Top Tips for Meal Preparation

Meal prepping is your ultimate strategy for juggling a busy lifestyle, maintaining a balanced diet, and making mindful food choices. With a little planning, you can save time and money, reduce stress, and avoid impulse purchases. Follow our top tips to master meal prep and keep your meals both delicious and nutritious with these meal prep recipes below!

Tips for Effective Meal Prep

 

Effective meal prepping can be a game-changer for busy individuals who want to eat healthier and save time. Here are some tips to help you get started:

1. Cut Up Fruit and Veggies Ahead of Time: Washing, peeling, and chopping fruits and vegetables can be time-consuming. Store them in airtight containers in the fridge for quick access and effortless meal assembly.
2. Prepare Healthy Snacks: Plan for snacks by portioning them into single-serving containers to grab-and-go and prevent unhealthy snacking. This helps you stay on track with healthy eating and prevents you from reaching for unhealthy options.
3. Aim for Well-Balanced Meals: Ensure your meals include a good balance of protein, carbohydrates, healthy fats and colour from fruits and vegetables to keep you satisfied and energised throughout the day.
4. Cook in Batches: Prepare large quantities of staple ingredients like grains (quinoa, brown rice), proteins (chicken, lean meat, beans), and roasted vegetables. Store them separately to mix and match throughout the week.
5. Freeze Portions: For meals that freeze well like pasta sauces, soups and casseroles, portion out and freeze individual servings. This provides you with healthy, ready-to-eat options for those busy days. 
6. Utilise convenient items: Incorporate frozen vegetables, microwavable rice, and pre-packaged salad kits into your meal prep. These time-saving, convenient options help you create balanced meals with minimal effort and reduce waste.

Benefits of Meal Prep..

 

Efficient meal prepping offers numerous benefits for your health, time management, and overall well-being... here are some of the key advantages:

• Cost-effective: Prepping meals in advance means fewer last-minute takeout or lunch purchases, helping you save money.
• Healthier choices: With nutritious meals already prepared, you're less likely to make unhealthy, impulsive choices when hunger strikes.
• Stress-free mealtimes: Knowing your meals are ready and waiting reduces the pressure of deciding what to eat at the last minute.
• Time-saving: Prepping in bulk frees up time during the week, allowing you to focus on other activities.
• Consistency: It supports maintaining balanced nutrition throughout the week, helping you stick to your nutritional goals.
• Portion control: Pre-measured meals help you stay mindful of portion sizes and prevent overeating.

With all these benefits.. why wouldn't you give meal prep a go! 

Keep reading to find some of our go to breakfast, lunch, dinner, and snack ideas that will help you get started with your meal prep!

Meal Prep Breakfast Recipe Ideas:

Here are some delicious and nutritious breakfast meal prep ideas that are perfect for your health:

Smoothie Packs

Assemble and freeze multiple bags of smoothie packs in advance for quick, nutritious smoothies. In the morning, just blend with your choice of liquid.

Ingredients:

• 1 cup spinach
• ½ cup pineapple or 1/2 cup frozen berries  
• ½ banana

Method:

1. Portion the ingredients into freezer bags.
2. In the morning, blend with 1 cup skim milk (or plant-based milk), ½ cup Greek yoghurt, 1 tbsp chia seeds, and 3-4 ice cubes.

Overnight Oats (serves 2)

It’s a good suggestion for meal prep for the week. Prepare a week's worth of overnight oats in jars or containers for an easy grab-and-go breakfast, saving you time during busy mornings. 

Ingredients:

• 1 cup rolled oats
• 1 cup skim milk (or dairy-free alternative)
• 1 cup Greek yoghurt
• 1 tbsp chia seeds
• 1.5 tsp honey
• 2 tsp cinnamon
• ½ cup mixed berries

Method:

1. Mix all ingredients (except the berries) in a jar or container.
2. Refrigerate overnight.
3. Top with mixed berries in the morning.

Savoury Egg Muffins (Serves 12)

A great high-protein option that is easy to make in batches, and the perfect idea for meal prep or on-the-go snacks, while being, customizable with different veggies and proteins. 

Ingredients:

• 10 large free-range eggs
• 250g extra-lean ham (chopped)
• 150g cherry tomatoes (chopped)
• 150ml semi-skimmed milk
• 100g reduced-fat cheddar cheese (grated)
• 1 cup baby spinach (chopped)
• 1 tbsp fresh chives (chopped)
• 1 tsp black pepper
• Salt, to taste

Method:

1. Preheat the oven to 180°C (fan oven).
2. Whisk eggs and milk, then add grated cheddar.
3. Stir in ham, tomatoes, spinach, chives, black pepper, and salt.
4. Grease a 12-cup muffin tray, and divide the mixture evenly.
5. Bake for 20-25 minutes until golden. Let cool before removing from the tray.

Tips: Customise with your favourite vegetables and protein sources!

Meal Prep Lunch/ Dinner Recipe Ideas

 

Taco Meal Prep Bowls (serves 4)

Taco meal prep bowl is one of the best dinner meal prep ideas to enjoy the deliciousness of tacos without the hassle of assembling them each night. These bowls offer a balanced combination of protein, carbohydrates, and healthy fats, making them a nutritious and satisfying meal option.

