Cook Once Eat All Week: Week 1 Meal Prep Recipes

at a glance
Prep Time 10 minutes
Cook Time 2 hours
Servings 10 -15

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We’re kicking off the Cook Once Eat All Week series with this week’s meal prep 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!

ground beef, baked potatoes, and kale meal prep

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:

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 meal prep 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.

baked potatoes for meal prep

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!

ground beef in a pot for meal prep

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

Sauteed kale in a bowl for meal prep

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

Note: if you’ve enjoyed the Cook Once, Eat All Week series, we’ve created an entire book with 26 week’s worth of healthy meal prep recipes. You can click here to purchase your copy today!

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

By: Cassy
No ratings yet
Prep Time: 10 mins
Cook Time: 2 hrs
Servings: 10 -15


  • 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


For the Potatoes:

  • 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:

  • 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:

  • Remove kale from the stems and roughly chop.
  • 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.
  • Cover to steam for about 5 to 10 minutes, until wilted. Season with 1/2 teaspoon salt, let cool, then store in the refrigerator.

Recipe Notes

Meet the Author
Cassy Headshot

Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
Get to know Cassy

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  1. Deanna says

    Deanna —  01/02/2018 At 08:38

    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.

    • Cassy says

      Cassy —  01/04/2018 At 12:00

      You’re so welcome, Deanna!

  2. Miranda Moore says

    Miranda Moore —  01/02/2018 At 10:19

    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!

    • Cassy says

      Cassy —  01/04/2018 At 12:00

      You’re so welcome, Miranda!!

  3. Virginia says

    Virginia —  01/02/2018 At 12:32

    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!!

    • Cassy says

      Cassy —  01/04/2018 At 12:00

      YAY! You’re so welcome, Virginia!!

  4. Renee Branham says

    Renee Branham —  01/03/2018 At 12:56

    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!!

    • Cassy says

      Cassy —  01/04/2018 At 12:04

      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: I hope that helps!

  5. Renea says

    Renea —  01/04/2018 At 15:14

    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!

    • Cassy says

      Cassy —  01/17/2018 At 12:50

      I’m so glad it was helpful!

  6. Katie says

    Katie —  01/09/2018 At 15:27

    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!?)

    • Cassy says

      Cassy —  01/17/2018 At 12:42

      I hope you love the dishes, Katie!

  7. Emily Stachura says

    Emily Stachura —  05/11/2019 At 10:56

    Is this still available? Would love to start with Week 1, but I keep getting an error when I click on ‘Confirm Your Subscription’ through my email.

  8. Kelly says

    Kelly —  09/28/2019 At 11:37

    Thank you for the ebook! What an amazing thing to share. I heard about your Cook Once Eat All Week book through The Minimal Mom on youtube yesterday. I look forward to trying this meal plan and then buying your 26 week plan book soon! Thanks again!

  9. Vicky says

    Vicky —  10/08/2019 At 20:10

    I really love this concept, however I am so super pressed for time when I get home. I work a “9-5” that’s really an “8-5:30” and then I still have to get my kids from daycare, which gets me home at 6:30 and the younger two start bedtime around 7! So I can’t do something that needs to bake for half an hour. Do you have weeks where it’s more of a dump and heat all week? I can do maybe up to 10 minutes of “cooking” on a weeknight.

  10. Amanda Hall says

    Amanda Hall —  08/06/2020 At 08:06

    Hello, I ordered the book cook once eat all week bestselling author of fed and fit Cassy Joy Garcia. I got my book today.. however this recipe is no where in it… if it is please let me know I may have missed it

    • Brandi Schilhab says

      Brandi Schilhab —  08/06/2020 At 09:03

      Hi Amanda! This is a week found on the site and not the book – this specific post gives to the directions you’ll need to prep for the week, and you’ll find the 3 recipes for the week (that you’ll make with your prepped goods) linked in this article also!

  11. Crystal Young says

    Crystal Young —  06/04/2021 At 08:25

    I downloaded the recipes but I don’t see the directions on baking the spaghetti squash egg cups. I see the oven temp. but not the length of time. Thank you.

    • Brandi Schilhab says

      Brandi Schilhab —  06/04/2021 At 09:18

      Oh no! So sorry. HERE’S the post on those egg cups, Crystal!