Step 1: Pick 2-3 Meals to Focus On
Start small! Choose just 2 or 3 meal types to prep — like lunches and dinners. You don’t need to prep every single meal for the week.
Step 2: Choose 2 Proteins, 2 Veggies, 1 Carb
Pick ingredients that are easy to cook in bulk and mix/match:
Proteins: Chicken, tofu, mince, eggs, tuna
Veggies: Broccoli, capsicum, carrots, zucchini
Carbs: Rice, pasta, sweet potatoes, couscous
Step 3: Make a Quick Plan
Example:
Lunch = Chicken, rice, and broccoli
Dinner = Tofu stir fry with noodles
Bonus: Use sauces and spices to switch up the flavours each day (soy sauce, pesto, curry paste, etc.)
Step 4: Shop Smart
Write a short shopping list based on your plan. Stick to basics and buy just what you need to avoid waste.
Step 5: Set a Timer and Prep
Put on music or a podcast. Give yourself 1–2 hours max.
Here’s how:
Put rice/pasta in a pot or rice cooker
Roast or pan-fry protein
Chop and roast/steam/sauté veggies
Let cool and portion into containers
Step 6: Store & Label
Use containers to separate meals. Label with the day if you like, or just stack them in the fridge/freezer. Most meals last 3–4 days in the fridge. Freeze extras for later.
Tips to Keep it Easy:
Repeat meals a few days — variety can come later
Use microwave-friendly containers
Start with just 3–4 meals total if that’s all you can handle
You can always prep snacks too (boiled eggs, chopped fruit, bliss balls)