Meal Prep & Planning.
Your Key to a Smooth, Healthy Week!
Hey friends! 👋
Let’s chat about something that can make your entire week flow so much easier, meal planning and prepping. I know, sometimes it feels like just one more thing to do. But trust me, a little effort now saves a ton of time (and stress) later. Let’s get stuck in!
✨ Why is meal planning & prepping so important?
✅ Saves Time
Imagine coming home after a busy day and having dinner already halfway done instead of starting from scratch. Total game-changer!
✅ Saves Money
You’ll be less tempted to grab that last-minute takeout (we’ve all been there) when you’ve got a fridge full of ready-to-go meals.
✅ Supports Healthy Choices
Planning means you can intentionally pick nutritious options instead of reaching for whatever’s easiest in the moment.
✅ Reduces Stress
Knowing what’s for dinner, removes that “What are we even eating tonight?!” chaos.
🍽️ Tips for getting started:
🗓️ Pick a Planning Day
Sunday is a popular one! Grab a cup of tea (or wine!), sit down, and map out the week’s meals.
🛒 Make a Shopping List
Jot down everything you need for the meals you planned. Bonus points for grouping items by section (produce, pantry, etc.) for faster shopping.
🔪 Prep Smart
Wash, chop, and portion out fruits, veggies, and proteins in advance. Store them in clear containers so you can grab them easily.
🎯 Stay Flexible
Life happens. If you miss a prep day or have to adjust your plans, it’s okay! Even some prep is better than none.
📝My Favourite Evening Meal Prep Ideas
🛒 Shop smart online: Use the supermarket app filter to compare prices, from the cheapest to the most expensive, so you can build your meals and your budget all in one go.
📲 Input ingredients and recipes into a meal planner: This helps you get everything onto one shopping list, making it easier to tick off as you shop. See blank printable planners, after watching my group session video, at the end of this post.
🍳 Batch cook and freeze: After planning three or four meals, buy extra ingredients and cook larger batches to freeze for quick dinners later on.
🥗 Fresh salads on hand: Prep all your salad ingredients into see-through glass containers and store them in the fridge for easy grab-and-go meals through the week.
🍗 Adapt your meals: For example - If you’ve bought chicken in bulk, not only can you use for recipe, simply pair it with home-cooked chips or a jacket potato and a salad or veggies for other flexible, no fuss dinner’s.
📝 Never shop without a list: If you’re not shopping online, make sure you’ve written a shopping list, then snap a photo of it in case you forget or misplace it—it’ll be right on your phone!
🍲 Simple one-pot meals: After picking out three or four recipes for the week, keep the rest of your nights easy with simple one-pot meals like chilli, stews, or stir-fries—or treat yourself to a meal out!
A little planning goes a long way toward a stress free, health focused week. 🌱 You’ve got this! Let’s make our weeks smooth and delicious.
Here is one of this week’s recipes I had on on my prep & planning task.
Honestly, my taste buds were dancing when I tried this Asian Miso Fish with Crunchy Veg, it’s an absolute game changer! I especially loved the miso paste that you stir into the noodles while they cook,it adds such a punchy, savoury twist.
I did tweak the recipe a little because, hey, that’s what makes home cooking fun! Instead of the rice noodles, I used wholemeal noodles to keep things a bit more filling and fiber-rich.
Jamie Oliver is one of my absolute favourite chefs, and what I adore about this recipe book is that the recipes are designed to be on the table in just 15 minutes, so after your weekly prepping and planning, this dinner is practically done. Perfect for busy evenings!
Enjoy, and let me know what you think, did you love it as much as I did?
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☕️ Just a quick note!
I’ve set my monthly subscription rate at the absolute lowest that Substack would allow me — for about the price of one coffee or a magazine each month, in this post you’ll get exclusive access to my group talk video, another 2 recipes, my blank meal planners, and more. It’s a small way to help keep this community thriving and to show your support for the work I love doing! 💛
