Step 2: Adopt a Shop-Once, Cook-Twice Weekly Approach

A few well-planned hours can set you up for eating success for the entire week.

1. Take a few hours on the weekend (or your non-work days) to meal plan, shop, and prep food.
2. “Batch cook” two big meals during the week—once on the weekend, once midweek.
3. For most of your meals, eat leftovers from “batch” meals or meals “assembled” from fresh, prepared foods you find at your grocery store.
4. Keep breakfasts, lunch, and snacks simple. Focus your cooking energy on providing variety at dinner.

• On the weekend, plan your meals for the week, make a corresponding shopping list, and go to the grocery store. (Note: See Step 3 that follows for detailed suggestions for meal plan ning.)
• Once back from the store, wash and chop all the vegetables and fruit for the week.
• Place prepped and pre-portioned produce in individual containers for easy “grab-and go” or as components for recipes or “assemblies” during the week. Use a marker to write how many JumpstartMD “boxes” your portioned amounts will count as to help you track.
• With vegetables you plan to cook later in the week, use Ziplock steamer bags so you can simply pull them from the refrigerator, place them directly in the microwave, and cook for 60 seconds.

• Grill or cook enough meat for 3 meals to just shy of desired doneness. That way, when you re-heat it for a meal later in the week, it will be the appropriate doneness.
• Build variety by adding one flavorful ingredient to your leftover protein. For example, add feta cheese as a condiment to your leftover lamb. Or, put salsa and avocado chunks on your leftover steak.
• Cook a whole chicken or buy a rotisserie chicken already cooked. Eat a portion that night while hot and fresh. Use leftovers to make:
  • Chicken salad
  • Chicken Caesar salad
  • Fajitas w/ lettuce wrap
  • Soup
• Try “one-pot” meals. Take advantage of a Crockpot or stew pot for easy, one-pot meals. Prep ingredients, and then simply put into the pot before you leave for work. Many delicious meals—chili, pot roast, meatballs, corned beef and cabbage, stuffed green peppers, and the like—can be prepared this way.
• If you are cooking for a family, all JumpstartMD-friendly meals can be augmented for other family members with healthy carbs as a side dish, such as brown rice, quinoa, potatoes, or fresh bread.
• Hard boil and refrigerate a dozen eggs (for breakfasts, for egg salad, for adding to a green salad, and the like).

• Divide your prepared meals into JumpstartMD portions sizes and place into plastic containers or Ziplock bags. Put three days’ worth in the refrigerator and any leftovers in the freezer.
• Take advantage of already cooked or prepared foods for assemblies. Almost all produce can be bought pre-washed and prepared, such as lettuce, kale, cabbage, celery, green beans, broccoli, and the like. If you’re pressed for prep time, take advantage of this option.
• Spend 5 minutes each night gathering your pre-portioned lunch and snacks for the next day.