Whether you’re trying to eat better, cut back on takeaway, save money on those $20 lunches, or simply make your week less stressful, meal prepping can help. Or maybe it’s all of the above. The good news? Getting started doesn’t have to be overwhelming. Here’s a simple guide to help you start meal prepping without spending your entire Sunday in the kitchen.
Why Meal Prep?
Meal prepping makes it easier to eat well while saving money. It is fantastic for helping you get organised for the week and is proven to reduce stress and save time. It is also very beneficial for assisting with your training efforts, ensuring you have nutritious portion-controlled meals readily available. It can take the guesswork out of mealtimes and help you avoid those last-minute food decisions that usually lead to takeaway.
Meal prepping doesn’t need to take hours, with a little bit of planning, it can make a big difference.
Planning Your Meals
To keep it simple, pick 2–3 meals you genuinely really enjoy and rotate them each week. A good go-to strategy is:
Protein + Smart Carbs + Vegetables + Healthy Fats.
This formula makes it easy to switch things up without starting from scratch every time.
Before you head to the shops, make a list based on how many meals you’re prepping and how much food you’ll need. Having a plan makes grocery shopping quicker and more cost-effective.
Easy Cooking Ideas
- Bake your proteins (like chicken or salmon) in the oven or air fryer. Set a timer and get other things done while it cooks.
- Cook a big batch of rice or save time with microwave pre-packed options.
- Roast a tray of vegetables while your protein is in the oven or add a fresh salad to boost your veggie and micronutrient intake without much effort.
- Add healthy fats by cooking with good oils and butters, or by packing additional fresh elements like avocado that you can add to your meal.
The key? Keep meals simple, focussing on a balance of these four elements. You don’t need to reinvent the wheel.
Cook & Prep Smart
Proteins like chicken are best consumed within 3 – 4 days. So, rather than prepping for the whole week in one go, try this:
- Sunday Prep: Cook meals for Monday to Wednesday. That way, your food stays fresher and you’re not risking any food safety issues.
- Mid-week Hack: On Wednesday night, cook a slightly larger dinner and portion out the leftovers for Thursday and Friday lunches.
Want more variety? Use versatile ingredients. For example:
- Cook up mince and use half for spaghetti and the other half for burrito bowls.
- Grill chicken and use it for wraps and salads across a few days.
This way, you’re saving time and avoiding food boredom.
Store It Right
Use airtight containers to keep meals fresh, and make sure you’re storing food safely:
- Keep proteins in the fridge for 3 – 4 days max.
- Freeze anything you won’t eat in that timeframe.
- Store dressings and sauces separately to avoid soggy meals. Small containers or jars work great for this.
Final Thoughts
Meal prepping doesn’t need to be complicated or time-consuming. With a little planning, you can take the stress out of deciding what to eat every day and make healthier choices with ease.
Start small. It might be as simple as prepping your snacks each day, then gradually working in lunch or dinner. Find what works for your routine and build from there.