Eat Well
Meal Prep Made Simple
A little preparation can make healthy eating much easier during a busy week. Follow these simple steps to get organised and save time.
- 1
Plan Your Week
Choose your meals and add them to My Meal Plan.
- 2
Check What You Have
Check your fridge, freezer and pantry before you shop.
- 3
Shop Smart
Use your automatic shopping list and buy only what you need.
- 4
Prep Ahead
Wash and chop vegetables, portion proteins and prepare ingredients in advance.
- 5
Cook the Basics
Prepare useful basics such as rice, potatoes, vegetables and proteins ahead of time.
- 6
Portion & Store
Portion meals into containers, refrigerate what you need soon and freeze the rest.
- 7
Keep It Simple
Even a little preparation can make healthy eating easier during a busy week.
Example: 5-Day Meal Prep
Prep a few basics ahead of time, then mix and match them during the week to make healthy meals quicker and easier.
📅 The Meal Plan
Monday
Lunch
Chicken & Rice Bowl
Dinner
Beef Mince with Potatoes & Vegetables
Tuesday
Lunch
Egg & Salad Wrap
Dinner
Chicken Stir-Fry with Rice
Wednesday
Lunch
Beef Mince Rice Bowl
Dinner
Pork Fillet with Baby Potatoes & Vegetables
Thursday
Lunch
Chicken & Salad Wrap
Dinner
Beef Curry with Basmati Rice
Friday
Lunch
Pork & Vegetable Bowl
Dinner
Chicken Tray Bake
Important: Keep the main protein different between lunch and dinner on the same day.
Sunday Meal Prep
- 1
Prepare the proteins 🍗
- Cook or portion chicken breasts for the chicken meals.
- Cook the lean beef mince and divide it between the mince bowl and beef curry.
- Cook or portion the pork fillet for Wednesday and Friday.
- Boil eggs for Tuesday's lunch.
- 2
Prepare the starches 🍚
- Cook a batch of basmati rice.
- Roast or boil baby potatoes.
- Portion the rice and potatoes according to the meals they will be used for.
- 3
Prepare the vegetables 🥦
- Wash and chop vegetables for the stir-fry and vegetable bowls.
- Roast or steam mixed vegetables.
- Wash and prepare salad vegetables for the wraps.
- Keep fresh salad ingredients separate until needed.
- 4
Prepare the wraps & extras 🌯
- Have wraps ready for Tuesday and Thursday.
- Prepare any sauces, marinades or seasonings needed for the meals.
- Store sauces separately where appropriate.
- 5
Portion & Store 🥡
- Portion the prepared ingredients into labelled containers.
- Label them by day and meal, for example:Monday Lunch – Chicken & Rice BowlWednesday Dinner – Pork Fillet & Baby Potatoes
- Refrigerate the meals needed first.
- Freeze portions intended for later in the week where appropriate and thaw safely before use.
- Keep salad ingredients separate so they remain fresh and crisp.
Quick Assembly During the Week
Monday
Heat chicken and rice for lunch; heat beef mince, potatoes and vegetables for dinner.
Tuesday
Assemble the egg and salad wrap; quickly cook/finish the chicken stir-fry using the prepared chicken, vegetables and rice.
Wednesday
Combine beef mince and rice for lunch; reheat or finish the pork, baby potatoes and vegetables for dinner.
Thursday
Assemble the chicken and salad wrap; heat the prepared beef curry and basmati rice.
Friday
Build the pork and vegetable bowl; finish the chicken tray bake using the prepared ingredients.