The Simple Batch Method | MOVEHAPPY FITNESS
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MOVEHAPPY FITNESS
For Busy Women
The
Simple
Batch
Method

Cook less. Eat better. Take the stress out of food for good.

Simple Meal Batching
Two Sessions a Week
No Recipes Needed
Family Friendly
Sarah McFadyen
@sarahmcfadyen
letsmovehappy.com
Sound Familiar?
You're Not the Problem. You Just Need a System.
😩
"I don't have time to cook during the week. By the time I'm home, I have nothing left in me."
🥡
"I always end up ordering takeout because there's nothing ready in the fridge."
📅
"I start the week with great intentions and it completely falls apart by Tuesday."
😤
"I stand in the kitchen after a long day with no idea what to make."
🤷
"I know I should be eating better but I genuinely don't know where to start."
👧
"My kids are picky eaters so I end up cooking something completely different for everyone."

If any of those hit, you are not alone. The problem isn't motivation. It's not willpower. It's that nobody gave you a system that actually works around a real, busy life.

Most approaches to eating well are designed for people with time, energy, and an interest in cooking. You might have none of those right now. This guide is different. The Simple Batch Method is built for women who are busy, stretched thin, and just want to eat well without it becoming another job. Two short sessions a week. That is all it takes.

You already know that structure is what makes fitness work. Showing up consistently, putting it on repeat, and trusting the process. Nutrition is exactly the same. Add a simple system, remove the guesswork, and eating well stops being something you have to think about.

✓
Just two batch sessions a week
✓
No recipes, no plans, no guesswork
✓
Mix and match meals all week long
✓
Works even on your busiest weeks
02
The Method
You Don't Need to
Meal Prep Every Day.

Most women think meal prep means spending half their Sunday cooking six different meals in matching containers. It doesn't. This is simpler than that.

The Simple Batch Method works on one principle: cook your building blocks, not your meals. Cook a big batch of protein twice a week. Make a big pot of carbs once. Spend 10 minutes cutting your veg. From those three things, you can throw together a different meal every single day without following a single recipe. Less prep. Zero guesswork. More food you actually enjoy.

The Three Steps
01
Cook Your Protein Twice a Week
Sunday and Wednesday. Roast a tray of chicken thighs, bake salmon, boil a batch of eggs, or crisp up tofu. Takes 30 minutes of oven time and you barely have to do anything. That protein builds every meal you eat for the next 3 to 4 days.
02
Batch One Carb Source
A big pot of rice, pasta, or quinoa lasts 4 to 5 days in the fridge. If you keep microwave rice pouches in your pantry, you don't even need to do this step. That's the whole point. Remove as many steps as possible.
03
Prep Your Veg in One Go
Wash, chop, and store in 10 minutes. Halve cherry tomatoes, slice cucumber, chop carrots, slice bell pepper. Pair your veg with your favourite dip and you're golden. When food is ready to grab, you eat it. When it isn't, you don't.
30
Min Prep
2x
Batch Sessions
5
Days of Meals
0
Recipes Needed
03
Your Toolkit
Stock These. Always.

You don't need to follow a meal plan if your kitchen is stocked right. Keep these on hand and you can build a solid meal in under five minutes, any day of the week.

🥩
Protein
  • Pre-cooked chicken breast or thighs
  • Canned tuna or salmon
  • Eggs (boil a batch of 6)
  • Greek yogurt (plain, full-fat)
  • Tofu (extra firm)
  • Frozen edamame
  • Protein powder
🍚
Carbs
  • Microwave rice pouches
  • Oats
  • Whole grain wraps or bread
  • Canned chickpeas or black beans
  • Cooked pasta or noodles
  • Sweet potato (batch roast)
🥦
Vegetables
  • Bag salad mix (pre-washed)
  • Frozen mixed vegetables
  • Cherry tomatoes
  • Cucumber
  • Baby spinach
  • Bell pepper
🫙
Sauces + Flavour
  • Hummus
  • Soy sauce or tamari
  • Sriracha or hot sauce
  • Pesto
  • Olive oil + lemon
  • Peanut butter
  • Salsa
Quick Snacks to Always Have
Mixed nuts
Protein bars
Rice cakes
Dark chocolate
Fruit
Hard-boiled eggs
Greek yogurt
Peanut butter
💬
Sarah's tip: I personally love having fresh fruit on hand. Blueberries and strawberries are my favourites. They're easy to pick at throughout the day, they feel like a treat, and they require zero effort.
04
The Formula
Cook Once. Eat Four Ways.

