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Blog > January 2024 > Master your Meal Prep

Master your Meal Prep

Meal prepping is the process of preparing your meals in advance to ensure you have healthy options ready to go throughout your week. Not only does meal prep reduce the risk of making poor food choices, reaching for unhealthy snacks, and ordering take-out. It's also a huge time saver and is great for the environment! 

In this blog post, we'll dive into the art of mastering meal prep, helping you create healthy habits that support your fitness goals.  

Plan your meals  

Start by planning your meals and snacks for the week. Craft a grocery list focusing on nutrient-dense ingredients, ensuring adequate portions of protein, good fats, and carbohydrates. This proactive approach sets the foundation for successful meal prep. 


Invest in high-quality storage containers suitable for heating or freezing meals based on your needs. Consider what items can be frozen and how long items will be kept. Tailor your approach, preparing your entire meal in advance or perhaps preparing part of a meal in advance and adding fresh ingredients on the day. 

Batch Cooking  

Meal prep is a huge time saver due to batch cooking. Dedicate 1 to 2 hours weekly, ideally on the weekend, to cook and prepare your meals in bulk. Like any skill, the more you practice, the more efficient you'll become. 

Meal inspiration  

Find your favourite easy recipes and start creating a library of healthy recipes. Here are some of our favourites:  


  • Bircher muesli  
  • Breakfast frittata  


  • Quinoa salad  
  • Roasted vegetables, rice, and avocado  
  • Chicken and vegetable stir fry  
  • Teriyaki salmon, steamed broccoli and brown rice  
  • Lentil shepherd's pie served with fresh salad  


  • Grilled lemon herb chicken breast served with fresh salad  
  • Grilled cajun chicken breast  
  • Egg, spinach, and ham frittata  
  • Pepper steak stir fry  
  • Classic tuna bake  
  • Tofu curry  
  • Healthy spaghetti bolognese  


  • Protein balls  
  • Chocolate banana bites  
  • Roasted chickpeas  

Mastering meal prep is the key to unlocking your full potential during your health and fitness journey. By planning your meals, investing in quality storage, embracing batch cooking, and exploring delicious recipes, you'll pave the way for success.