Batch Cooking & Meal Prep Made Easy

Living with Parkinson’s can make everyday tasks like cooking feel more tiring or overwhelming than they used to. Whether it’s fatigue, tremors, or mobility changes, preparing meals day after day can sometimes be a challenge.

That’s where simple batch cooking and meal prep strategies can make a big difference. You don’t need to spend hours in the kitchen or cook like a chef. With a few small changes, you can make your meals more accessible, save time and energy and help keep your nutrition on track (even on your most challenging days).

Why meal prep matters:Planning ahead with food doesn’t just save time. It can also help you eat more consistently which supports medication timing and energy levels. It reduces the pressure of having to decide what to eat at the last minute, especially when you're tired. It can also help you feel more in control of your routine, which can be especially empowering when living with a progressive condition like PD.

Here are a few tips to help you get started:

First, think of meal prep as something flexible. You don’t have to set aside a whole afternoon to cook. Even 10 or 15 minutes can be enough to wash and chop a few vegetables, cook a grain like rice or quinoa, or prepare a simple dish that you can eat for several meals. Sitting while you prep or using a stool at the counter can make the process more comfortable too.

If you’re able to cook a larger batch of something you enjoy (like a veggie stew, lentil soup, or grain bowl) try freezing leftovers in single-serving containers. That way you’ll always have a healthy meal ready to go. Label containers with the date and contents to stay organized.

Another helpful approach is to prep a few “building blocks” for mix-and-match meals during the week. Cook a pot of beans or lentils, roast some vegetables, wash greens, or whip up a simple sauce like tahini dressing. With just a few components in the fridge, you can easily throw together a meal in minutes.

Not every meal has to be from scratch. Pre-chopped vegetables, canned beans, frozen grains, and healthy convenience foods can be easy options. You might also consider tools that support easier cooking like jar openers, large-handled utensils, or countertop appliances that reduce the need to stir or lift heavy pots. And remember, an occupational therapist can offer personalized recommendations based on your individual needs if you need help!

Here’s one simple recipe to try if you’d like to ease into batch cooking:

One-Pot Lentil and Vegetable Stew

In a large pot, combine one cup of dry lentils, one chopped onion, a few cups of carrots and celery, one can of diced tomatoes, and four cups of low-sodium vegetable broth. Simmer until the lentils are tender - about 30 to 40 minutes. Portion into containers and freeze for later. It’s nourishing, filling, and requires very little hands-on time.

The bottom line: You don’t need to cook every day to eat well. With a little planning and a few time-saving habits, you can make meals that support your health and fit your energy level.

As always, small steps count! You don’t have to do it perfectly to benefit. I hope your month gets off to a great start. Happy cooking!