Start the week with success - Become a Sunday Meal Prep Pro

Why Meal Prep is Worth the Time and Effort

Meal prepping isn’t just about saving time. It’s about setting yourself up for success—nutritionally, financially, and mentally. By dedicating a few hours each week to preparing balanced meals, you can cut down on stress, make healthier choices, and avoid the daily “what’s for dinner?” scramble.

Why Meal Prepping Works

The secret to successful meal prepping lies in its simplicity and structure. Having pre-portioned, fresh meals on hand eliminates the temptation to grab unhealthy snacks or rely on expensive takeout. It also helps you:

Save time and money
Buy ingredients in bulk and avoid last-minute food purchases and spend less time cooking each day.
Eat healthier
Plan nutritious meals that align with your health goals.
Reduce food waste
Use ingredients more efficiently and keep leftovers purposeful.

Getting Started: The Basics of Meal Prepping

If you’re new to meal prepping, the key is to start small. You don’t need to cook an entire week’s worth of meals right away. Begin with prepping one or two meals ahead— like lunches for work or a few dinners for busy evenings.

Here’s a simple process to get you started:

Plan Your Menu
Choose recipes you enjoy and can easily scale up. Opt for dishes that store well, such as stir-fries, grain bowls, salads, pasta, or roasted vegetables with lean proteins.
Shop Smart
Write a grocery list based on your menu and stick to it. Buying ingredients in bulk can save money, but focus on versatile items that work in multiple dishes.
Prep in Batches
Dedicate a couple of hours to cooking. This might include chopping vegetables, marinating proteins, cooking grains, or portioning snacks.
Store for Freshness
Use airtight containers to keep meals fresh. Glass containers or BPA-free plastics work well, and clear containers help you see what’s inside at a glance.

Keeping Meals Fresh All Week

One concern people have with meal prepping is keeping meals fresh and appetising. Here are some tips to maintain flavour and quality:

Mix and match components: Instead of pre-assembling every meal, store proteins, grains, and vegetables separately to combine as needed.

Use the freezer wisely: Some meals—like soups, curries, or casseroles—freeze well and taste just as good when reheated.

Incorporate fresh elements: Add fresh herbs, avocado, or a squeeze of lemon just before eating to brighten the dish.

If you’re a busy mum juggling kids’ lunches and healthy dinners for the family give this article a read on Clever Meal Prep Tricks for Busy Mums.

Ingredients (Serves 2 3)

• 250 g chicken thighs (bite-sized pieces) or beef slices
• 1 medium onion (sliced)
• 1 medium carrot (chunked)
• 1 medium potato (chunked)
• 2 cups water or chicken stock
• ½ box (about 45–50 g) Japanese curry roux cubes (store-bought)
• 1 tbsp oil
Optional Add-ins:
• 1 tsp grated apple (for sweetness)
• 1 tsp soy sauce
• 1 tsp butter

Instructions

1. Heat oil in a pot over medium heat. Sauté onions until soft and lightly golden.
2. Add chicken (or beef) and cook until lightly browned.
3. Add carrots and potatoes. Stir for 1–2 minutes.
4. Pour in water or stock. Bring to a boil, then skim any foam.
5. Reduce heat and simmer for 15–20 minutes, until vegetables are tender.
6. Turn off heat. Break curry roux into pieces and stir until fully dissolved.
7. Return to low heat and simmer for 5–10 minutes, stirring occasionally, until thickened.
8. Add grated apple, soy sauce, or butter if using. Adjust thickness with a splash of water if needed.
9. Serve hot over rice with pickles on the side.

Prepit Meal Tip

Our premium silicone food containers are designed specifically for meal prep success. Freezer-safe, microwave-safe, and dishwashersafe, they keep your prepared meals fresh for days. Each tray is leak-proof and stackable, making it easy to organise your fridge and freeze

Shop Prepit Trays