The Cook Once, Eat All Week 5-Day Meal Planning Series

Fed & Fit
Fed & Fit

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This gluten-free meal prep plan will cut your cooking time in half! In this plan, you'll find recipes, shopping lists, and meal prep instructions to feed your family for 5 full days.

cook once eat all week 5 day gluten free meal prep plan

We are so excited to introduce the Cook Once, Eat All Week 5-Day Gluten Free Meal Prep plan! Since the release of Cook Once, Eat All Week, which has 26 weeks worth of dinner plans, we've received SO many requests for help with breakfasts, lunches, desserts, and snacks too. So, we put our heads together and came up with a new series to help you prep a full 5 days worth of meals for your family.

How does the Cook Once meal prep plan work?

This meal prep plan is based on the time-saving method found in Cook Once, Eat All Week, but adds on easy breakfasts, lunches, desserts, and snacks so that you can feed your family all week long. For the dinners, you'll take three main components, a protein, a starch, and a veggie, prep them in bulk, and then assemble them into 3 different dinners throughout the week. For example, you'll turn chicken breast, broccoli, and potatoes into the following 3 meals:

  • Chicken Bacon Ranch Sheet Pan Dinner
  • Chicken & Broccoli Bowls with Peanut Sauce
  • Chicken Parmesan Skillet

We've also included an additional quick 30-minute dinner to round out your week and introduce a different protein. For breakfasts, lunches, desserts, and snacks, we'll be sharing our favorite make-ahead meals that you can grab and go or assemble in under 10 minutes on busy weeknights.

How long does it take?

We know you don't want to spend your entire weekend in the kitchen making meals for the week, so we've made an effort to make sure you spend as little time prepping as possible – without sacrificing flavor! That said, if you make every recipe included for the week, you can expect to spend under 2 hours in the kitchen on prep day, and under 30 minutes assembling dinner on weeknights. For larger families where prepping meals can be an especially daunting task, we'll walk you through the best way to break up your prep throughout the week when necessary!

chicken with peanut sauce in a pan with broccoli on a marble board

What's included in this gluten-free meal prep plan?

Here's what you'll find in each eBook:

  • Meal plans for families of 2 and 4. We know that your meal prep plan can vary greatly depending on the size of your family, so we've included meal plans for families of 2 and 4 in each eBook to take the guesswork out of it for you!
  • Shopping lists. You'll find done-for-you shopping lists in each book so you won't have to waste time putting them together!
  • Meal prep instructions. We've got your entire Prep Day laid out for you for maximum efficiency – so you won't waste any time in the kitchen.
  • 4 exclusive weeks of Cook Once Dinners. Each eBook will have a new week of Cook Once dinners that won't be available anywhere else!

How do I get my meal plan?

To get your free 5-day meal prep plan, sign up HERE.


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  1. Angela says:

    Can’t wait!

  2. Kelsey Fulghum says:

    I didn’t get it!

  3. Sarah says:

    I’m confused by the chicken, broccoli, and peanut sauce recipe. There are no measurements listed for how much sesame oil, salt and rice vinegar to add to the broccoli. And I’m assuming the hoisin sauce is the peanut sauce. Possibly I missed something bc I was reading it on my phone?

  4. Lindsay says:

    Chicken Parm Skillet: What do I do with the olive oil that’s listed in the recipe? I’m guessing mix with the breadcrumbs?

  5. Heather says:

    Can’t wait!

  6. Karen says:

    Cook once, that makes 3 dinners. How is that all week? What about the other 4 dinners? I don’t get it.

    1. Heather says:

      Me either! Do families eat out that much? We certainly don’t.

  7. Sloane says:

    If we’re just now discovering this meal planning system, will there be a way to get old weeks info/books?

  8. Heather Wigle says:

    I am really looking forward to seeing how this works for my large family!

  9. Christy says:

    I’ve gotten the Book on amazon. I cant figure out where to get the downloadable grocery list. Please guide me. Lol. I love the book already. We’ve done a few weeks so far. Just looking for an easier list

    5.0 rating

  10. Amy says:

    I’m looking forward to receiving the series for breakfasts, etc!! Thank you! The cookbook is wonderful!

  11. Dan says:

    Sounds great, looking forward to trying it.

  12. Jaime says:

    I’m late to the game! Would love the meal plan

  13. Theresa says:

    Looking forward to trying!

  14. Amy Maddalena says:

    Please send me any of the weekly 5-day plans you are able. I just got the book and love it! Am excited to see ideas for breakfast and lunch!!

  15. Adriana Camacho says:

    Can’t wait to start this new journey

  16. Mackenzie Kimbrough says:

    So excited!

  17. Linda says:

    Looking forward to it. Already downloaded the book from Kobo

  18. Jody Williams says:

    Looking for the shopping lists

  19. Brenda Mutter says:

    Can’t wait to try these meals!

    1. Brandi Schilhab says:

      They’re delicious! Enjoy!!!

  20. Noelle says:

    Hi – I bought the book in part because I wanted to simplify my grocery shopping. I wanted to “download” the weekly shopping lists into a list. However, after signing up with my email, it seems the “downloadable lists” are really just a pdf. I could just as well take a picture of the page in the book. 🙂 Is there any plan to create an associated app or plug-in to many of the pre-existing apps (like iOS “notes”) so we can download the lists into a list that can be checked off as we shop? That would be enormously helpful. Otherwise it’s just an old-school paper list we have to print. Thanks!

    1. Brandi Schilhab says:

      Great suggestions, Noelle…we’ll definitely keep them in mind as we brainstorm resources!