Adapted from The Cook Once, Eat All Week Easy Meal Prep Plan by Cassy Joy Garcia
Cook Once, Eat All Week is a planning tool that walks you through the meal prep process and provides delicious recipes on a budget-friendly plan. Grocery shopping is centered around buying three items in bulk: a protein, a veggie-based starch, and a vegetable. The meal guides and resources below are examples of how to use this system. You can find more details and meal prep ideas on the Fed & Fit website.
Ground Beef, Kale, and Russet Potatoes
In Week 1 of the series, we are making ground beef, kale, and russet potatoes in bulk and turning them into 3 delicious dinners! You can view the individual recipes below, or you can click here to download the complete eBook!
BBQ Bacon Burger Loaded Potatoes
Week 2: Chicken, Butternut Squash, and Brussels Sprouts
In week 2 of the series, we are taking shredded chicken breast, butternut squash, and brussels sprouts to make a variety of delicious meals. You can view the individual recipes below or you can click here to download the complete Week 2 eBook!
Sonoma Chicken Stuffed Butternut Squash
Week 3: Shredded Pork, Plantains, and Red Bell Peppers
In week 3 of our healthy meal prep series, we are taking shredded pork, plantains, and red bell peppers and using them to make some of our favorite recipes, including pizza! You can view the individual recipes below or you can click here for the complete Week 3 eBook.
Cuban Pork and Plantain Casserole
Week 4: Chicken, Spaghetti Squash, and Spinach
In week 4 of this easy meal prep series, we are giving you a week's worth of low carb-friendly recipes made with shredded chicken thighs, spaghetti squash, and spinach. You can view the individual recipes below or you can click here for the complete Week 4 eBook.
Chicken Carbonara Spaghetti Squash Casserole
Buffalo Chicken Spaghetti Squash Bowls
Reheating Tips:
For Best Results: The best place to reheat a dish (for the best texture) is where you cooked it the first time. If it was baked, pop it in the oven again until warmed-through. If it was created on the stove, pop it back in a pan, cover, and simmer or sear until warmed (whether frozen or just chilled). If you're reheating from frozen via the oven, I suggest putting the dish in a COLD oven and then turn the oven to heat to 350 F. Once it's at temperature, it's likely your food is perfectly defrosted and heated. Leave in longer if it needs more time.
For Easiest Results: Pop that baby in the microwave for 1-2 minutes, or however long it takes to warm-through, and move on with your day. If you're microwaving from frozen, I suggest adding 2 minutes for a single serving. Note: it's best to NOT microwave directly in a plastic container. Transfer to glass or ceramic before microwaving.
How to Freeze Your Meal Prep
Freezing in Bulk: Allow the dish to cool completely, wrap tightly with a layer of parchment paper (or wax paper) and then seal with plastic wrap. Label with the name of the dish and date cooked. Most frozen meals are good for 5 months. To re-heat, follow the instructions listed above and cook right from frozen or allow to defrost first before cooking from a chilled state.
Freezing Single Servings: Allow the dish to cool completely and then spoon serving-size portions into the containers of your choosing. I like THESE BPA-free plastic ones because they're inexpensive to stock up on (I have about 200 of them in my deep freeze right now) and stack well. Seal, label, and then when you're ready to enjoy, pop them out of the plastic into a glass or ceramic plate/bowl for re-heating or follow the “for best results” reheating tips above.