Meal Planning

Plan and plan ahead

Make time to sit down and map out your meals for the week ahead. Firstly, take time to make note of foods and meals you actually like, as well as know how to already cook. I still work in an old-fashioned omelet packed with veg on toast at least once a week, so don't knock the simple basics you already know. These meals will make great meals as you kick-start your meal-prepping journey. More often than not, the changes you need to make are with your portions and making a more conscious effort to add more veg. Please do not default to chicken, rice, and broccoli unless you like that. Trust me, your meal prep journey will end real quick. So, start with what you know and then ease into new ideas further down the track. 

From your list, select 2-3 different meals to prepare and commit to. It will help to pick freezer-friendly meals that you don't mind re-heating as well as meals that will keep in the fridge for at least 3 days. Great examples include spag-bol, rice and curries, and mash and stews. I 100% prefer freshly cooked meals and will make the time to cook, however, I do not need to cook every night because I typically cook enough food to serve three meals. These three meals will cover 2 dinner meals and 1 lunch meal for two people, so I only really cook 3 or 4 nights a week, which works for me. If this doesn't work for you, that's ok, but you need to understand that in order to make positive changes to your way of eating, you will need to put in some work to meal prep.

Once you have an idea of what you would like to prepare, check your pantry and fridge, and write a shopping list (don’t guess, check). This will help minimize unnecessary purchases, food waste, and most importantly, keep you equipped with what you need to meal prep. You will also need to set aside an hour or so to prep the meals you planned and shopped for. You can either do this the same day you do your shop or another day that best suits you.

Budget

The reality of this is very different for everyone, however, we could all benefit from budgeting - don't be ashamed of this!

Start by setting yourself a realistic and practical budget then consistently working within and keeping yourself accountable to your set budget.

Look deeper into bargains such as “2 for $5” or “10 kg bag of potatoes for $10”. Before you sucker yourself into these “bargains”, think about the following…

> How relative are these bargains to me?

> How much value will I get from these bargains?

> Am I going to make use of the entire product within its shelf life?

For example, I rarely buy a bag of potatoes any larger than 2kgs because a two-person household won’t make use of the 2 kg bag before they start to go off. I prefer to buy loose potatoes, and although these cost more per kg, they definitely don’t go to waste.

If you can, purchase fresh fruit and veggies from your local veggie store or maybe look into growing your own in the backyard.

If you can, purchase fresh meat from your local Butcher or take your own container to the supermarket and choose your meat from the deli.

Bulk buys of non-perishable foods are value for money e.g., large bags of rice or pasta, tinned fruit and pulses, and frozen fruit and vegetables. These can be kept for as long as you need.

Cook once, eat twice

This is a simple way of saying prepare a large dinner so that you can use leftovers for lunch – easy. This is a great option for those who prefer to cook most or every night.

Prioritizing time

Put aside a couple of hours on the weekend or on your day off to prepare your meals for the week. Use freezer-friendly bags or containers, store them amay and then take out what you need the night before – set to go for the next day. This is a good option for those who are super busy throughout the week and don’t mind a frozen, defrosted and heated meal. 

A quick tip is to prepare tasty meals that defrost and heat well e.g., curries, stews, and soups heat well after being defrosted whereas kumara and pasta can become too mushy.

Get creative with your food. 

Herbs and spices can go a long way and switching these up can add a variety of different flavours across the whole week. Food doesn’t have to be boring, it’s as creative as you make it!

Keep easy pre-packed snacks handy

Keep these types of snacks in your locker, car, or bag. This will help you stay organized during those unexpectedly busy days or those days we just completely forget to pack something.