward to, especially when it helps keep IBS under control.

Here are some examples of my batch cooking:

  • Home-Grown Spinach: I eat spinach with everything—from eggs to curries to salads. It’s packed with iron, calcium, and essential vitamins, keeping my immune system strong and aiding digestion. Simply wash and chop and have ready to add in a handful to whatever dish you desire.
  • Salmon Fillets: These are versatile and can be paired with salads or flaked into rice and greens for a quick meal. Salmon is rich in omega-3s and vitamin D, which support brain health and digestion.
  • New Potato Salad: Cooked with mayo and herbs, this salad is a staple for me. Potatoes are a great source of slow-release carbs, providing energy and curbing sugar cravings. You might want to try this recipe
  • Fresh Carrots and Tomatoes: I prep these for salads or use them in juices and smoothies. Carrots are rich in vitamin A, which is excellent for eyesight, skin, and gut health. They’re also a great snack when dipped in guacamole or hummus.
  • Fresh Beetroot: I love beetroot in salads, and any extra goes into a vibrant soup, juice, or smoothie. It’s full of iron, great for boosting focus and brain power.
  • Spicy Rice: I switch up the type of rice each week—basmati, black, red, or brown. Adding fresh herbs and spices makes it tasty and energising, perfect for stir-fries or as a side dish. Maybe try this recipe
  • Celery Soup: Made with just a stock cube, celery, and oat cream, this simple soup is full of potassium and great for a savory, gut-friendly meal.
  • Cucumber Mineral Water: Adding fresh cucumber slices to water creates a refreshing drink that hydrates and cleanses the digestive system.
  • Fresh Garden Salad: A ready-to-go salad that’s fantastic for constipation. The raw veggies retain their enzymes, helping your body easily digest and absorb nutrients.
  • Tomato Soup and Ratatouille:  I had lots of tomatoes from my garden, which led to a delicious tomato soup (try this recipe) and ratatouille with courgettes and red peppers. Adding herbs and spices gave these dishes a highly nutritious and tasty kick, perfect for pairing with plain rice.
  • Strawberry Fruit Salad: I made this with fresh orange juice and strawberries. It’s high in vitamin C and a great treat, especially when hormones are acting up.

The Bottom Line: Take Control of Your Health

If you want to be gut healthy, you have to put in the work.

Batch cooking provides you with nutritious meals that energise you and give you the confidence of knowing exactly what’s going into your body. It’s time to shift away from convenience foods and focus on giving your body everything it needs and nothing it doesn’t.

Change starts with you—take that first step towards a healthier, happier you!