Pick one protein. One carb. One veg. Batch cook them once and you get four completely different meals out of it. Three ingredients, endless combinations, zero stress.

🥩
Protein
Chicken, salmon,
eggs, tofu
+
🍚
Carb
Rice, pasta,
wraps, quinoa
+
🥦
Veg
Salad, roast veg,
cucumber
→
4
Different
Meals
BOWL
Chicken + rice + spinach + soy sauce
WRAP
Chicken + salad + hummus in a tortilla
SALAD
Greens + chicken + tomatoes + lemon oil
STIR-FRY
Rice + veg + protein + soy + sesame
Build Your Rotation

You don't need dozens of different recipes. Just pick 2 to 3 meals you genuinely enjoy for each time of day. Rotate through them every week and food stops being a decision you have to make.

BREAKFAST
Overnight oats + berries
Eggs + toast + avocado
Greek yogurt + oats + fruit
My go-tos
LUNCH
Protein wrap + bag salad
Big salad + canned tuna
Rice bowl + leftover protein
My go-tos
DINNER
Stir-fry + rice + veg
Burrito bowl + salsa
Pasta + protein + spinach
My go-tos
05
Your Routine
Two Sessions. All Week Sorted.

You don't need to spend your whole Sunday in the kitchen. Two short batch sessions a week is all it takes.

Sunday Batch
30 to 45 minutes
  • Cook your protein: roast chicken, bake salmon, boil 6 eggs, or pan-fry tofu
  • Make a big batch of rice, pasta, or quinoa
  • Wash and chop your veg: cucumber, tomatoes, carrots, bell pepper
  • Keep bag salads in the fridge, ready to grab
  • Fill your containers and stack the fridge
Wednesday Refresh
15 to 20 minutes
  • Cook a fresh batch of protein if running low
  • Make a quick carb top-up if needed
  • Restock fresh veg and open a new bag salad
  • Check snacks and refill where needed
  • Check your pantry and reorder anything low
Always Have These Stocked: Zero Prep Required
🍚
Microwave Rice Pouches
🐟
Canned Tuna or Salmon
🫘
Canned Beans
🥗
Bag Salad
🧊
Frozen Veg
🥚
Eggs
🥛
Greek Yogurt
🌯
Wraps
"
The more simplified your nutrition is, the easier it will be to stick to. Simple is sustainable. Complicated is not.
06
Example Week

Two minutes of planning on a Sunday removes every "what are we eating?" decision for the whole week. Here's what a simple planned week looks like using the batch method.

MONTUEWEDTHUFRISATSUN
BREAKFAST
Overnight oats + berries
Greek yogurt + fruit
Eggs on toast
Overnight oats
Greek yogurt + berries
Eggs + avo toast
Oats + banana
LUNCH
Chicken rice bowl
Chicken wrap + salad
Tuna salad bowl
Leftover stir fry
Chicken wrap
Big salad + tuna
Rice bowl + salmon
DINNER
Stir fry + rice + veg
Pasta + chicken
Burrito bowl
Salmon + rice + veg
Pasta + veg
Burrito bowl
Batch cook day!
SNACKS
Nuts + apple
Greek yogurt
Rice cakes
Blueberries
Dark choc
Fruit + nuts
PB rice cakes
Example Batch List
Protein to Cook
Chicken thighs (oven)
6 boiled eggs
Salmon fillets
Carb to Batch
Basmati rice (big pot)
Pasta
Veg to Prep
Cucumber + tomatoes
Carrots + bell pepper
07
Weekly Planner
This Week's Plan.

Fill this in every Sunday. 5 minutes of planning removes every "what am I eating?" decision for the whole week.

MONTUEWEDTHUFRISATSUN
BREAKFAST
LUNCH
DINNER
SNACKS
This Week's Batch List
Protein to Cook
Carb to Batch
Veg to Prep

📸 Want added accountability? Screenshot your filled-in plan and send it to me!

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