• Emily Mobley

5 Foods To Bulk Cook




Do you struggle eating enough protein in your day?


Enough vegetables?


What about fiber?


Bulk Cooking these 5 items will help you to conquer these meal time stressors!



#1: Chicken



Chicken is an extremely versatile, healthy, lean protein source. Whether you are bulk cooking it by: grilling, baking, or roasting you can pull it into atleast 5 healthy meals throughout your week. Here are some examples:


  1. Chicken Fajita Bowl (brown rice, black beans, peppers, avocado, chicken, bolthouse cilantro avocado dressing)

  2. Chicken Pesto Bowl (roasted spaghetti squash, cherry tomatoes, pesto, and chicken)

  3. Low Carb Chicken-Cashew Stir Fry Bowl (cauliflower rice, asian medley vegetables, cashews, chicken, coconut amino)

  4. Buffalo Chicken Bowl (roasted sweet potato cubes, roasted broccoli, diced chicken tossed in buffalo sauce, drizzle of blue cheese bolthouse dressing)

  5. Chicken Caesar Wrap (Ole Wellness wrap, romaine lettuce parmesan cheese, chicken, drizzle of bolthouse caesar dressing)






#2: Roasted Sheet Pan of Veggies


Are you annoyed at meal time because you know you should be making 1/2 your plate vegetables but don't have anything prepared? Roasting a sheet pan of yummy veggies for your week will be a game changer for you! I like to do a combination of: sweet potato, broccoli, zucchini, red onion, and tricolored peppers. This is also a great option if you have picky eaters! You can pull out the veggies they do like and leave the rest behind for you to eat! 5 Different ways to pull roasted veggies:


  1. Pesto Pizza (layer a small thin spread of pesto on whole wheat thin or cauliflower pizza crust, sprinkle on top roasted veggies, rotisserie chicken, and cheese).

  2. Veggie Omelet (make an omelet with spinach, roasted veggies, chicken sausage, and feta)

  3. Banza Pasta Bowl (Banza Penne Pasta, roasted veggies, raos marinara, sprinkle of parmesan cheese)

  4. Side Dish (pair on the side with roasted red potatoes and a piece of salmon)

  5. Savory breakfast bowl (place at the bottom of a savory breakfast bowl and top with 2 fried egg, avocado, and sriracha)



#3: Roasted Potatoes (sweet or regular)


I love potatoes as my carbohydrate source for bulk cooking. They are extremely versatile when using at breakfast, lunch, or dinner! Here are 5 ways to use them throughout the week:


  1. Parmesan Potato Dish (toss in grated parmesan and garlic powder and use as a side dish to eat with sirloin and green beans)

  2. Breakfast Burrito (toss into a breakfast burrito on Flat Out Wrap with ground turkey sausage, eggs, avocado, and sriracha)

  3. Pork & Apples (pair roasted sweet potatoes with roasted apples and a pork tenderloin)

  4. Yogurt Bowl (top roasted sweet potato cubes with Fage 0% Greek Yogurt, Blueberries, and Bear Naked Vanilla Almond Granola)

  5. BBQ Chicken Bowl (place on top of roasted red potatoes, diced chicken, corn, and green beans and drizzle over top some BBQ sauce)




#4: Brown Rice


Brown rice is also a go-to for carbohydrate source at meal time! It is low in sugar, high in fiber, and adds a nice base to a lot of dishes! Here are 5 ideas on how to use bulk cooked brown rice:


  1. Shrimp Stir Fry (asian medley veggies, brown rice, shrimp, and coconut aminos/classic stirfry sauce)

  2. Salmon Teriyaki Bowl (brown rice, topped with sauteed spinach, salmon, and drizzle of teriyaki)

  3. Soup (throw into a chicken and rice soup with lots of veggies)

  4. Seafood Gumbo (make a seafood gumbo cod/shrimp, gumbo mix, and place over brown rice)

  5. Indian (buy the 90 second Tasty Bite Indian packs and put over brown rice)




#5: Lean Ground Turkey/Beef


Lean ground beef/sirloin beef are extremely easy healthy protein sources to use throughout your week and tend to be super kid friendly! Here are 5 different dishes:


  1. Zoodle bowl (lean ground meat mixed with Raos marinara over zucchini noodles)

  2. Pesto Bowl (lean ground meat tossed with pesto, cherry tomatoes , and put over spaghetti squash)

  3. Taco bowl (lean ground meat placed over cauliflower rice/brown rice, peppers, onions, black bean, corn, avocado, and salsa)

  4. Chili/Soup (for ex: thrown into no bean sweet potato turkey chili by Skinny Taste)

  5. Hamburger Salad (thrown on top of iceburg lettuce, with tomatoes, red onion, dill pickles, and a special "big mac" sauce/Bolthouse ranch)






Here is my template I like to use when bulk cooking! It helps to spark ideas on what I can do with my item I chose for the week! You can download one HERE





I would love to hear what you are bulk cooking and making with your item! Feel free to tag me on social media @GrayNutrition or #TheGrayWay!


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