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A busy women's guide to meal prepping!

Updated: Aug 31, 2023

Battling kids, work, chores and general day to day activities can be a lot yet alone adding in cooking meals and making them healthy! If you want to save hours during a week and haven’t considered meal prepping then consider this your sign to give it a go!

So what is meal prepping?

Meal prepping refers to cooking in bulk a few times a week which in turn gives you many more hours in the week to put towards other things- like playing with your kids or going to the gym!

Meal prep can range from making full meals to simply cutting up your vegetables for the week ahead. It all has the same goal – to save time!

Meal prepping is a great way to stay on track and save on time but it also allows you to have a bit more of a think about what your putting in your body. By investing a larger amount of time during the week to think about meals it means you can plan and shop effectively and make healthier meals compared to at the end of a long day.

The benefits of meal prepping

1. Buying ingredients in bulk is actually cheaper so you save money (think chicken breast)

2. Gives you more time during the week

3. You can plan your meals more effectively preventing the temptation to order takeout after a busy day

4. Reduces dishes to do at the end of the day

Where to start

If you haven't meal prepped before, you may feel a bit overwhelmed initially. Here are some great tips to reduce the overwhelm and see the benefits of meal prepping!

1. Invest in some good Tupperware or containers that are microwavable friendly and freezer friendly to store your food

2. Start by choosing your favourite meals and simply doubling the portion! Most meals are able to stay in the fridge for a few days or for even more effective meal prep store some in the freezer for those weeks that are extra busy! Simply leave out in the fridge the night before!

3. Plan Like a Pro: Don't take on every meal in the day immediately! Decide which meals you're gonna tackle first. You can begin with breakfasts or lunches

4. Write a list! Jot down the stuff you need for your recipes. This helps you dodge those impulse junk food grabs at the store

4. Pick a day (such as Sunday) where you have 1-2 hours free to meal prep! Start with a recipe that you like and know how to make and simply increase the portions – eg if you usually make a meal for 2 double it to make 4 and now you have an extra day worth of meals without having to invest time into cooking.

5. Make It a Habit: Consistency is like the secret sauce. The more you meal prep, the easier it gets. Plus, you'll have more time to do what you love. But the key here is to stay consistent and make it a habit!

Some simple meal prep ideas

- Stir fry

- Spaghetti bolognaise

- Zucchini slice

- Pesto pasta

- Curry and rice

- Chicken wraps (or meat of choice)

- Tray bakes (think vegetables and meat with a source of choice)

- Pasta bakes

- Turkey burgers (the patties)

- Fried rice

Other helpful hints

  1. If you don’t have enough fridge/freezer space the just make the main component of a meal (eg the sauce) and cook the other component later (eg. Rice or pasta)

  2. Hate chopping vegetables? Then buy prechopped vegetables which can be bought fresh or frozen at the supermarket

  3. Look at buying marinated meat from the supermarket – there are some healthy options out there which means you can just stick it on a tray with some veggies and voila meal done

  4. Portion out snacks in ziplock bags at the start of the week– makes it easy to grab for work or for the kids

Still unsure how to meal prep? Or want a more in-depth chat of anything nutrition? Then book in for a chat with our nutritionist Sam by emailing

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