Cook Once And Eat All Week To Stay On Track ! Episode 112

Tired of spending hours in the kitchen every day but still want to stay on track with your health goals? Discover how to cook once and eat all week with simple, effective meal prep strategies that will save you time, money, and effort! In this video, we’ll walk you through the process of planning, cooking, and organizing meals so that you can enjoy delicious, healthy food throughout the week without the daily hassle of cooking.

00:00 Introduction
02:13 Cook once and eat all week to stay on track
07:18 Eat all week to stay on track with meal prep
12:14 Stay on track by cooking once a week
18:10 I cook once and stay on track every week
24:43 Cook once eat all week

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Batch Cooking For the Win!

An hour to make all of this? I love meal prepping—once you're set-up, it’s easy to batch cook and have delicious, nutritious food ready for the week. This way, you avoid the temptation of unhealthy, quick snacks when you're hungry.
So here’s the recap of what we made today:

Breakfast: Mini Crustless Quiches
Ingredients:
12 eggs
Salt and pepper
3 slices of cooked bacon (crispy)
Steamed broccoli
Cheddar cheese slices (2-3)
Instructions:
Blend the eggs with salt and pepper.
Add cooked bacon, broccoli, and cheddar cheese.
Pour the mixture into silicone muffin molds.
Bake at 350°F until set (about 15-20 minutes).
Store in the fridge for an easy grab-and-go breakfast.

Lunch/Dinner: Mexican-Style Chicken Thigh Bake
Ingredients:
Chicken thighs
Kosher salt and pepper
Sugar-free enchilada sauce
Pepper jack cheese
Instructions:
Season chicken thighs with salt and pepper.
Pour enchilada sauce over the chicken, ensuring it's well coated.
Top with pepper jack cheese.
Bake at 350°F for 30-40 minutes until cooked through.

Lunch/Dinner: Asian-Inspired Beef and Broccoli
Ingredients:
Sliced beef
½ cup soy sauce
Fresh ginger (sliced)
Rice wine vinegar (2 capfuls)
Sesame oil (2 tbsp)
Salt, pepper, sesame seeds (optional)
Steamed broccoli

Mix soy sauce, ginger, vinegar, sesame oil, salt, and pepper to make a marinade.
Toss sliced beef and broccoli in the marinade.
Spread on a sheet pan lined with nonstick foil.
Bake at 450°F for about 15-20 minutes until beef is cooked to your preference.

Dessert: Sugar-Free Blueberry Lemon Cheesecake Bites
Ingredients:
1 block of cream cheese (softened)
Zest and juice of 1 lemon
¼ cup allulose
1 egg
Blueberries (as many as you like)
Instructions:
Mix softened cream cheese with lemon zest, lemon juice, and allulose.
Add in an egg and beat until smooth.
Fold in blueberries.
Pour into silicone molds and bake at 325°F for 10-15 minutes until set.
Let cool and refrigerate for a quick dessert or snack.
By doing this batch cooking, you’re all set for breakfast, lunch, dinner, and even a sugar-free dessert for the week. Eating this way—focusing on whole foods, plenty of protein, good fats, and some fiber—will keep you feeling satisfied and help fuel your daily activities, whether that’s a workout, work, or time spent with family.

So remember, my friends, the goal is to make life easier, not harder. Batch cooking saves time, reduces stress, and keeps your nutrition on point. See you next time on Lean and Clean with Fitness Chef Christine! Stay strong, stay healthy, and keep moving forward!

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Wishing you the best health!
Chris The Fitness Chef

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Blessings, Chris

#mealprep #cookonceeatallweek #healthyeating