When shifts are long, portable meals keep you fuelled. This 90-minute routine makes 8–10 portions you can grab and go.
Shop: take the shopping list — swap tofu for chicken if veggie.
Batch (90 minutes): follow the timeline below.
Pack: label each tub with dish · date · portions.
Store: fridge 3–4 days, freezer up to 3 months.
Reheat: microwave or pan
Shopping list 8 – 10 Portions
Protein: chicken thighs/tofu, eggs, Greek yogurt
Carbs: pasta/rice, potatoes
Veg: frozen mixes, peppers, onions
Oven: 180 °C 20–25 min (covered).
Safety: cool to room temp ≤90 min; never re-freeze once defrosted.
High-protein boost: add chickpeas or edamame to rice bowls.
Macro basics (no tracking needed)
- Aim for 25–35g protein/meal
- Balance with slow carbs and veg
Batch menu
- Chicken or tofu traybake boxes
- Lentil bolognese + pasta
- Egg muffins + veg
90-Minute Batch Timeline
00:00–00:10 – Heat oven to 200°C fan. Chop broccoli, carrots, peppers, onions.
00:10–00:15 – Rice: rinse 600–700 g rice → pot with stock & water → bring to boil, lid on, low.
00:15–00:20 – Traybake: toss chicken thighs + carrots + broccoli + oil + salt/pepper → tray → 200°C (35–40 min).
00:20–00:25 – Lentils: rinse 500 g; sauté onion/garlic 2–3 min, add lentils + 2×400 g tomatoes + 600 ml stock + chilli/cumin. Simmer.
00:25–00:35 – Egg muffins: whisk 8–10 eggs + chopped veg + salt/pepper; pour into muffin tin; bake 15–18 min.
00:35–00:45 – Pasta: boil 500 g penne; drain; fold some lentil sauce for bolognese pots.
00:45–01:00 – Portion:
- 3–4 chicken boxes (chicken + rice + veg)
- 3–4 lentil bolognese boxes (pasta + sauce)
- 2 rice + veg bowls
- Egg muffins in a separate tub
Cool → label → fridge or freeze.
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See also: Batch Cooking: 14 Freezer Meals · Aldi £25 Meal Plan for 2 · How to Use a Grocery Price Book