Meal prepping has a reputation for being complicated — mountains of Tupperware, identical lunches every day, and a Sunday completely lost to the kitchen. But it doesn’t have to be that way.

The key to sustainable meal prep is cooking components, not full meals. Instead of making five identical lunches, prep your building blocks: a batch of grains (rice, quinoa, or oats), a protein source (boiled eggs, grilled chicken, or chickpeas), and some roasted or raw vegetables. Mix and match throughout the week.

Here’s a simple 45-minute prep routine to set yourself up for the week:
Pick up your ingredients in advance, then work through theses four steps:

1. Prepare mixed vegetables
   Stir-fry, blanche or roast with a little olive oil at 175°C / 350°F until just tender. 
2. Prepare a large batch of your preferred grain/carb
   Think rice, couscous, quinoa, potatoes – your base for bowls, stir-fries, and sides all week.
3. Prepare lean proteins
   Think chicken, steak, minced meats, fish, tofu – or simply hard-boil a batch of eggs.
4. Store everything separately
   Transfer each component into its own airtight container and refrigerate for up to 4 days. Or freeze half.

Putting it together

When you’re ready to eat, grab one portion of each component, assemble on a plate, and add whatever flavourings, fresh herbs, or toppings you feel like that day. Different sauce on Tuesday than Monday? That’s a different meal.

A simple example: boiled rice + roasted veg + air-fried chicken + a drizzle of sriracha and soy sauce. A meal with 30+ grams of protein on the table in under 2 minutes. This method works for any meal of the day – breakfast, lunch, or dinner!

The biggest barrier to eating well isn’t motivation — it’s friction.Remove the friction, and the nutritious choice becomes the easy one. That’s the whole strategy.

Challenge yourself

Start small. Prep just one or two components. That’s it. Even a pot of rice and some chicken breast will change your week more than you’d expect. You don’t need to overdo it, just start small and see what shifts.

Need help with a detailed nutrition plan? Book a free intro call with me to find out the possibilities.

If you’re trying to lose weight, skipping breakfast might seem like an easy way to cut calories. But research consistently shows that a well-balanced breakfast can actually support your weight loss goals.

A high-protein breakfast helps regulate hunger hormones throughout the day, reducing cravings and preventing overeating later. Think Greek yoghurt with berries and granola, eggs with vegetables, or overnight oats with nuts and seeds.

The key is to include enough protein (at least 20-30g), some fibre, and healthy fats. This combination keeps you satisfied for hours and stabilises your blood sugar levels.

Want to learn more? Download my free e-book Breakfasts for Weight Loss for seven easy, dietitian-approved recipes.