Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity

By Cassy Joy Garcia

Cook Once, Eat All Week is a revolutionary way to get a delicious, healthy, and affordable dinner on the table FAST. Author Cassy Joy Garcia will walk you through this tried-and-true method and show you how batch-cooking a few basic components can give you an entire week’s worth of dinners with minimal time and effort.

Have you ever tried a meal prep plan before and gotten so excited about having your cooking for the week done ahead of time, only to find yourself totally exhausted after a full day in the kitchen, shocked by your grocery bill, and tired of the same leftovers by Tuesday? Cassy Joy Garcia had been there, too. As a mom, business owner, and Nutrition Consultant, she needed to get a healthy, affordable, and tasty dinner on the table fast every night, and she knew there had to be a better way to do it. She finally cracked the code when she discovered that by batch-cooking a protein, starch, and vegetable each week she could easily assemble three fresh, diverse meals in minimal time. After years of her readers asking her for better meal prep strategies and easy recipes, she released 4 weeks of recipes on her blog, Fed and Fit. Since then, tens of thousands of people have made and raved about the series and begged for more!

In this book, you’ll find 26 weeks of affordable, healthy, delicious meals that your family will love eating, and a chapter full of bonus 20-minute meals. Optional Instant Pot and slow cooker instructions are included to get you even more time back in your week. With a Real Food foundation, the weeks in this book aim to support dietary approaches that cover gluten-free, dairy-free, Paleo, low-carb, egg-free, kid-friendly, and more. Three simple ingredients like shredded pork, potatoes, and cabbage are turned into these three easy-to-assemble meals: Honey Mustard Pork Sheet Pan Dinner,  Enchiladas Verde Casserole, and Sloppy Joe Stuffed Potatoes.

This book is a must-have for anyone looking for a REAL solution to help them eat healthfully while also saving time and money and loving what they are eating.

• Language: English
• Publisher: Victory Belt Publishing
• Release date: Apr 23, 2019
• ISBN: 9781628601664

Cassy Joy Garcia

Cassy Joy Garcia is the bestselling author of Cook Once Eat All Week and the creative force behind the popular food blog Fed + Fit. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011. Since then, she became a holistic nutrition consultant and transitioned her personal blog into a tremendously supportive and nimble online wellness editorial, backed by a small but mighty team of writers, researchers, and editors. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way. The Cook Once method was born, and it has revolutionized how people cook. She lives in San Antonio, TX with her husband and two children.

Book preview

Weekly Meals and Bonus Dinners by Protein

If you’re hungry for a particular type of protein, either for a whole week of meal prep or for a bonus dinner to supplement another weekly plan, use this list to find the weekly meal plans and bonus dinners that feature that protein.

CHICKEN

Week 01: Shredded Chicken, Broccoli, and Rice (here)

Week 03: Roasted Chicken and Cauliflower (here)

Week 05: Baked Chicken Breast, Tomatoes, and Rice (here)

Week 06: Ground Chicken, Bell Peppers, and Rice (here)

Week 09: Baked Chicken Breast, Kale, and Corn (here)

Week 11: Roasted Chicken, Green Beans, and Yukon Gold Potatoes (here)

Week 13: Baked Chicken Breast, Bell Peppers, and Spaghetti Squash (here)

Week 17: Roasted Chicken, Brussels Sprouts, and Parsnips (here)

Week 20: Baked Chicken Breast, Collard Greens, and Sweet Potatoes (here)

Week 24: Roasted Chicken, Mushrooms, and Spaghetti Squash (here)

Seared Chicken Breasts (here)

Lemon Pepper Chicken Breasts (here)

Paprika-Lime Chicken Breasts (here)

Crispy Curried Chicken Thighs (here)

Balsamic Chicken Thighs (here)

Ranch Chicken Thighs (here)

TURKEY

Week 07: Turkey Breast Tenderloins, Cherry Tomatoes, and Yukon Gold Potatoes (here)

Week 18: Baked Turkey Breast, Kale, and Butternut Squash (here)

BEEF

Week 02: Ground Beef, Zucchini, and Mushrooms (here)

