You can adapt the following argument to get a full answer to your question. For random variables $X$ and $Y$, and a measurable function $f$, we have
$$
\newcommand{\E}{\mathbb{E}}
\E[(Y-f(X))^2] = \E[(Y-\E[Y\mid X]+\E[Y\mid X]-f(X))^2]
$$
$$
= \E[(Y-\E[Y\mid X])^2] - 2\,\E[(Y-\E[Y\mid X])(\E[Y\mid X]-f(X))] + \E[(\E[Y\mid X]-f(X))^2] \, .
$$
Consider the middle term of the last expression. By definition, $\E[Y\mid X]-f(X)$ is a function (call it $g$) of $X$. Hence, using the properties of the conditional expectation, we have
$$
\E[(Y-\E[Y\mid X])(\E[Y\mid X]-f(X))] = \E[(Y-\E[Y\mid X])g(X)]
$$
$$
= \E[g(X)Y] - \E[g(X)\E[Y\mid X]]
$$
$$
= \E[g(X)Y] - \E[\E[g(X)Y\mid X]]
$$
$$
= \E[g(X)Y] - \E[g(X)Y] = 0 \, .
$$
Therefore,
$$
\E[(Y-f(X))^2] = \E[(Y-\E[Y\mid X])^2] + \E[(\E[Y\mid X]-f(X))^2] \, ,
$$
implying that
$$
\E[(Y-f(X))^2] \geq \E[(Y-\E[Y\mid X])^2] \, ,
$$
with equality if we choose $f(X)=\E[Y\mid X]$ a.s. $\newcommand{\cF}{\mathscr{F}}$
Your proof follows mutatis mutandis from this one. Define $\cF_t=\sigma(X_{t-k}:k\geq 0)$. Let $Z$ be $\cF_t$-measurable. Use what we just did to prove that
$$
\E[(X_{t+k}-Z)^2\mid\cF_t] \geq \E[(X_{t+k}-\E[X_{t+k}\mid\cF_t])^2\mid\cF_t]
$$
holds a.s. The result follows.