Ingredients:

• ¾ cup uncooked brown rice
• 450g lean ground mince meat 
• 1 can black beans (can also mix up the beans e.g. red kidney beans and chickpeas)
• Olive oil spray 
• 2 Tbsp taco seasoning 
• 1 cup cherry tomatoes, halved
• ½ cup light tasty cheese 
• 1 avocado, diced
• 40g flying Goose Sriracha Mayo
• Lime juice, to taste 

Method: 

1. Cook the brown rice according to package instructions.
2. In a large pan, lightly spray with olive oil and cook the ground beef until browned. Stir in taco seasoning and a splash of water, and cook for a further 3-4 minutes.
3. Divide the rice, seasoned meat, and black beans evenly into four meal prep containers.
4. Top with halved cherry tomatoes, shredded cheese, and diced avocado.
5. Drizzle each bowl with Sriracha mayo and a squeeze of lime juice. Seal and refrigerate for up to 4 days.

Italian Chicken and Rice Prep meal bowl (serves 4)

Italian chicken and rice prep meal bowl is one of the easy meal prep ideas offering a delicious and convenient way to enjoy a hearty and balanced meal. This recipe combines the comforting flavors of Italian cuisine with the convenience of meal prepping. Let’s check out this delicious chicken meal prep:

Ingredients:

• 1 cup dry brown rice
• 567g chicken breast, cut into large cubes
• 2 cups broccoli florets
• ½ cup red onion, sliced thick
• 1 cup cherry tomatoes
• 2 small zucchini, chopped
• 2 tbsp extra virgin olive oil
• 1 tbsp Italian seasoning
• 1 tsp garlic powder
• Sea salt & black pepper, to taste

Method: 

1. Cook the rice according to package directions.
2. Preheat the oven to 425ºF (220ºC) and line a baking sheet with parchment paper.
3. Add the chicken, broccoli, red onion, cherry tomatoes, and zucchini to the baking sheet. Drizzle with the oil and season with Italian seasoning, garlic powder, salt, and pepper.
4. Bake for 16 to 18 minutes or until the chicken is cooked through and the vegetables are just tender, stirring halfway through if needed. Season with additional salt and pepper if needed.
5. Divide the rice, chicken, and veggies evenly between meal prep containers and enjoy throughout the week!

Meal Prep Snack Ideas 

By choosing nutritious ingredients and preparing snacks in advance, you can enjoy healthy and satisfying options throughout the day. Here are some easy meal prep ideas for snacks:

Veggie Sticks with Dip

The provided recipe for veggie sticks with dip offers a basic and effective approach to this classic snack. It suggests using carrots and cucumber, but you can easily experiment with other vegetable..

Ingredients:

• 50g carrot sticks
• 50g cucumber sticks
• 30g hummus or tzatziki

Method: 

1. Peel the carrot and cut it into sticks.
2. Slice the cucumber into sticks.
3. Place the carrot and cucumber sticks into a container or individual snack bags for easy access.
4. Keep them refrigerated until ready to serve.
5. Portion 30g of hummus or tzatziki into a small container or cup.
6. Serve alongside the veggie sticks. 

Tip: You can prep multiple portions at once for quick and easy snacking throughout the week!

Trail Mix (Nuts, Seeds, and Berries)

Trail mix is a classic snack meal prep recipe idea that is both delicious and convenient. This combination of nuts, seeds, and dried fruits offers a satisfying crunch, a burst of flavour, and a range of nutritional benefits.

Ingredients:

• ½ cup almonds
• ½ cup cashews
• ¼ cup sunflower seeds
• ¼ cup pumpkin seeds
• ¼ cup dried cranberries or raisins
• ¼ cup dark choc chips (optional)
• ¼ cup dried coconut flakes (optional)

Method:

1. Combine all ingredients in a large bowl.
2. Mix well and portion into snack-sized containers or bags.
3. Tip 1: Enjoy with Greek yoghurt for added protein. 
4. Tip 2: Portion into snack-sized containers, ready for quick snacking on the go.

Protein Balls (10 Servings)

Protein balls are a popular and convenient meal prep recipe idea for snacks that offers a concentrated source of protein, healthy fats, and fibre. These bite-sized treats are perfect for on-the-go snacking and can be customised to suit your taste preferences!

Ingredients:

• ½ cup raw peanuts
• ¾ cup rolled oats
• 1¼ cups pitted dates
• ½ cup natural peanut butter
• ¼ tsp sea salt
• ¾ cup chocolate protein powder (WPI)
• ½ cup water

Method:

1. Pulse peanuts and oats in a food processor into a coarse crumble.
2. Add dates, peanut butter, salt, and protein powder, and pulse again.
3. Gradually add water until the mixture sticks together.
4. Roll into 1-inch balls and refrigerate.

Tip: Make in bulk and store in the freezer for a quick, high-protein snack.

Muesli Bars (Serves 8)

Muesli bars are a homemade snack option that offers a nutritious and satisfying alternative to store-bought granola bars. These bars are packed with whole grains, healthy fats, and natural sweetness, making them a great choice for a quick and easy meal prep recipe idea.

Ingredients:

• ½ cup tahini
• ¼ cup raw honey
• ⅔ cup quick oats
• 3 tbsp ground flaxseed
• ⅓ cup dried unsweetened cranberries

Method:

1. Line a small baking dish with parchment paper.
2. Mix tahini and honey in a bowl, then add oats, flaxseed, and cranberries.
3. Press the mixture into the dish and chill for 30 minutes.
4. Cut into bars and enjoy!
5. Tip: Store in an airtight container for a nutritious grab-and-go snack.

 

Looking for more meal preparation tips, support, or recipes? Book in with our Accredited Sports Nutritionist or Dietitian HERE.