Picture for How to meal prep like a pro

How to meal prep like a pro

Meal prepping doesn't have to be complicated or boring. It's a great way to stay on top of your weight loss goals, save yourself time and most importantly, to feel smug and organised all week.

How to get started

Remember that not all of your meals need to be the same. Mix it up each day, using the same ingredients but with slightly different twists. Here's how five days of meal prep might look:

Monday     Tuesday    Wednesday Thursday  Friday        

Overnight oats
with blueberries
& vanilla

Vegetable 
frittata
Overnight oats
with banana
Vegetable 
frittata
Overnight oats
with grated apple,
cinnamon & lime

Roasted vegetables
with grilled salmon &
pesto

Sweet potato with 
salad & cottage cheese
Roasted vegetables
with grilled salmon &
pesto
Sweet potato with 
salad & cottage cheese
Salmon with courgetti & cherry tomatoes
Turkey meatballs with courgetti Roasted chicken with pesto pasta salad & roasted vegetables Turkey burger with sweet potato wedges Turkey chilli with black beans Roasted vegetables
with tomatoes & chicken

With those meals, your shopping list might look something like the below:

Shopping list

Onion x 2
Pepper x 3
Courgette x 4
Carrot x 2
Sweet potato x 2 large
Cherry tomatoes x punnet
Lettuce x1
Cucumber x 1
Salmon x 2 fillets
Chicken x 2 breasts
Turkey mince x 500g
Cottage cheese x 1 tub
Banana x 1
Apple x 1
Blueberries x punnet
Eggs x 4
Oats x 120g
Black beans x 1 tin
Pesto x 1 jar

Every day, there are similar foods on the menu. It's just slightly different to keep things interesting. Keep the prep simple and do it all at once so that you don't have to keep slaving over your stove all week.

Here's your prep to do list:

Roasted vegetables - cut up into chunks and roast with salt, peper and a little oil. You'll use these in lots of meals during the week and inside your frittata.

Sweet potato - Cut into wedges and in half, then roast until everything is done. The wedges will be your chips and the halves will go with salad at lunch. Easy peasy.

Your frittata is a simple recipe - line a small pyrex (around 15x20cm) with baking paper and lay a bed of roasted vegetables. Then fill with your eggs, whisked with a little milk, salt and pepper and cook until firm. Perfect for anytime of day.

Turkey mince - empty this into a bowl and add a teaspoon of salt, garlic powder, smoked paprika, cumin and mixed herbs. Shape some into meatballs, one burger and the rest can go into your chilli. For your chilli just fry with some onion, chilli powder, chopped tomatoes, and some stock. Hey presto, your chilli is good to go.

Overnight oats - make a big batch with your favourite milk and then add your toppings and mix into each portion.

Portion up

Once you've got everything ready, just portion into your tupperware (takeaway boxes come in very handy here) and you're good to go. If you only have limited tupperware avilable, keep everything in batches in larger tupperware and then portion each evening for the next day. I also add in a sprinkle of mixed seeds with my meals to help with digestion and add some welcomed texture. 

This is just a simple template for meal prep, but hopefully it shows how you can mix and match your meals each day, without having to cook lots of different meals. With a few easy changes i.e salad, pasta, courgetti, tomato sauce, you can make a brand new meal and create some variety.


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