The Cook Once, Eat All Week Easy Meal Prep Plan

By: Cassy Joy
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Cook Once, Eat All Week is the ultimate meal prep series that helps walk you through an entire month of Paleo-friendly meal prep with delicious recipes and a budget-friendly plan. This is the perfect FREE guide to follow if you're looking for efficient, healthy success in the kitchen.

cook once eat all week meal prep

BOY HOWDY am I ever excited about this brand spanking new meal prep series!

When my team and I were brainstorming our wishlist of content for 2018, we knew that we wanted to kick off the year with a MAJOR effort to help support your healthy kitchen endeavors. We really wanted to provide support for those of you who just want a little meal prep support (vs. total healthy lifestyle design overhaul).

For the longest time, the working name for this series was “Efficient Meal Prep” because THAT is what we want to bring you. Our dreams included a series of kitchen/ingredient/recipe hacks that will help you created delicious, nutritious meals with an *efficient* use of your time and resources (ahem: money). Because our recipes don't call for flours, fancy pre-made sauces, or expensive cuts of meat, this series IS budget-friendly (by design). It's also all “squeaky-clean” Paleo-friendly, so it will comply with most healthy dietary protocols that you may be following in the New Year.

I have to say that I'm extremely proud of this upcoming easy meal prep series! True to our design, the days when we prepared the foods for testing + photographing were our EASIEST days in the kitchen. Working through this entire series is also the primary way I prepared a chest full of frozen meals that we'll be able to lean on when baby girl makes her arrival (anytime now).

The Cook Once, Eat All Week series is structured to offer support one week at a time.

How the Cook Once, Eat All Week Meal Prep Plan Works

Here's what you can expect from this healthy meal prep plan:

  • 3 “Base” Recipes: a protein, a veggie-based starch, and a vegetable with instructions on how to prepare in bulk.
  • 3 Unique Meal Recipes: these will make use of the base recipes, in addition to a few strategic ingredient additions.
  • 1 complete eBook that includes shopping lists for the week, a bonus breakfast recipe idea, and additional meal ideas on how to creatively use the “base” recipes. NOTE: this eBook is sent out to Fed & Fit Newsletter Subscribers ONLY. You can grab Week 1 of the series HERE.

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Cook Once, Eat All Week Recipes

Week 1: 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!

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!

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.

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.

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.

I hope you love this Cook Once, Eat All Week healthy meal prep series as much as we do! I hope it helps to empower even more kitchen confidence as you pursue your healthy lifestyle in the New Year.

xo, Cassy Joy


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  1. Courtney says:

    Just signed up for the email list! Did the email already go out this morning or will people that just signed up for your list receive today’s meal plan still? I just happen to have three plantains ripening! Can’t wait

    1. Cassy says:

      You haven’t missed it! It’s going out at 3:00 p.m. CT. For folks who sign up after that, you’ll get a copy in your confirmation email. 🙂

  2. Misty says:

    I mean, I love all your stuff…but this is like Christmas morning for goal setting

    1. Cassy says:

      Aw awesome! I hope you love the series!

  3. Teresa Dickey says:

    This is so awesome!! I signed up for the fed and fit 30 day plan as well. Looking forward to starting both!!

  4. Caroline says:

    I am so excited about this series! It’s exactly the kind of meal prep I need in my life! Thank you so much for putting this together!
    Do the recipes all make about 4 portions? As a single girl I’m just trying to figure out how many meals it’ll make total! Thanks!

  5. Mandi says:

    Wow this is exactly the kind of plan i’ve been looking for. I like to cook only once a week, but then end up eating the same things every day so this looks amazing. One question – is the plan for 4 peoples worth of food? If i’m just cooking for me an my husband should I divide by 2?

  6. Kristyn says:

    This is so great! Thank you for putting in all the hard work to make this happen! Can’t wait to see and try the recipes

  7. Victoria says:

    This is absolutely brilliant Cassy!

  8. Rachel says:

    I missed the deadline for signing up for the newsletter. Is there still a way to get access to the e-book? Thanks.

  9. Heidi Schonberg says:

    How can I get the 3 weeks I missed before subscribing? I’m loving this week of finally trying cooking week 4! My family is loving it too! Chicken carbonara was a Hit!!!

  10. Sarah Stewart says:

    Hello! I pre ordered your cook book and a friend of mine mentioned if I sent the confirmation number I would receive an e book to my email. Where should I send that email?
    Thank you!!

  11. Johanna Wakelin says:

    I’ve already gone through all the weeks in the ebook from my pre-order, and I got week 1 of the series when I signed up for the newsletter, but is there a way to get the other weeks in the series? Thanks!

  12. Lisa says:

    I just received your book – Cook once, eat all week and am so excited to get started. The book mentions a printable weekly ingredients list . Can u tell me where to find it on the website? I found a week 1 list but it is for beef not chicken?? Thanks!

  13. Heather Lynn says:

    I just bought this book and did Week 19 as my first one. Doing it tonight… is there a site anywhere that I can read tips and reviews? Just wondering if people make small changes or have creative ideas on how to follow the recipes but to just make small changes for extra creativity?

  14. Lisa says:

    I purchased the e-book, and I can’t find the downloadable shopping lists anywhere. Help!