Preparing meals ahead of time is not just about saving time or money; it’s about ensuring you maximise your health benefits, fuelling your body with the nutrients it needs to function at its best, and at the same time, helping you to make mindful choices.
I know planning out a week’s worth of meals sounds daunting, but once you grasp the concept, the freedom it affords you is worth the effort and ensures you eat well (providing you eat the meals!), promotes healthier eating habits, and reduces the temptation to indulge in less nutritious options.
So set some time aside this weekend, pop on your favourite podcast, and set yourself up for a healthy week with my simple meal prep tips.
5 Simple Meal Prep Tips to Follow
- Firstly, start simple and don’t feel under pressure to create a rigid meal plan – the idea is to make sure you have healthy options on hand, not to restrict you! You might like to start by preparing your breakfasts or lunches, or just plan for two days ahead.
- Plan your meals. Base them around seasonal produce and choose the most nutrient-dense options you can. If you’re not sure exactly what you want, plan to create a few dishes that you can mix and match together.
- Write out your shopping list. This takes the stress out of shopping, and the temptation to buy more than you need.
- Then batch cook. Dedicate a few hours on the weekend to batch-cook staple ingredients such as grains, proteins, and vegetables. This will save you time during the week and provide a solid foundation for your meals.
- Divide and conquer! Divide your cooked foods into individual portions and place them into containers or zip-lock bags, making it easy to grab a meal on the go.
Make Ahead Ideas
Prep your produce: Wash, peel, and chop fruits and vegetables in advance to save time during meal prep. They can easily be stored in containers or zip-lock bags in the fridge for easy access.
Make your breakfasts: This is one of my top meal prep tips to really ensure you set yourself up well for the day. Make grab-and-go breakfast options like overnight oats, egg muffins, or super food smoothie packs. Having breakfast ready to eat will help you start your day on the right track.
Pack some snacks: Portion out healthy snacks such as nuts, fruits, vegetables, and hummus into individual containers or snack bags. This will help prevent mindless snacking on less nutritious options. Try my High Protein Hemp Energy Balls.
Make salad jars: Perfect for taking on the go! Build your jar by placing your dressing at the base, heartier ingredients such as roasted vegetables next, and delicate greens at the top of the jar to prevent wilting and seal. Store in the fridge and tip into a bowl to serve, and your salad will be automatically dressed.
Prepare freezer meals: Make freezer-friendly meals like lasagnas, burritos, or stir-fries that can be stored for future use. They can then simply be reheated for a quick and convenient meal option.
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