Return to course: Natalie Cooks Meal Prep Course!

Natalie Cooks Meal Prep Course!

Resources

1. Intro to meal prep

1.1 Introduction, meet Natalie! (1:40)

1.2 Meal prep barriers and benefits (3:01)

1.3 Course objectives and summary (1:07)

1.4 How to get the most out of this course (1:34)

2. Building a Prep Friendly Kitchen

2.1 The basic necessities (5:35)

2.2 Bonus tools (2:16)

2.3 Larger appliances (2:21)

3. Pre-prep steps

3.1 - Planning your weeknight dinner menu (3:19)

3.2 - Quick tips for planning breakfasts, lunches, and snacks (1:36)

3.3 - How to fill out your meal prep chart (2:53)

4. Grocery shop like a pro

4.1 Pantry and fridge staples (0:47)

4.2 How to create your grocery list (1:33)

4.3 Tips to save time and money at the grocery store (2:43)

5. Meal prep method and strategy

5.1 The Natalie Cooks meal prep method, explained! (2:09)

5.2 Finding a meal prep style that works for you (2:48)

5.3 How to execute the meal prep strategy (4:44)

5.4 Time saving meal prep tips to stay organized and efficient (6:15)

6. Knife Skills 101

6.1 Knife anatomy and styles (6:15)

6.2 The only 3 knives you need (3:05)

6.3 How to care for a knife (3:42)

6.4 How to properly hold a knife (2:00)

6.5 Slicing and dicing: the types of knife cut (7:47)

6.6 The importance and uses of different cuts (1:57)

7. How to chop common vegetables

7.4 Sweet potato/potato

7.5 Bell pepper

7.7 Cauliflower

8. How to cook the basics

8.1 How to roast veggies (9:44)

8.2 My 8 favorite sauces (PDF only)

8.3 The easiest way to dress a salad (3:28)

8.4 How to marinate lentils/beans (3:58)

8.5 How to make perfectly boiled eggs (stovetop and Instant Pot) (5:39)

8.6 Why I love the Instant Pot + how to use it (2:54)

8.7 Instant Pot rice/quinoa (4:03)

8.8 Instant Pot shredded chicken (5:59)

8.9 BONUS let’s talk about salt (5:54)

9. How to adapt any recipe to suit your needs

9.1 How to easily make substitutions in recipes (1:51)

9.2 How to substitute vegetables (3:26)

9.3 How to substitute protein (5:18)

9.4 How to substitute herbs and spices (2:01)

9.5 How to make a recipe dairy-free (2:33)

9.6 How to make a recipe gluten-free (1:32)

9.7 How to make a recipe nut-free (0:52)

10. How to reduce food waste

10.1 Tips on how to reduce food waste (6:22)

10.2 How to store herbs (7:37)

10.3 How to store greens and lettuce (6:49)

10.4 How to store other common vegetables (4:53)

10.5 General tips for freezing foods (4:28)

10.6 How to freeze leftovers, vegetables, sauces, grains, etc… (7:05)

10.7 The best way to defrost foods (3:14)

10.8 How to use up leftover odds and ends in the fridge (7:14)

11. How to repurpose leftovers

11.1 The best ways to reheat leftovers (6:41)

11.2 How to bring life to your leftovers (6:52)

11.3 How to repurpose your leftovers (6:10)

12. Final takeaways

12.1 How to make meal prep stick! (5:56)

12.2 Meal prep myths, debunked! (3:07)

12.3 Join the club! (2:24)

PRINTABLE RESOURCES

Click here for your printable resources!

13. BONUS Let's prep together!

Week 1 (full recorded meal prep video) (1:14:06)

Week 2 (full recorded meal prep video) (1:21:28)

Week 3 (solo prep)

14. BONUS! Nutrition talk: protein 101

What is protein and why is it so important? (2:57)

Not all protein is created equal (3:32)

How much protein do I need and when? (6:16)

My favorite high-protein sources and protein powder (1:57)

How to meal prep protein (1:11)

The key protein takeaways (2:01)

BONUS RESOURCES

Download the printable PDFs here

12.3 Join the club! (2:24)

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