Week 04: Ground Beef, Broccoli, and Yukon Gold Potatoes (here)

Week 08: Ground Beef, Carrots, and Rice (here)

Week 10: Brisket, Bell Peppers, and Russet Potatoes (here)

Week 12: Shredded Beef, Collard Greens, and Acorn Squash (here)

Week 14: Shredded Beef, Kale, and Polenta (here)

Week 15: Ground Beef, Spinach, and Spaghetti Squash (here)

Week 21: Ground Beef, Cabbage, and Carrots (here)

Week 25: Brisket, Brussels Sprouts, and Rice (here)

Pan-Seared Steak (here)

Mocha Coffee Steak (here)

PORK

Week 16: Shredded Pork, Kale, and Plantains (here)

Week 19: Pork Shoulder, Brussels Sprouts, and Sweet Potatoes (here)

Week 22: Shredded Pork, Kale, and Sweet Potatoes (here)

Week 23: Ground Pork, Cabbage, and Red Potatoes (here)

Week 26: Shredded Pork, Cabbage, and Red Potatoes (here)

Simple Seared Pork Chops (here)

Southwestern Pork Chops (here)

Basic Pork Tenderloin (here)

Honey Mustard Pork Tenderloin (here)

Jerk Pork Tenderloin (here)

FISH AND SEAFOOD

Easy Tuna Steak (here)

Pan-Seared White Fish (here)

Lemon-Garlic Shrimp (here)

Salmon Bake (here)

Pan-Seared Salmon (here)

This week brings together three healthy cooking mainstays—chicken breast, fresh broccoli, and rice—in three totally different recipes! You’re going to mix and match so that you’re never bored. First up is a BBQ Chicken and Rice Casserole that hides broccoli in a brand-new way. Then we dive into a tangy and creamy White Chicken Chili. Last up is a classic Chicken and Broccoli Fried Rice that’s even better than takeout. If you’d like to supplement this week’s three main dinner recipes with two additional meals, see the suggested Bonus Dinner Options on the next page.

Weekly Ingredients

FRESH PRODUCE

Avocado, 1

Broccoli, 3 medium heads (about 2 pounds), or 1½ pounds precut florets

Carrots, 2 medium

Cilantro, 12 sprigs

Garlic, 5 cloves

Ginger, 1 (1½-inch) piece

Green onions, 1 bunch

Limes, 1½

Onion, yellow, 1

FROZEN FOODS

Yellow corn, 8 ounces (1 cup)

MEAT

Bacon, 10 strips (about 12 ounces)

Chicken breasts, boneless, skinless, 5 pounds

DAIRY/EGGS

Butter, salted, 1 tablespoon

Eggs, 2 large

Sour cream, 4 ounces (½ cup)

PANTRY

Avocado oil or ghee, 2 tablespoons plus 2 teaspoons

BBQ sauce, store-bought or homemade (here), 12 fluid ounces (11/2 cups)

Chicken broth, 40 fluid ounces (5 cups)

Coconut aminos, Coconut Secret brand, 2⅔ fluid ounces (1/3 cup) (see sidebar below)

Diced green chilis, hot or mild, 1 (4-ounce) can

Extra-virgin olive oil, 2 teaspoons

Toasted sesame oil, 2 teaspoons

White beans, 1 (15-ounce) can

White rice, 20 ounces (3 cups)

SEASONINGS

Garlic powder, 1 teaspoon

Ground cumin, ½ teaspoon

Dried oregano leaves, 1 teaspoon

Red pepper flakes, ½ teaspoon

About Coconut Aminos

When it comes to coconut aminos, I’m a big fan of the brand Coconut Secret. I’ve tried a few different coconut aminos on the market and keep coming back to this brand. Others tend to be saltier, which can really impact the final flavor of a dish or sauce, especially when a large quantity of coconut aminos is used and/or reduced (as when making the Teriyaki Sauce on here). For this reason, I specify the Coconut Secret brand of coconut aminos in the Weekly Ingredients lists to ensure the best results when making the recipes in this book.

Ingredient Subs

To make this week LOW-CARB:

• Omit the corn and white beans.

