Tips for easy meal prep

August 14, 2015 - 2 min read

Take the stress out of the week and prep your breakfast, lunch and even dinner ahead of time. You’re fridge or freezer will have a meal ready to go at any time.

Storage: Stock up on containers in various sizes, zip lock bags and water bottles to store every meal, snack and drink you plan to create. By having filtered water bottles ready to go, you will never have an excuse to avoid staying hydrated.

Shopping: Before going grocery shopping, work out your meal plan (including exact portion sizes) so you do not buy more or less than you need. Remember to schedule any parties, events or nights you may want to eat out when planning your meals for the week.

Cooking in bulk: Select one day a week to cook and organise your meals. Use a slow/pressure cooker to create large batches of soups, stews, sauces and curries. Barbecue’s can also be used to grill large batches. Separate each meal into a container including any vegetables in a zip lock bag and divide snacks into individual bags.

Longevity: Most pre-made meals can be kept in the fridge for 2-3 days, however we recommend cooling your foods and placing them straight in the freezer. If you plan on pre-chopping ingredients for cooking on the day, blanch (boiling or steaming and dropping straight into ice water) the vegetables, completely dry and put into airtight containers or zip lock bags before freezing.

Meal Prep Ideas

Overnight oats: put steel cut oats, berries and banana in an airtight container. Cover ingredients with milk or water, then seal and put in fridge overnight. Heat if desired.

Smoothies: During your meal prep, place any fruit, vegetables and supplements in a zip lock bag. Empty into a blender and add a dollop of Greek yoghurt, juice or water and blend until smooth.


Jar salads: Start with wet or heavy ingredients on the bottom of the jar and work towards the top and finish by sprinkling with salad leaves or sprouts. Seal and store in the fridge until needed. Shake and enjoy.


Chicken stew: Brown off chicken thighs (breast have a tendency to dry out), onions and garlic in a pan. Add to a slow cooker and throw in cubed potatoes, carrots, broccoli, cauliflower and any other favourite veggies. Cover with chicken stock and leave to cook for 2-3 hours. In the last half hour, add half a cup of rice, peas and corn to the mix. Serve once thickened.

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