Meal Prep Hacks and Healthy Delicious Kitchen Tips with Cassy Joy of Fed and FIt

Welcome to our 100th episode of the Food Freedom and Fertility podcast. We celebrate this episode with the one and only Cassy Joy Garcia who is a recipe developer.

Cassy Joy Garcia, a New York Times best-selling author, of Cook Once Dinner FixCook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed & Fit. Eager to share her healthy living secrets with the world, she started Fed & Fit in 2011. Since then, she became a holistic nutrition consultant and transitioned her personal blog into a tremendously supportive and nimble online wellness editorial, backed by a small but mighty team of writers, researchers, and editors. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way. The Cook Once method was born and it has revolutionized how people cook. Cassy currently resides in San Antonio, TX with her husband and three children.

During this episode Cassy describes the difference from her earlier books and her most current but she also shares with us some of her helpful tips in the kitchen. Some tips such as how to make a budget go further in the grocery store and how to store your foods so they last longer.

She also helps you understand the difference between batch cooking vs meal prepping and breaks it down so that it is palatable for the novice at home cook. Cassy shares numerous resources to help you figure out how to shop once and eat all week.

Cassy shares that a quick and easy win in the kitchen when you just don’t feel like you aren’t doing enough is KEEP IT SIMPLE. You do not have to dive into the most difficult recipe, keep it exciting, fun and easy… making it doable for you is the most important part.  

Majority of Cassy’s at home cooking is doing with the stove and oven, however a lot of her recipes on her site and in her book explain how to use other kitchen gadgets such as an air fryer or toaster oven. She also shares some special fridge hacks on how to not let food go to waste.

Cassy and Caitlin emphasize during this episode how important it is to stay true to yourself and acknowledge what you are capable of so that you do not get stressed trying to do too much all at once in the kitchen. For those of you currently TTC or you are pregnant (yay) Cassy shares that eating a colorful meal was her goal during that time in her life and even now as she helps create nutritious meals for her cookbooks, website and her own children.

The goal at Fed and Fit, is to simplify wellness through quick and tasty recipes, unbiased, easy-to-understand nutrition and fitness advice, and simple swaps for safer home and beauty.

If you loved this episode and want to find out more information on Cassy Joy Garcia and all of her delicious books and recipes head over to  You can also sign up HERE for some free meal plans!  Or find her on IG at fedandfit

Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount.

  • Proov Testing Kit and online app 15% OFF in $15 or more FFF15  
  • FullWell: FFF10 10% pre-natal, fish oil or men’s pre-natal
  • Prenatal nutrition library: FFF20 20%

You can find us on IG at FoodFreedomFertility

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