• Use a low-carb BBQ sauce.

• Replace the white rice with 3 medium heads cauliflower (5 to 6 pounds total) or 3 (12-ounce) bags frozen riced cauliflower.

To make this week PALEO:

• Use the substitutions listed below for making the week grain-free and dairy-free and omit the beans.

To make this week GRAIN-FREE:

• Omit the corn.

• Replace the white rice with 3 medium heads cauliflower (5 to 6 pounds total) or 3 (12-ounce) bags frozen riced cauliflower.

To make this week DAIRY-FREE:

• Replace the butter with avocado oil.

• Replace the sour cream with 1 (13½-ounce) can full-fat coconut milk.

Bonus Dinner Options

Dinner 1

Pan-Seared Steak

(here)

Wilted Spinach

(here)

Baked Sweet Potatoes

(here)

Bonus Dinner Ingredients

Butter, salted, 3 tablespoons

Lemon, ½

Sirloin or rib-eye steaks, boneless, 1 inch thick, 4 (4 to 6 ounces each)

Spinach, fresh, 1 pound

Sweet potatoes, 4 small to medium (about 1 pound)

Texas Grill Rub, 2 tablespoons (see here for ingredients)

Dinner 2

Pan-Seared Salmon

(here)

Steamed Green Beans

(here)

Roasted Carrots

(here)

Bonus Dinner Ingredients

Butter, salted, 1 tablespoon

Carrots, slender, 2 bunches (about 1 pound)

Extra-virgin olive oil, 4 teaspoons

Green beans, fresh, 1 pound

Lemon, ½

Salmon fillet, 1 (1½ pounds)

Prep Day

Today you will be cooking and shredding chicken, cooking rice and bacon, and prepping broccoli florets, onions, cilantro, garlic, and carrots. I find it most efficient to get the chicken going first since it takes the longest to cook, and then get the rice and bacon going. While those two are cooking, I do the raw vegetable prep.

note: If you’re planning to make homemade BBQ sauce rather than use store-bought, I recommend that you add it to your prep day tasks so that it’s ready for use later in the week.

Cook and shred the chicken

Yield: about 10 cups

Prep Time: 10 minutes

Cook Time: 20 minutes or 8 hours, depending on method

1. Season 5 pounds of boneless, skinless chicken breasts with 1 teaspoon of coarse sea salt and ½ teaspoon of ground black pepper.

2. Cook the chicken using one of these three methods:

•Stovetop Method (Cook Time: 20 minutes)

Put the chicken in a large saucepan with a lid over medium-high heat and cover with 5 cups of water. Place the lid on the pan and simmer for 15 to 20 minutes, until the chicken easily falls apart when poked with a fork, then remove the chicken from the pan.

•Instant Pot Method (Cook Time: 20 minutes)

Place the chicken in a 6-quart Instant Pot along with 1 cup of water. Seal the lid onto the Instant Pot, set the cooker to Poultry mode, and set the timer for 20 minutes. When the timer goes off, quickly release the pressure manually by turning the pressure valve to venting. Once the pressure has been fully released, open the pot and remove the chicken.

•Slow Cooker Method (Cook Time: 6 to 8 hours)

Place the chicken in a 6-quart slow cooker and cover with 5 cups of water. Cook on low for 6 to 8 hours, until the chicken easily falls apart when poked with a fork, then remove the chicken from the slow cooker.

3. Shred the cooked chicken with two forks. Put 4 cups of the shredded chicken in a container labeled Casserole, 3 cups in a separate container labeled Chili, and the remainder, about 3 cups, in a third container labeled Fried Rice. Store in the refrigerator for use later in the week.

Cook the rice

Yield: 9 cups

Prep Time: 2 minutes

Cook Time: about 20 minutes

Cook 3 cups of white rice according to the package instructions, then let cool. Scoop 4½ cups of the cooked rice into a container, then scoop another 4½ cups of the rice into a separate container. Label one container Casserole and the other Fried Rice. Store in the refrigerator for use later in the week.

LOW-CARB/PALEO/GRAIN-FREE RICE SUBSTITUTE

Make a double batch of Basic Cauliflower Rice (here), then follow the storage instructions for the white rice above.

