Freezer Meal Math: How to Batch Cook 4 Weeks of Meals in 3 Hours
By Rossi Voss | September 8, 2025
You’re not alone if you’ve ever searched:
- “food near me”
- “easy meals near me”
- “batch cook near me”
But what you’re really asking is:
“Can I cook once and eat all month?”
The answer is yes — if you use **Freezer Meal Math**.
This isn’t guesswork. It’s a simple formula:
4 Recipes × 7 Servings = 28 Meals in 3 Hours
All high-protein, one-pot, and ready to reheat — no takeout needed.
📊 The Math Behind the Magic
Here’s how it works:
| Recipe | Servings | Time | Appliance | |--------|----------|------|-----------| | Lentil & Mushroom Stew | 7 | 50 mins | Stockpot | | Turkey & Rice Soup | 7 | 30 mins | Instant Pot | | Air Fryer Chicken Bowls | 7 | 20 mins | Air Fryer | | Black Bean Enchilada Bake | 7 | 40 mins | Oven |Total Time: ~3 hours (you can cook in parallel)
Total Cost: ~$75 ($2.68/serving)
Total Meals: 28 (4 weeks of lunch/dinner)
All recipes from my Stockpot Cookbook: 139 Simple and Hearty Recipes — because real food should be simple.
⏰ Step-by-Step: Your 3-Hour Batch Cook Day
1. Plan: Pick 4 Freezer-Friendly Recipes (15 mins)
Choose meals that freeze well:
- Soups & stews (lentil, turkey, bean)
- Casseroles (enchilada bake, shepherd’s pie)
- Proteins (air fryer chicken, turkey meatballs)
- Grains (cooked rice, quinoa)
Use my Free 4-Week Meal Plan for ideas.
2. Prep: Chop Once, Cook Fast (45 mins)
On your counter:
- Chop 4 onions, 6 carrots, 4 bell peppers
- Portion 2 lbs ground turkey, 1 lb chicken
- Divide spices into small bowls
Now you can move fast from pot to pot.
3. Cook: Use All Appliances at Once (2 hours)
Maximize your time:
- Stockpot: Lentil stew (simmering)
- Instant Pot: Turkey soup (pressure cooking)
- Air Fryer: Chicken bowls (crisping in batches)
- Oven: Enchilada bake (baking)
You don’t have to wait — just rotate and check.
4. Freeze: Portion & Label (30 mins)
Use glass containers or heavy-duty freezer bags.
Label with:
- Name of meal
- Date
- Reheating instructions (e.g., “Thaw overnight, reheat 5 mins”)
Stack in freezer. Done.
📚 More from Rossi Voss
- Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
- 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals using pantry staples.
- 100 Beginner's Air Fryer Rotisserie Recipes – Crispy, juicy meals in minutes.
📥 Download the Free “4-Week Freezer Meal Planner”
I’ve created a printable planner with:
- 4-week menu template
- Shopping list by recipe
- Freezer labels
👉 Get the Free 4-Week Freezer Meal Planner
No broken links. Just real help for real kitchens.
— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com