Stress-Free, Blood-Sugar-Friendly Meal Prep & Batch-Cooking Strategies with Chef Elyse Bekins

If you have ever wished meal prep felt easier, faster, or less overwhelming, this workshop with Chef Elyse Bekins was a game changer!

Inside The Blood Sugar Method, Elyse shared her signature approach to batch-cooking that works for busy schedules, real families, and anyone trying to keep their blood sugar steadier through the week.

This session was packed with practical strategy. Below is a recap of the key teachings so you can start using her approach right away.

To watch the full recording, download her checklists, and cook alongside us in future workshops, you can join The Blood Sugar Method anytime.

Why Meal Prep Matters More Than You Think

Elyse started with a simple truth. Blood sugar issues rarely come from a lack of willpower. They come from a lack of preparedness.

When you open the fridge and there is nothing ready, your brain does exactly what it was designed to do. It reaches for quick carbs. Meal prep removes that stress point and replaces it with calm, balanced choices that feel automatic.

Elyse’s method focuses on components, not complicated recipes. Just a few well-prepped items can carry you through half the week without any last-minute scrambling.

Elyse’s Key Strategies that Make Meal Prep Work

1. Prep for 30 to 90 minutes. Not all day.

Instead of “meal prepping for the week,” Elyse recommends choosing a single window of time that fits your life. Thirty minutes is enough to prepare several staples that will keep you out of the drive-through line and help stabilize your glucose.

2. One anchor recipe plus versatile sides

Make one main protein dish, then build around it.

Examples:

• Turkey zucchini meatballs

• Roasted chicken thighs

• A simple seared steak, sliced later

• A pot of hearty turkey chili

Then pair it with two or three vegetables and a batch of beans or lentils. Mix and match throughout the week.

3. Component-based cooking

This is the heart of Elyse’s system. Prepare pieces, not full meals.

Suggestions include:

• Hard-boiled eggs

• Roast a tray of vegetables

• Cook one big pot of beans or lentils

• Make muffins or pancakes and freeze extras

• Prepare an easy broth or soup for stable blood sugar and gut health

When the components are ready, assembling a balanced plate takes less than five minutes.

Nutrition Foundations: How Elyse Approaches Food

Elyse’s background as both a chef and a healing foods practitioner shapes everything she teaches. Her plates are:

• Plant-forward, with half the bowl made of vegetables

• Built around responsibly raised protein

• Rich in healing broths

• Supported by fermented foods like sauerkraut, kimchi, and unsweetened yogurt

• Free from refined sugar and processed oils

• Cooked with olive oil, avocado oil, and whole-food fats

Her philosophy is simple. If it is nutrient dense, blood-sugar friendly, and tastes incredible, people will stick with it.

One Simple Takeaway You Can Use Today

If you try only one technique from Elyse’s workshop, make it this:

The Sunday 3

1. Cook one protein

2. Roast two vegetables

3. Make one batch of beans or lentils

These three steps alone can transform the way your week feels and how your blood sugar behaves. Most importantly, they make balanced eating easier than every alternative.

Freezer and Storage Hacks That Make Everything Last Longer

Elyse shared several practical tips our members loved:

• Freeze in the size you will actually eat.Two cup or four cup containers work best.

• Label every container with the name, date, and reheating instructions.

• Use the FIFO method. First in, first out.

• Organize the fridge so the most important items are visible.Proteins on the lower shelves, sides in the middle, and raw salad ingredients last.

Sample Game Plan for a 60 Minute Prep Session

• Start simmering grains or broth

• Roast or steam two vegetables

• Cook your protein

• Prep raw salad items last

• Cool, pack, label, refrigerate

  
  

This approach removes the overwhelm and makes meal prep feel like a routine rather than a project.

Recipes Mentioned in the Workshop

Members can access all of these inside the platform, along with Elyse’s printable batch-cooking checklist.

• Turkey Zucchini Meatballs

• Chicken Broth (with step by step video)

• Beth’s Grain Free Banana Pancakes

• Beth’s Paleo Pancakes

• Elyse’s Blueberry Almond Pancakes (Swap oat flour for lupin flour for steadier blood sugar.)

Want the Full Workshop Recording?

This was one of our most popular live sessions because it made meal prep feel simple, flexible, and doable for every lifestyle. Members can watch the complete recorded workshop, access the printable guides, and join us for future live events with chefs, physicians, and experts.

You can join The Blood Sugar Method anytime to get immediate access.