Cook Once, Eat All Week

Our busy lives make healthy eating a challenge. Meal prepping is the answer! With our expert advice, you’ll discover that cooking ahead is fast, creative and convenient. Simply set aside one day a week to cook a few base recipes, then use the bases to make different meals during the week. We included a complete list of ingredients you need for each combination, so shopping will be a breeze. As a special bonus, there’s a section of freezer-friendly meals you can reheat in a pinch. So say bye-bye to boring leftovers, and say hello to fast, delicious meals! Happy cooking! The Cook Once, Eat All Week Team WANT IT EVEN EASIER? Look for the FAST icon on recipes that have a hands-on time of 30 minutes or less.…

WE'VE ALL BEEN THERE. YOU RUSHED HOME FROM THE OFFICE, MISSED THE SUPERMARKET ALONG THE WAY AND HAVE NO IDEA WHAT’S FOR DINNER. THE FRIDGE IS LOOKING SPARSE, EVERYONE’S HUNGRY, AND INSPIRATION IS JUST NOT THERE. WE MAY HAVE THE BEST INTENTIONS TO COOK NUTRITIOUS, HOMEMADE DINNERS EVERY NIGHT, BUT THE REALITY OF ROUTINELY MAKING MEALS FROM SCRATCH IS CHALLENGING. TIME PRESSURES FROM WORK AND FAMILY, AND LIFE IN GENERAL CAN CONSPIRE TO MAKE MEAL PREP SEEM AN IMPOSSIBLE TASK—OR, AT THE VERY LEAST, ONE THAT’S NOT EXACTLY ENJOYABLE. WHEN FRESH IDEAS AND MOTIVATION DRAIN AWAY, IT’S EASY TO SETTLE FOR TAKEOUT OR CONVENIENCE FOODS, WHICH ARE NEITHER SATISFYING NOR SUSTAINABLE IN THE LONG-TERM. SO IF YOU’RE IN A MEAL-PLANNING RUT AND SEARCHING FOR NEW WAYS TO GET OUT OF…

IF YOU KNOW NOTHING ELSE ABOUT HOW PROFESSIONAL COOKS WORK, YOU’LL AT LEAST KNOW THIS—IT’S ALL ABOUT THE PREP. CHEFS GET THEIR “MIS-EN-PLACE” (LITERALLY MEANING “EVERYTHING IN ITS PLACE”) DONE BEFORE THEY EVEN PREHEAT AN OVEN OR HEAT A PAN. THE WAY THEY WORK IN PREPARING RAW MATERIALS FIRST, AND NOT AS THEY COOK, IS STREAMLINED TO MINIMIZE WASTE AND MESS. THINK OF IT LIKE A PRODUCTION LINE. WITH SIMILAR PLANNING AND CARE, YOU CAN SMARTEN YOUR MEAL PREP, MAKING IT BOTH TIME- AND COST-EFFICIENT. HERE ARE SOME TIPS FOR ACHIEVING THAT AND FOR GETTING THE MOST FROM THIS BOOK. LISTS, LISTS, LISTS Taking the time to write comprehensive shopping and to-do lists keeps planning and cooking efficient. Start by choosing the recipes you want to cook for the coming week. From…

KEEP STOCKED UP ON THESE SUGGESTIONS FOR SAUCES, CONDIMENTS, PICKLES AND PRESERVES TO BUILD FLAVOR IN YOUR MEALS. THESE DON’T TAKE UP A LOT OF ROOM IN THE FRIDGE, ALLOWING MORE SPACE FOR PERISHABLE FOODS. 1 SAUCES & CONDIMENTS Chili sauces, miso (white and red), red curry paste, tahini, soy sauces, Indian spice pastes and mustards are great bases for marinades and curries. 2 PICKLES & PRESERVES Ingredients preserved in salt, brine, vinegar and oil, such as black and green olives, capers, kimchi, sauerkraut and preserved lemons, add interest in both flavor and texture. 3 CITRUS Lemons, limes, oranges and mandarins can all be used for their rind, flesh and juice to add freshness. 4 VEGETABLES Celery, fennel, carrots, chiles and alliums, such as leeks, are the ideal flavor bases for casseroles and stews. 5 HERBS & AROMATICS Look for…

KEEPING THESE IN YOUR PANTRY MEANS YOU HAVE THE FLAVOR-BOOSTING BASES FOR MANY OF THE MEAL PREP RECIPES. YOU’LL ONLY NEED A FEW EXTRA INGREDIENTS TO TRANSFORM THESE STAPLES INTO DELICIOUS, SATISFYING MEALS. 1 VINEGARS & OILS Whether you have two or 10 different oils and vinegars in your pantry, they will add welcome flavor to your cooking. 2 SPICES & SEASONINGS Add spices and spice mixes to breathe life into savory and sweet recipes for flavor, color and complexity. 3 GRAINS, NOODLES & PASTA Get wheat and egg pastas in myriad shapes, rice in ready-cook packages, and protein-rich dried beans, lentils, quinoa and barley. 4 CANNED FOODS Canned tomatoes, beans, lentils, and coconut milk and cream are all must-haves as they will form the base for so many dishes. 5 NUTS & SEEDS Nutrient-dense, nuts and seeds are great…

FOOD SAFETY If a packed lunch is not stored properly for the few hours before you eat it, bacteria can grow. Meat and dairy products are particularly prone. Other high-risk foods include fish, poultry, eggs and anything packaged in a jar or can, which can become high risk once opened. This is especially the case for children, as little ones can be more susceptible to food poisoning. Keeping foods cool is the key to food safety. If you don’t have a lunch box that can be chilled, consider throwing a frozen ice pack in with your packed box to keep food as cool as possible. Freezing a plastic bottle of water or juice will perform the same function and makes for a refreshingly chilled drink by the time lunch comes around.…