The most common reason a midlife woman’s protein falls short is not knowledge. It is six o’clock on a Tuesday with nothing cooked. Batch cooking solves that, and it does not need to be the all-day, twelve-container project the internet suggests. Ninety minutes, four things, done.
The four things
A tray of chicken thighs (or a tray of tofu and a tray of salmon if you prefer). A pot of lentils. A dozen boiled eggs. Two trays of roasted vegetables. Plus one jar of dressing.
That is roughly 25 grams of protein per meal for five weekday lunches and dinners, with vegetables already cooked and a dressing that makes everything taste intentional.
The order
0:00 Oven to 425°F. Chicken thighs on a tray with olive oil, salt, lemon, and thyme. In.
0:05 Vegetables chopped: squash, carrots, broccoli, red onion, whatever is in the drawer. Two trays, oil, salt. In beside the chicken.
0:15 Lentils rinsed, into a pot with water, a bay leaf, and a halved onion. Simmer.
0:20 Eggs into a pot, cold water, bring to the boil, nine minutes, then into cold water.
0:30 Dressing: olive oil, lemon, Dijon, a little honey, salt, in a jar. Shake.
0:40 Chicken out, rest. Vegetables turned.
0:45 Lentils drained. Eggs peeled. Tea.
0:55 Vegetables out. Everything cools on the counter.
1:15 Into containers: protein in one set, vegetables in another, lentils in a third, eggs in the carton they came in. Dressing stays in its jar.
1:30 Kitchen wiped. Done.
The week it makes
Monday lunch: lentils, roasted vegetables, an egg, dressing. Monday dinner: chicken thigh, vegetables, a half cup of rice. Tuesday lunch: chicken over greens with dressing. Tuesday dinner: lentil soup, blended with stock, an egg on top. Wednesday: chicken and vegetables warmed, with avocado. Thursday: lentils and vegetables with a tin of sardines. Friday: whatever is left, in a bowl, with the last of the dressing.
Breakfasts stay as they were: eggs, yoghurt, or the jar.
Two celiac notes
Stock cubes, Dijon, and spice blends are common hidden gluten sources; use ones labelled gluten-free. And if the oven is shared with wheat baking, roast on clean trays lined with parchment.
The five-day version. The free 5-Day Gluten-Free Reset includes a shorter batch-prep guide and a shopping list. Nothing to count, nothing to weigh. Get the free guide.
From a celiac herbalist and food educator.
References
Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2014;15(8):542–559.
Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care. 2009;12(1):86–90.
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This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Gil Gavrilovic is a Holistic Health Practitioner and Herbalist and is not state-licensed, state-certified, or state-registered as a Colorado health-care professional. Always consult your healthcare provider before making changes to your health routine.
