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It’s all fun and games until you’ve overcooked a week’s worth of chicken, and you’re elbow deep in dirty dishes… Let that shitake go and set yourself up for a week of clean-eating success with these meal prep hacks to save time in the kitchen!


Pull out the social calendar and work commitments calendar, and calculate travel plans to take a quick tally of how many meals you’ll need this week. This quick inventory will show all the lunches and dinners you’ll be munching on, and from here you can gauge how much mileage you can get from each recipe.

TIP: Grab a pen and paper to write it down!


Discover recipes that share similar ingredients – especially those that are in-season to keep costs down.

Keep an eye on the nutritional value of each recipe, making sure you’re meeting your daily servings of protein, grains, fruits and vegetables.


It’s time to shop! Grocery list in hand, keep your eyes glued to the plan. Keep your head down as you navigate through the aisles for maximum shopping efficiency.


Start by cutting up all your ingredients, and dividing them into separate bowls for different meals. After slicing and dicing, season all your meat, get the oven warming and fire up the stove. Lay out your containers, and form an assembly line.

Start with your meats, then rotate vegetables and grains until all ingredients are cooked through. Now it’s just a game of mix and match to dish up!


  • Variety is the spice of life – literally! Bust boredom by spicing things up in the kitchen with herbs like coriander, basil and dill, or spices such as Cajun, paprika or onion powder.
  • Resealable and reusable plastic containers are not only enviro-friendly, but they make easy storage for grains such as rice, quinoa and couscous. Keep note of serving sizes with a permanent marker, as well as cooking instructions.
  • Try dedicating each shelf in your fridge to breakfast, lunch, dinner and snack meals! That way, you can eat your fridge from the front to the back.
  • Save yourself from washing up and cook meat in different flavours, all in one oven tray. Simply create sections with aluminium foil and pop in the oven!

Congratulations, you’ve made it through meal prep! Remember, there is no right or wrong way to do this. Make a start, experiment and have fun!

Keep the food dream alive and check out our guide to Best Food Apps.


Image 1 – The Kitchn

Image 2 – Ink and Cleaver

Image 3 – Fit Men Cook