Little Gems

Meal prep can be your secret weapon for staying on track with your goals
With a little planning, you can enjoy nutritious meals, save time, reduce stress and stay fuelled for your busy schedule
One-pan or one-tray meals minimise prep time and clean up, like our One-Tray Fajitas (recipe idea below)

Let's Kick Things Off

Life gets busy, and finding time to prepare quality meals that align with your goals can feel like a challenge - ESPECIALLY during the silly season. With just a little planning, a sprinkle of effort and some simple strategies, meal prep can be your secret weapon for staying on track with your goals, no matter how hectic your schedule gets. Here are some quick and healthy meal prep ideas to save you time and keep you fuelled all week long.

~ The Power of Batch Cooking

Batch cooking can be a lifesaver for busy weeks. All you need to do is dedicate a small window of time to preparing staples, or the foundations to meals - like grilled chicken, roasted veggies, pre-cut raw veggies and rice, pumpkin or quinoa. Store them in the fridge and mix and match for different meals that are basically ready to go throughout the week.

~ Dinner = Lunch The Next Day

One of my favourite go-to tricks is an old classic – it doesn’t add much extra time while cooking but does add plenty of variety to your meals throughout the week. All you need to do is prepare double the portion of your night meal, halve it once cooked, then have one half for dinner and put the remaining half in a container for lunch the next day.

Dinner Idea: Chicken breast stir-fry with cashews and teriyaki sauce

Lunch The Next Day: Have the exact same meal or use the same ingredients in a wrap for an easier, on-the-go meal

~ One-Pan or One-Tray Meals

One-pan or one-tray meals minimise prep time and clean up. Toss a protein with veggies and seasoning on a baking tray or in the airfryer and let the machine do the work.

Recipe Idea: One-tray Fajitas – slice chicken or beef into strips, along with capsicum and onions, then place on a baking tray. Season with taco spices. Roast until cooked through. Serve with tortillas and a drip of salsa

~ Grab-and-Go Breakfast

If you find yourself short of time in the morning but want to fuel your day, prepare quick, portable options that are ready when you are.

Overnight Oats: mix water or milk with protein powder and cinnamon then pour over rolled oats in a container. Leave in the fridge overnight. When leaving in the morning, add a pinch of nuts or a drizzle of nut butter plus your fave fruit and go

Egg Muffins: whisk eggs then add veggies, cheese and spices. Pour into a muffin tray and bake.

~ Use Pre-Cut Ingredients

There’s no shame in taking shortcuts. Pre-cut veggies (even the frozen ones), cooked charcoal chicken and frozen fruits can save you a lot of time. Opting for these supermarket varieties make it easier to whip up meals without sacrificing nutrition.

~ Plan Ahead

Having a structured weekly meal plan is a fantastic way to simplify decision-making and take the stress out of figuring out what to eat each day. By planning your meals ahead of time, you are creating a clear roadmap that saves you time and ensures you’re sticking to your health goals. You will also streamline your grocery shop, reduce food waste to save you money and prevent the temptation of resorting to unhealthy last minute options. Create your own meal plan based on your goals or invest in a coach that can do it all for you.

Organisation For a Stress-Free Week

Quick and healthy meal prep is all about simplifying your routine and setting yourself up for success. With a little planning and dedication to prep, you can enjoy nutritious meals that save you time, reduce stress and keep you fuelled for whatever your busy schedule throws at you!

Yours in good health,
Nick