Prep Day: Gluten-Free Batch Cooking Week
Batch cooking involves preparing ingredients and basics by cutting, processing, and portioning them. These can then be later combined to prepare various dishes.
This allows flexibility in meal preparation without having to cook from scratch every time, saving time on washing up (only the cutting board or blender needs to be cleaned once). The biggest advantage for us is: cooking with fresh ingredients, sautéing garlic in the pan, smelling the aroma of fresh cooking in the kitchen daily, yet preparing the basics once to save time.
A central component of batch cooking is the so-called Prep Day – a scheduled preparation day where these basic ingredients are systematically processed in four main areas: cutting, cooking, mixing, and baking in the oven. These basics form the foundation for diverse, healthy, and time-saving meals in everyday life.
For example, anyone who cuts and roasts vegetables in the oven in larger quantities once a week saves themselves the daily repetition of these processes – and thus valuable time and energy. The same applies to other basic ingredients. This structured approach makes it possible to eat balanced and home-cooked meals despite a busy weekly schedule – without the daily kitchen stress.
Prep Day thus creates the ideal basis for combining the joy of cooking with the demands of family life or professional routine.
How do I structure my Prep Day?
A well-structured Prep Day is the foundation for a successful and gluten-free batch cooking week. Planning best begins with the weekly schedule: Which dishes should be eaten when?
This results in a targeted shopping list that contains all necessary ingredients – naturally gluten-free and sorted into the most important categories. On the actual Prep Day, the most important components are prepared in four steps: cutting vegetables, pre-cooking carbohydrates and proteins (e.g., rice, quinoa, lentils), mixing sauces or dressings, and baking oven recipes like roasted vegetables or gluten-free ingredients. Everything is stored in portions – chilled or frozen – so that during the week, it only needs to be combined and heated. This not only saves time but also ensures stress-free, healthy eating during the week.
Our Favorite Tip
More freshness, less stress – the vacuum pump as a kitchen aid
In batch cooking, good preparation is key – and this is where our vacuum pump becomes a true all-rounder. Ingredients prepared on Prep Day, such as chopped vegetables or cooked legumes, can be vacuum-sealed in a Mason Jar, keeping them significantly fresher for longer without losing flavor or nutrients. The electric pump removes air from the jar at the touch of a button – this slows down oxidation, which in turn extends shelf life and protects valuable aromas and vitamins.
Less food waste, more efficiency – perfect for anyone who wants to cook and enjoy food consciously.
Further Practical Batch Cooking Helpers
Gluten-Free Week
Info: The plan including shopping list & recipes is designed for 2 people/portions
Shopping list & weekly plan for 5 varied recipes
This week is all about fresh, gluten-free cuisine – colorful, nutrient-rich and perfectly prepared with your Prep Day! The recipes are cleverly structured, use similar components multiple times and can be prepared easily.
Vegetables & Fruits:
- Snow peas: 150 g
- Zucchini: 2 pcs.
- Radishes: 1 bunch
- Avocado: 1 pc.
- Spinach (fresh): 50 g
- Strawberries: 150 g
- Lemons: 2 pcs.
- Lime: 1 pc.
- Spring onion: 1 small
Legumes & Grains
- Chickpeas (cooked): 250 g
- Quinoa: 120 g
Nuts & Seeds
- Cashew nuts: 100 g
- Sesame or pumpkin seeds: 2 tbsp
Oils & Vinegar
- Olive oil: approx. 60 ml
- Apple cider vinegar: 30 ml
Spices & Extras
- Salt, pepper (to taste)
- Pink pepper: 1 tsp
- Cumin: 1 tsp
- Sweet paprika powder: ½ tsp
- Rice syrup / Maple syrup: 1 tsp
Fresh & Herbs
- Basil, mint, parsley: ½ bunch each
- Garlic: 1 small clove
Dairy alternatives & Purees
- Plant-based yogurt (e.g. almond): 100 g
- Almond butter: 60 g
Toppings
- Edible flowers
Detailed Prep Day
1. Cook Quinoa
- Cook 120 g quinoa in 2.5 times the amount of water according to package directions, let cool
- Yields approx. 300 g, divide for 3 dishes: 100 g Wed / 100 g Thu / 100 g Fri
🫙 1 L Mason Jar, vacuum seal
2. Prepare Cashew Cream
- Soak 100 g cashews, blend finely with juice of 1 lime, 2 tbsp water, salt, pepper
- Divide for 2 dishes: 50 g Tue / 50 g Fri
🫙 0.3 L Mason Jar, vacuum seal
3. Prepare Almond Herb Dip
- Mix 60 g almond butter + 50 g plant-based yogurt + chopped herbs + lime juice + salt
- Divide for 2 dishes: 50 g Mon / 60 g Wed
🫙 0.3 L Mason Jar, vacuum seal
4. Grill Zucchini
- Slice 2 zucchini, grill in a pan
🫙 0.6 L Ripple Mason Jar, vacuum seal
5. Sauté Snow Peas
Halve 150g snow peas
Sauté in olive oil until crispy, season with a pinch of salt
-
Divide:
🫙 0.75 L Mason Jar, vacuum seal
6. Mix Herb Oil
- Blend ½ bunch parsley, ½ lemon, 300ml olive oil, pinch of salt
🫙 0.5 L Mason Jar | Regular with Oil Pourer
7. Pickle Radishes
- Thinly slice 1 bunch
- Brine: 30 ml apple cider vinegar, 30 ml water, 1 tsp rice syrup, ½ tsp prime salt, pink pepper
- Divide for 3 dishes: 50 g Tue / 30 g Thu / 20 g Fri
🫙 0.4 L Ripple Mason Jar
8. Prepare Avocado
- Peel & slice avocado
- Store in 0.5 L Mason Jar, vacuum seal
9. Prepare Falafel Mixture
- Finely blend 150 g cooked chickpeas + 50 g spinach + herbs, garlic, spices
- Season mixture & refrigerate
🫙 - 0.5 L Mason Jar, vacuum seal
10. Prepare Chickpea Patty Mixture
- Roughly blend 100 g cooked chickpeas + 100 g quinoa + spices + onion + herbs
🫙 0.5 L Mason Jar, vacuum seal
11. Prepare Strawberries
Wash 6–8 pieces (approx. 150 g), hull
-
Slice thinly
🫙 0.4 L Ripple Mason Jar, vacuum seal
More Inspirations & Weekly Plans
In our Batch Cooking E-Book, you'll find many more recipes, well-thought-out weekly plans, and helpful tips to make your daily life easier. Whether you're just starting out or looking for new variety – here you'll get practical know-how to help you get through the week stress-free, healthy, and structured.
