Plan ahead
Take a few minutes to plan your meals for the week or fortnight ahead. Think about what you'd like to eat and create a shopping list. It'll save you time and stress later.
Preserve fresh herbs
You can extend the life of fresh herbs by storing them in olive oil or butter. You can store them in an airtight container in the fridge, or freeze them in an ice cube tray in portion sizes. Planting your own herb garden inside or out is also a great way to always have fresh herbs on hand.
Stash some jar salads in the fridge
Jar salads are a great way to make sure you always have some nutritious options on hand. Simply fill up any glass jar with layers of different ingredients such as greens, proteins, grains, and cherry tomatoes and pop on a lid. If you are adding dressing at this stage, add it first so it's on the bottom of the jar. This prevents the salad from getting soggy and keeps everything fresh.
Prep lots of ‘crossover’ ingredients
Lots of different meals have the same base ingredients, such as diced carrots or onions. So, when prepping for one meal, dice more carrots or onions than you need and save the extra in containers for another meal (in the fridge or freezer - raw or cooked).
Brekkies
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If a smoothie is your perfect way to start the day, pre-bag your ingredients ahead of time so that all you have to do is dump them into the blender. How to save on fruit and veggies
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Make a big batch of oats – you can either cook them or make overnight oats (no cooking required)! Prepared oats can last up to 5 days in the fridge, so you can add whatever you like in a morning.
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Try our brilliant Belgian waffle recipe. Whip up a batch, cook and freeze them, then pop into the toaster for a fast and delicious start to your day.
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You can also make our delicious nutty granola in bulk and store in an airtight container!
Mix ‘n’ match
Instead of prepping complete meals, focus on prepping several different components you can piece together such as grains, veggies, proteins, sauces, and dips. This way you can put them together in new and exciting ways throughout the week, so you don’t get tired of eating the same thing over and over again.
Get saucy!
If you're thinking about making a pasta or rice dish during the week, double up the sauce and make enough for two (or more) dishes. For example, if you're making spaghetti with tomato sauce on Monday, store the leftover sauce in the fridge to make pizza, lasagna, or any number of comforting home-cooked meals a different day. You can also batch cook rice, pasta and grains, then freeze in portion sizes (or store in the fridge if you are going to use them in a couple of days). Then defrost and add to sauces.
Protein
Cooking your protein ahead of time and storing it in the fridge or freezer is a huge time saver considering most meats and protein sources take time to cook. Cook up at least two types, such as chicken, lean red meat, beans and pulses. Store in the fridge or freezer to use in salads, sandwiches, grain bowls or even to toss in pasta. This way, you'll have building blocks for various meals.
Marinate
Jazz up your proteins by marinating them before freezing. They'll soak up the flavours and are ready to rock when you're ready to cook. While making the marinades, make extra and freeze for future prep.
Spice up your life
Prepare a variety of spices or seasoning blends in small containers. This adds a punch of flavour to your meals without the hassle of measuring every time.
Don't forget to label your containers with the date. This way, you'll know which meals to use first and avoid any ‘mystery’ dishes!
