Fed & Fit

Cook Once, Eat All Week: Week 1 Base Recipes

We're kicking off the Cook Once Eat All Week series with this week's base recipes! We're making use of ground beef, baked potatoes, and kale. Get your components prepped so that you can quickly whip up the recipes coming later this week!

Welcome to Cook Once, Eat All Week! I am SO excited to bring you this entirely FREE, Paleo-friendly meal-prep series. In case you'd like a more thorough introduction to Cook Once, Eat All Week, click HERE to read all about it.

Like I mentioned in the linked post above, this series is all about making healthy meal prep EASY. Each Monday, I'm sharing 3 basic meal components that involve very minimal prep (bake the potatoes in bulk, brown the meat, steam the veggies). Then, on Tuesday, Wednesday, and Thursday, I'll be sharing a different meal recipe that makes good use of these already prepped components. Each week will result in a grand total of 10 to 15 servings, to give you a rough idea of how much food to expect if you follow our plan to the letter.

Here this week's schedule:

  • Monday: Ground Beef, Baked Potatoes, and Kale Base Recipes
  • Tuesday: BBQ Bacon Burger Loaded Potato Recipe
  • Wednesday: Taco Breakfast Hash Recipe
  • Thursday: Veggie-Loaded Shephard's Pie Recipe
  • Friday: next week's “Cook Once, Eat All Week” eBook is sent out in advance to my newsletter subscribers!

Note: If you want to get your hands on the complete eBook for this week (which includes shopping lists, a timed meal prep guide, and bonus recipe ideas) click HERE

As a Nutrition Consultant, I designed these recipes so that they're not just delicious, but also balanced and nutrient-dense. I'm excited for you to cook alongside us this month and hope that you enjoy the full series!

This week's base recipes couldn't be any more simple. First, we're just going to pop about 5 pounds of potatoes into the oven and bake until they're finished. This amount of potatoes took me about 1.5 hours to bake, so it will vary if you cook more or less. Just give them a pinch with a towel and when they give, they're done.

Next, the ground beef! Simply add 5 (or more, if you need more) pounds of ground beef to a large pot, season with salt + pepper, and cook until browned and crumbly. DONE!

Lastly, de-stem the kale (or just go with the pre-chopped bagged variety, either works) and saute until it's wilted down.

Store all your prepped components in the refrigerator OR get started on assembling this week's recipes right away (via the eBook)!

Week 1 Basics: Ground Beef, White Potatoes, and Kale

Prep Time 00:10 Cook Time 02:00 Total Time 2:10 Serves 10-15
3.5 rating
1 reviews

 

Ingredients

    For the Potatoes

    • 5 pounds white potatoes
    • 1 tablespoon olive oil

    For the Ground Beef

    • 5 pounds ground beef
    • 1 teaspoon sea salt
    • 1/4 teaspoon ground black pepper

    For the Kale

    • 3 heads kale
    • 3 tablespoons butter, olive oil, or ghee
    • 1/2 teaspoon sea salt

    Directions

    For the Potatoes:

    1. Preheat the oven to 375 F. Rub potatoes with olive oil then place on a large baking sheet and bake at 375 F for 1.5 hours. Let cool, then store in the refrigerator. 

    For the Ground Beef:

    1. In a large pot over medium heat, add the ground beef and 1 teaspoon of salt and cook for 15-20 minutes, or until fully browned and crumbled. Once cooled, drain the fat and store in the refrigerator.

    For the Kale:

    1. Remove kale from the stems and roughly chop.
    2. Add 3 tablespoons butter, olive oil, or ghee, to a large pot that has a matching lid. Add the kale once the butter is melted and toss.
    3. Cover to steam for about 5 to 10 minutes, until wilted. Season with 1/2 teaspoon salt, let cool, then store in the refrigerator.

    by

    Recipe Notes

     

       

    12 Responses to “Cook Once, Eat All Week: Week 1 Base Recipes”

    1. #
      1
      Deannaposted January 2, 2018 at 8:38 am

      I just downloaded the ebook for week 1 and the recipes look amazing and so easy! Thank you for such an awesome resource. Going to try them out this week.

      • #
        Cassyposted January 4, 2018 at 12:00 pm

        You’re so welcome, Deanna!

    2. #
      2
      Miranda Mooreposted January 2, 2018 at 10:19 am

      I am THRILLED that you are offering this! I’ve tried a variety of meal planning services, but nothing compares to how easy the shopping and prep was for this! Plus, last night’s first meal was so good! So grateful for all you share with us! THANK YOU!

      • #
        Cassyposted January 4, 2018 at 12:00 pm

        You’re so welcome, Miranda!!

    3. #
      3
      Virginiaposted January 2, 2018 at 12:32 pm

      THANK YOU!!!! THANK YOU!!!! THANK YOU!!!! I am currently working my way through your book and this will help me kick-start my Perfect Me Plan!! Happy New Year!!

      • #
        Cassyposted January 4, 2018 at 12:00 pm

        YAY! You’re so welcome, Virginia!!

    4. #
      4
      Renee Branhamposted January 3, 2018 at 12:56 pm

      Do you have any info on diet and PCOS. My daughter has just been diagnosed and I have been and avid follower of your podcast. Just wasnt sure if you have addressed this issue? If you could point me in the right direction that would be awesome!!
      THANKS

      • #
        Cassyposted January 4, 2018 at 12:04 pm

        Hi Renee! I don’t actually have any specific information on PCOS on my podcast or blog (yet). I recommend looking into Stefani Ruper’s resources: http://paleoforwomen.com/pcos/ I hope that helps!

    5. #
      5
      Reneaposted January 4, 2018 at 3:14 pm

      Thank you for this! I used it this week. All the recipes were delicious, including the bonus frittata. It’s made it much easier to start the new year off on track, especially with everything ramping back up to full tilt at work. Thank you!

      • #
        Cassyposted January 17, 2018 at 12:50 pm

        I’m so glad it was helpful!

    6. #
      6
      Katieposted January 9, 2018 at 3:27 pm

      Wow, Thank you so much!! I find meal prepping gets booooring, and I am sick of my luches/dinners by Wednesday. But with this idea, it’s like you’ve cracked the meal prepping code!! I’m doing the Loaded Potatoes tonight, Shepherd’s pie tomorrow, and I think we’ll do the teriyaki beef bowl option for Friday. Thanks again, this is BRILLIANT! (What baby brain!?)

      • #
        Cassyposted January 17, 2018 at 12:42 pm

        I hope you love the dishes, Katie!

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