• Lauren O'Riordan

How to Meal Prep!

We all know the feeling's been a long day at work and you are exhausted! Cooking will take around 45 minutes and YOU'RE HANGRY. That's it, a takeaway is the only option, right?

We have all been there. Planning meals for the week ahead can save you money but, pre-cooking them will save you time too. Having all your meals prepared will avoid convenience meals and ensure that you are having the correct portion sizes, to stay with-in your daily calorie intake. You're less likely to choose a not-so-great option when you've already have a healthy dinner at home, ready to go

I usually prep all my food on Sunday as this is my "reset" day. I prepare for the week ahead, ie. set goals or make to do lists, so it feels natural to prepare all my meals and freeze them for freshness. It works far better with my time schedule, as I usually get so busy through the week.

How do I start?

  1. First you need to make sure you stock up on LOTS of containers to store your food. These can be found literally anywhere, the best ones are airtight so it's worth spending a little bit more money on them.

  2. Download apps like MyFitnessPal or Yummly.These can help keep you on track easier as you can use your smart phone to quickly store and track data.

  3. Choose easy recipes to start with, ones that you know and have previously tried and tested.

  4. Pick your day or days to prep, Sunday and Wednesday are most common.

  5. Buy enough ingredients for the week - remember the goal is to eat healthier, so fresh fruit and veg should take up around 50% of your daily meals.

The best foods for meal prepping

  • Frozen vegetables

  • Lean Meat - steak, chicken, low fat mince, eggs

  • Frozen Fruit - blueberries, raspberries,

  • Potato

  • Greek Yoghurt

  • Rice

  • Oats

  • Pulses

  • Whole fruits - apples, oranges, pears, banana

  • Nuts and seeds


Easy Breakfast Idea

Yoghurt and Berries

Cal: 116

Carbs: 12g

Fats: 0g

Protein: 17g

Easy Lunch Idea

Sweet Chilli Chicken Salad

Cal: 306

Carbs: 8g

Fats: 11g

Protein: 35g

Easy Dinner Idea

Steak, Roasted Veg and Flatbread

Cal: 527

Carbs: 39g

Fats: 12.5g

Protein: 60g

Easy Snack Idea

Chicken Kebab

Cal: 123

Carbs: 7g

Fats: 5g

Protein: 10g


If you want to see more healthy recipes, buy my cookbook:

Empower Your Eating

Understanding calories and diet structure

To order email:


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