I don’t want to spend all my free time in the kitchen — and I’m guessing you don’t either. Whether you follow a paleo or a whole-foods way of eating, there are two keys to long-term success, in my experience: preparation and delicious variation.
Each week, I spend about 20 to 30 minutes on planning my meals, and then two to four hours cooking on Sunday for my “Weekly Cookup.” I do a “Full Cookup,” which requires more time to put together a few complete meals, but the “Mini Cookup” is also an option: You can prepare key ingredients and then quickly get meals on the table the rest of the week — without cooking from scratch every time.
I recommend a weekly mix of simple protein-and-veggie dinners — like roasted chicken with a baked sweet potato and veggies, or a sliced steak on top of a ginormous salad — and more complex recipes that excite your taste buds and inspire creativity in the kitchen. But remember: You have permission to eat the same things over and over if that reduces your stress level.
When you schedule time in your week to put together a meal plan, the result will be a refrigerator and pantry stocked with good things you can eat when hunger strikes. You’ll eat better, you’ll feel your best, and you’ll take care of the people in your life.
The Weekly Cookup
Depending on your schedule, you can choose to do a Full Cookup or a Mini Cookup. The Full Cookup requires about two to four hours in the kitchen one day a week, but some busy families have a hard time finding that chunk of time. You can work around this issue by doing a Mini Cookup, which I explain below, or doing a Full Cookup once or twice a month, when you can carve out the time and make double batches that can be frozen for Future You.
If you don’t have time for a Full Cookup, I recommend that you at least prepare a simmered dish, slow-cooker recipe, and a big-batch breakfast recipe, such as egg muffins or a frittata, in advance so you’ll have some food in the fridge to kick off your week.
My Weekly Cookup plan divides food into three broad categories:
- Eat immediately: salads, stir-fried meats, delicate veggies
- Eat after a day or two: stews and soups, sauces, braised meats, casseroles
- Blanch, then caramelize: starchy and nonstarchy vegetables. (In Italy, this is known as ripassare: Veggies are cooked once to make them tender, then cooked again with fat and seasonings to make them irresistible.)
To do the Full Cookup: Pick a day and cook most of the food you’ll need for the week. For example, you might roast a chicken, grill a bunch of burgers, and then also cook a big pot of chili and a batch of salmon cakes or spinach muffins. That way you can alternate between simple protein-and-veggie meals and “fancier” dishes like chili and salmon cakes.
To do the Mini Cookup: Cook your own “packaged food” as follows.
- Preheat the oven to 425 degrees F.
- Cook a big-batch breakfast. Make a tray of egg muffins or a large frittata so you have an easy grab-and-heat option for breakfast throughout the week.
- Roast a chicken: Prep a whole chicken or chicken parts to roast in the oven. Cover a large rimmed baking sheet with aluminum foil or parchment paper and brush with 1 teaspoon extra-virgin olive oil. Arrange the chicken (about 2 pounds) in a single layer on the baking sheet. Sprinkle with 1 teaspoon salt, ½ teaspoon ground black pepper, ½ teaspoon coarse garlic powder, and a healthy pinch of dried parsley. (If you are using the oven to cook a big-batch breakfast, such as egg muffins or a frittata, set aside until the breakfast is finished.)
- Roast sweet potatoes: Wash and peel four medium sweet potatoes. Cover a large rimmed baking sheet with aluminum foil or parchment paper and brush with 1 teaspoon extra-virgin olive oil. Cut the potatoes into ½-inch thick slices and arrange in a single layer on the baking sheet. This also works for red or yellow potatoes, or winter squash. When your big-batch breakfast is finished cooking, remove from the oven and transfer the chicken and sweet potatoes to roast for 20 to 25 minutes.
- Grate a head or two of cauliflower for “rice.” Break off the florets and pulse in batches in a food-processor bowl. Transfer the rice to an airtight container and place in the fridge.
- Julienne zucchini to make “zoodles” in a spiralizer. Place the zucchini noodles in a colander and toss them with the salt until the strands are lightly coated. Set the colander in the sink to drain while you prep the other ingredients.
- Hard-boil a dozen eggs. Slowly lower the eggs into a medium saucepan when the water is at a rolling boil. Set a timer for 10 minutes. Fill a large bowl with water and ice cubes, and when the timer goes off, use a ladle to move the eggs into the ice bath to chill for at least 10 minutes. Store in the fridge.
- While the eggs are boiling, whip up a batch of homemade mayo. (Find my paleo-friendly recipe here.)
- Make a vinaigrette or dressing for salads. Creamy dressings also work well for dips for raw vegetables, and you can drizzle a sauce, vinaigrette, or dressing over steamed veggies or cooked protein. (Find a creamy dressing for my Green Goddess Salad here.)
Then during the week, you can cook protein “to order,” add a salad, and supplement with the zoodles and rice. If you’re really tight on time, you could also cook a staple each day while you’re making dinner. For example, while you’re making a stir-fry on the stove, you could roast sweet potatoes and chicken in the oven for the next night.