How To Meal Prep

Written by Megan Colwell

I am sure you have all heard the saying “failing to prepare is preparing to fail”. I know this may sound a bit harsh but it is SO true, especially when it comes to preparing your meals. Meal prep can mean different things to each person, so it is important you find a routine that works for you. Essentially, it should save you time in the kitchen and make it easier for you to eat healthier during the week. With meal prep, you greatly reduce your chances of eating less healthy convenience foods if you get busy or caught out without food.

Step 1 Pick A Day
For most, Sunday or a day you have off work is the best. Schedule into your day an hour or two dedicated to meal prep. You may also do another meal prep mid week so you don’t have to plan a whole week.

Step 2 Pick The Meals
You may choose to prepare only breakfasts, dinners or even all of your meals, including your snacks. If you always find yourself in a hurry to get out of the door in the morning then preparing breakfast will help you. Likewise, if you struggle to get dinner together because you work late, you should focus on preparing dinners.

Step 3 Proper Meals Containers
Invest in some good quality containers like tupperware or glass. Preferably not plastic take away containers as these contain BPA that can be transferred to food when reheating. It’s also a helpful to have containers that are the same sizes so they can be easily stacked and you aren’t playing tetris in your fridge. Clear containers are handy so you can see the contents. Also containers with divided sections are an advantage to separate foods to keep ingredients fresh.

Step 4 Plan & Shop
Having a meal plan is super important, there is no use going to the grocery store chucking random things in your cart and hoping for the best when you come out. In order for your meal prep to work you need to know what you are cooking and when. Write down each breakfast, lunch, dinner and snack you will be eating, then break that down into a list of ingredients and how much of each you will need.

Step 3 Hit The Kitchen
Some examples of how you can prep your meals;
• Hard boil eggs ahead of time
• Make up a batch of mini quiches for a quick breakfast on the go
• Double your dinner meal so you can enjoy the leftovers for lunch the next day
• Choose a recipe from the Ultra Lite cookbook, triple the ingredient amounts, portion into three, then pop into containers for the fridge or freezer. Eggplant Lasagna and Pumpkin & Spinach Flan are great recipes to portion and freeze.
• Prepare and weigh fruit and nut portions for snacks
• Weigh out 60g portions of chicken, steak, fish, tuna, mince, pork, ham, turkey or lamb ready to be cooked. Alternatively the meat can be cooked now and reheated later.
• Cut up salad and vegetables ingredients, weigh into 5-10g carbohydrate portions and zip lock into small bags. Steam, roast, stir-fry or mash vegetables for variety. Cauliflower rice and zucchini noodles are favorites.
• Use a slow cooker to do all the work during the day. Throw in some meat and vegetables, liquid and seasonings in the morning and come home to a hearty meal.
• Make up some sugar free jelly and refrigerate for a sweet treat with cream
• Don’t forget to flavor you foods with butter, oil and vinegar dressing, garlic, ginger, herbs, spices, nuts, cream, sour cream, yoghurt, stock or tzatziki.

Step 4 Grab, Eat & Enjoy :)

Back to Top