Cook and chop or crumble the bacon

Prep Time: 3 minutes

Cook Time: 18 minutes

1. Preheat the oven to 400°F.

2. Lay ten strips of bacon on a rimmed baking sheet and bake until crisp, 12 to 18 minutes. The total cooking time will depend on the thickness of your bacon.

3. Transfer the bacon to a paper towel–lined plate and let cool. When the bacon is cool enough to handle, coarsely chop or crumble six strips. (If you used thick-cut bacon, chopping it will be easier; if you used regular bacon, crumbling it will be easier.) Put the chopped or crumbled bacon in a container and label it 6 Strips Bacon. Repeat with the remaining four strips and put in a separate container labeled 4 Strips Bacon. Store in the refrigerator for use later in the week.

Prep the broccoli

Yield: 3 cups small florets and 4 cups broccoli rice

1. Cut a head of broccoli into small florets; discard the stem. (If you purchased precut florets, cut one-third of them into small florets.)

2. Cut the florets off of the remaining two heads of broccoli. Put the broccoli florets (or the remaining two-thirds of the packaged florets) in a food processor. (You may need to work in two or three batches, depending on the size of your food processor.) Pulse until the broccoli has a coarse, ricelike texture.

3. Store the broccoli rice and florets in separate containers in the refrigerator for use later in the week. Label the rice Casserole and the florets Fried Rice.

Dice the onion

Dice a yellow onion, then store in the refrigerator for use later in the week.

Slice the green onions

Thinly slice one bunch of green onions, or until you have ¾ cup of sliced green onions. (You may not need the entire bunch.) Store in the refrigerator for use later in the week.

Shred the carrots

Shred two medium-sized carrots either with a box grater or with the shredder attachment of your food processor. Store in the refrigerator for use later in the week.

Mince the garlic

Mince five cloves of garlic, or until you have 1 tablespoon plus 2 teaspoons of minced garlic. Store in the refrigerator for use later in the week.

Grate the ginger

Grate a 1½-inch piece of ginger until you have 2 teaspoons, then store in the refrigerator for use later in the week.

BBQ Chicken and Rice Casserole

Yield: 6 servings   Prep Time: 5 minutes   Cook Time: 35 minutes

1 tablespoon salted butter or other cooking fat of choice

4 cups raw broccoli rice

2 teaspoons coarse sea salt, divided

4½ cups cooked white rice or cauli-rice

1 teaspoon garlic powder

½ teaspoon ground black pepper

4 cups shredded chicken

1½ cups BBQ sauce

6 strips bacon, cooked and chopped or crumbled

2 tablespoons thinly sliced green onions, for garnish

1. Preheat the oven to 350°F.

2. Melt the butter in a large sauté pan over medium heat, then add the broccoli rice. Season with 1 teaspoon of the salt and cook for 3 to 4 minutes, until softened. Remove from the heat.

3. Add the cooked white rice, garlic powder, pepper, and remaining teaspoon of salt to the pan with the broccoli. Toss to combine, then transfer to an 8-inch square casserole dish.

4. In a medium-sized bowl, toss the shredded chicken with the BBQ sauce, then spread the chicken on top of the broccoli-rice mixture. Top with the bacon.

5. Bake for 30 minutes, or until the top is just starting to brown.

6. Remove from the oven, garnish with the green onions, and serve!

White Chicken Chili

Yield: 4 servings   Prep Time: 5 minutes   Cook Time: 15 minutes

2 teaspoons extra-virgin olive oil

1 yellow onion, diced

2 teaspoons minced garlic

1 (4-ounce) can diced hot or mild green chilis, drained

3 cups shredded chicken

1 teaspoon dried oregano leaves

1 teaspoon coarse sea salt

½ teaspoon ground cumin

½ teaspoon ground black pepper

5 cups chicken broth

1 (15-ounce) can white beans, rinsed and drained (omit for low-carb and Paleo)

1 cup frozen yellow corn (omit for low-carb, Paleo, and grain-free)

½ cup sour cream or coconut

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