Batch Cooking: 3 Simple Meals + A Bonus Filo Pie

A practical guide to my weekly batch-cooking session—three protein-focused meals, ingredients, steps, and a bonus savoury filo pie.

Batch cooking

Batch cooking keeps my week on track. Below is exactly how I prepared three meals in one go, plus a bonus filo pastry bake I’m planning for next time. The approach prioritises protein, balanced carbs, and quick assembly.

The Process I Followed

  1. Cook protein first in the Ninja Foodi MAX Health Grill & Air Fryer AG551: all the chicken, then the salmon.
  2. Dice the salad with help from my partner.
  3. Cook pasta, rice, and quinoa on the stove at the same time in separate pots.
  4. Combine and portion everything into containers for the week.

Recipes

Pesto Chicken Pasta (4 portions)

Ingredients

  • 600 g chicken breast
  • 250 g pasta (penne or fusilli)
  • 1 jar pesto sauce
  • 1 bell pepper, sliced

Method

  1. Season chicken lightly with salt and pepper. Air fry/grill until 74°C internal, then rest and slice.
  2. Boil pasta in salted water until al dente; drain reserving a splash of pasta water.
  3. Sauté pepper until just soft. Toss pasta with pesto, adding pasta water to loosen.
  4. Fold in sliced chicken. Portion into 4 containers.

Chicken, Quinoa and Salad (3 portions)

Ingredients

  • 400 g chicken breast
  • 250 g quinoa, rinsed
  • Tomato and cucumber, diced
  • Your favourite sauce or dressing

Method

  1. Cook chicken in the Ninja until cooked through; slice.
  2. Simmer quinoa in 2× water with a pinch of salt until fluffy; rest 5 minutes and fluff with a fork.
  3. Mix tomato and cucumber. Season with a little salt, pepper, and lemon if you like.
  4. Portion quinoa, add chicken on top, and finish with salad and sauce when serving.

Honey Soy Salmon with Brown Rice and Broccoli (3 portions)

Ingredients

  • 250 g brown rice
  • 500 g salmon fillets
  • 250 g tenderstem broccoli
  • 1 garlic clove, minced
  • 1 tbsp honey and 1–2 tbsp soy sauce

Method

  1. Whisk soy, honey, and garlic. Brush over salmon.
  2. Air fry/grill salmon until just flaky.
  3. Boil brown rice until tender. Steam or blanch broccoli until bright and tender.
  4. Portion rice, add salmon and broccoli. Spoon over any remaining glaze.

Next Up: Savoury Filo Pastry Pie

Beef and mushroom filo slice

This is the bake I’m planning to add to future preps. It’s high-protein with crisp layers of filo.

Ingredients

  • 500 g 5% fat beef mince
  • 200 g mushrooms, finely chopped
  • 1 pack filo pastry
  • 1 can chopped tomatoes
  • 2–3 garlic cloves, minced
  • Olive oil spray, salt, pepper, optional paprika/oregano

Method

  1. Sauté mushrooms in a dry pan until they release moisture. Add a touch of oil, then garlic; cook 30 seconds.
  2. Add mince, breaking it up. Cook until browned; season with salt, pepper, and optional paprika/oregano.
  3. Stir in chopped tomatoes; simmer until thick and not watery. Cool slightly.
  4. Layer a baking dish with 3–4 filo sheets, lightly misting each with oil.
  5. Add the filling, then cover with 3–4 more sheets, misting each. Tuck edges.
  6. Bake at 180°C until golden and crisp (about 20–25 minutes). Rest 10 minutes before slicing.

Roast Pork Stir-Fry with Egg Fried Rice (3 portions)

This quick stir-fry scales well for meal prep. Quantities below are doubled from the base recipe to yield three generous portions.

Ingredients

  • 510 g pork tenderloin, trimmed and sliced into thin strips
  • 240 g sushi rice (or any short-grain rice)
  • 130 g diced white onion
  • 10 ml extra-virgin olive oil (about 2 tsp)
  • 50 g peas
  • 2 medium eggs
  • 30 ml soy sauce (about 2 tbsp)
  • 30 ml white wine vinegar (about 2 tbsp)
  • Optional: minced garlic or ginger, chilli flakes, spring onions

Method

  1. Rinse rice until the water runs mostly clear. Cook according to packet instructions. Spread on a tray to steam off moisture and cool slightly (best if cooked earlier and chilled).
  2. Heat a large pan or wok over high heat. Add half the oil. Stir-fry pork strips in batches until just cooked and browned; remove and set aside.
  3. Add remaining oil. Sauté onions until translucent. Push to one side, crack in eggs and scramble until just set.
  4. Add peas, then the cooked rice. Stir-fry on high heat for 1–2 minutes to reheat and lightly crisp.
  5. Return pork to the wok. Splash in soy sauce and vinegar. Toss to coat and reduce slightly. Adjust seasoning to taste.
  6. Divide into 3 containers. Garnish with sliced spring onions or chilli if using.