When you’re following the AIP diet, preparing every meal from scratch can quickly become exhausting. That’s where batch cooking comes in. This AIP Batch Cooking Guide will show you how to prep a week’s worth of healing, elimination-phase-compliant meals in just a few hours.
Batch cooking is a powerful way to reduce stress, avoid decision fatigue, and stay committed to your AIP journey—especially during busy weeks or symptom flares.
What Is Batch Cooking (and Why It Works for AIP)?
Batch cooking means preparing large amounts of food at once, so you have ready-to-eat meals or components throughout the week. Instead of cooking every day, you set aside 2–3 hours once or twice a week to cook in bulk.
For AIP, this is especially helpful because:
- Most processed or convenience foods aren’t allowed
- You’ll need to avoid inflammatory ingredients in every meal
- Meal prep reduces the temptation to cheat when you’re tired or hungry
Benefits of AIP Batch Cooking
- ✅ Saves Time: Fewer hours in the kitchen during the week
- ✅ Reduces Stress: No last-minute decisions or ingredient panic
- ✅ Supports Healing: Always have compliant meals on hand
- ✅ Prevents Cheating: Less temptation to reach for non-AIP foods
- ✅ Makes Reintroduction Easier: You control all ingredients
How to Use This AIP Batch Cooking Guide
We’ll walk you through:
- Choosing a batch cooking day
- Planning your menu
- Shopping efficiently
- Batch cooking step-by-step
- Storing and reheating meals
🗓️ Step 1: Choose Your Batch Cooking Day
Pick one or two consistent days each week to do your cooking. Many people choose:
- Sunday afternoon to prep for the workweek
- Wednesday evening to refresh or restock
Start small. Even 3 prepped meals can make a huge difference.
📝 Step 2: Plan Your Batch Cooking Menu
The key to successful AIP batch cooking is simplicity and repetition. Choose versatile dishes that you can mix and match. For example:
AIP Protein Options:
- Ground turkey, beef, or pork (browned with herbs)
- Roasted chicken thighs or drumsticks
- Baked salmon or cod
- AIP turkey meatballs
- Lamb stew or beef stew (slow cooker)
AIP Carbs:
- Roasted sweet potatoes (wedges or cubes)
- Mashed cauliflower or parsnips
- Steamed carrots, beets, or squash
AIP Veggies:
- Roasted broccoli or Brussels sprouts
- Sautéed kale, spinach, or collard greens
- Zucchini noodles
- Cabbage slaw with olive oil
AIP-Friendly Add-ons:
- Bone broth (for sipping or soup base)
- Homemade AIP sauces: coconut aminos dressing, avocado herb mash
- Fruit: Berries, bananas, mangos (for snacks or smoothies)
🛒 Step 3: Create a Shopping List
Organize your grocery list by category:
Proteins:
- 2 lbs ground turkey
- 2 lbs grass-fed ground beef
- 1 whole chicken or 4–6 thighs
- 2 filets of wild-caught salmon
Veggies (buy in bulk):
- Sweet potatoes (4–5)
- Zucchini (4)
- Broccoli (2 heads)
- Carrots, kale, spinach, cauliflower, beets
Staples:
- Coconut milk
- Olive oil
- Apple cider vinegar
- Herbs and spices (AIP-safe: garlic, rosemary, turmeric, thyme)
- Coconut aminos
🍳 Step 4: AIP Batch Cooking Step-by-Step
Here’s a sample 3-hour batch cooking session:
🔥 Hour 1: Prep + Roast
- Preheat oven to 400°F (200°C)
- Chop all the vegetables (sweet potatoes, broccoli, carrots, etc.).
- Season and roast vegetables on sheet pans
- Start boiling or steaming cauliflower or parsnips for mash
🔥 Hour 2: Cook Proteins
- Brown ground meats with herbs and garlic
- Bake chicken thighs with olive oil and rosemary
- Prepare turkey meatballs and bake or pan-fry
- Cook salmon filets with lemon and dill
🔥 Hour 3: Assemble + Store
- Portion proteins and veggies into glass containers
- Make a pot of soup or stew using bone broth and leftover veggies
- Store sauces/dressings separately in jars
Optional: Blend smoothie packs and freeze for quick breakfasts.
🧊 How to Store and Reheat AIP Batch Meals
Storage Tips:
- Use BPA-free glass containers with tight lids
- Label meals with the day/date
- Freeze portions for later weeks
Fridge Life:
- Cooked meat: 3–4 days
- Roasted veggies: 3–5 days
- Soups/stews: 5 days in fridge, 3 months in freezer
Reheating Tips:
- Use the stovetop or oven instead of the microwave
- Add a splash of broth to reheat meats without drying out
- Don’t reheat in plastic containers
🍽️ AIP Batch Meal Assembly Ideas
Meal 1:
- Ground turkey + roasted zucchini + mashed sweet potato
- Drizzle with coconut aminos and garlic
Meal 2:
- Chicken thigh + broccoli + beet slaw
- Side of avocado mash
Meal 3:
- Lamb stew with carrots, turnips, and bone broth
Meal 4:
- Baked salmon + cauliflower mash + sautéed spinach
Meal 5 (Soup):
- Chicken-vegetable soup with leftover veggies and herbs
❓FAQs About AIP Batch Cooking
1. Can I batch cook during the AIP reintroduction phase?
Yes! Just customize your batches to include foods you’ve successfully reintroduced.
2. How long does AIP batch cooking take?
It depends, but most sessions take about 2–3 hours to prep 4–6 meals.
3. What if I have a small kitchen or no time?
Start small. Even prepping roasted veggies or a pot of soup can help. Use slow cookers or Instant Pots to save space and time.
4. Is it safe to freeze AIP meals?
Most AIP meals freeze very well, especially stews, soups, and meats.
✅ Final Thoughts: You Don’t Have to Cook Every Day
This AIP Batch Cooking Guide is designed to help you nourish your body without spending hours in the kitchen every day. When your fridge is stocked with compliant, healing meals, you’ll be more likely to stay on track, reduce flares, and feel confident in your AIP journey.
Start with one session this week, and you’ll feel the difference.
