Meal prep can be a game-changer when it comes to staying on track with your fitness and nutrition goals. But what if you don’t have hours to spend in the kitchen? Enter the “Cook Once, Eat Twice” method—a simple, efficient way to prep meals without feeling like it’s a chore.
This method is perfect if you want to:
- Save time in the kitchen
- Reduce food waste
- Always have a healthy meal ready without repeating the same meals every day
Let’s dive into how you can use this method to stay consistent and keep your nutrition in check—especially during busy weeks.
What Is the “Cook Once, Eat Twice” Method?
The concept is simple: when you’re making dinner, double the portions. Then, pack half away for lunch or dinner the next day. It’s an easy way to ensure you have healthy meals ready to go without spending extra time in the kitchen.
Here’s how to do it step by step:
1. Bake or Slow Cook 1-2 Proteins
Prepping proteins in bulk is the key to having a variety of meals without a lot of extra work. I like to cook one protein in the slow cooker and one in the oven, which allows me to be hands-off while freeing up the stove for other meal components.
Protein ideas:
- Roast a whole chicken or two
- Bake a batch of chicken breasts
- Slow-cook lentils
- Bake a few pressed and seasoned blocks of tofu
- Grill or bake some salmon fillets
2. Prep 1-2 Carbs
Choose a couple of carbs that work for multiple meals—whether for breakfast, lunch, or dinner. This helps you stay versatile and ensures your meals are balanced.
Carb ideas:
- Cook a big pot of brown rice or quinoa
- Roast a tray of sweet potatoes
- Boil whole wheat or gluten-free pasta
3. Chop and Prep Your Produce
Vegetables are key to a nutritious diet, but chopping them every night can be time-consuming. Spend a little time prepping a variety of veggies, or use frozen veggie mixes for convenience.
Produce ideas:
- Roast a mix of broccoli, cauliflower, and carrots
- Sauté a batch of bell peppers and onions
- Prepare a raw veggie tray for snacking throughout the week
4. Add Flavor With Sauces and Spices
The final step to keeping your meals exciting is to add variety with different sauces and seasonings. You can either make your own dressings or use pre-made healthy options like Primal Kitchen sauces.
This approach gives you plenty of variety without having to cook every night.
The Benefits of Simplicity
The biggest takeaway here is that when you make your nutrition work for you—rather than feeling like it’s a chore—it becomes second nature. By investing a little time in meal prep at the start of the week, you’ll have healthy, delicious meals on hand that help you stay on track.
Even better, this method saves time, reduces stress, and makes eating healthy feel more manageable, especially when life gets busy.
Ready to Make Meal Prep Work for You?
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