How to meal prep

meal prep

“How do I start?” is a common question people ask when considering improving their diet and making healthier choices.

Whether for a specific period of time or on an ongoing basis, the best way to start is to prepare your environment (pantry, fridge and freezer) and plan what you’re going to be eating, also known as meal prepping.

You can prep for anywhere up to five days, depending on how much space you have, how many people you’re prepping for, what kind of food you’re making (eg. vegetable dishes will last better and longer than meat-based ones) and your schedule.

Prepping several days in advance has plenty of benefits:

  • Time: You only need to do one large shop every now and then (instead of every time you need to make dinner), and prepping multiple meals at once meals you’re in the kitchen less
  • Money: No food waste (ie. fresh vegetables going off because you didn’t get around to using them) and no buying expensive takeaway or snack foods
  • Stress: You always know you’ll have a healthy meal and won’t feel tempted to buy something that’s not.


1. Clean out your kitchen

Go through your pantry, fridge and freezer and bin the opened or out-of-date items, donate any canned goods to charity, or even give leftovers to friends. Just get rid of all the junk. If there’s anything your family will eat that you’d prefer not to, move it to another shelf where you can’t see it. (Or just try to get rid of it without them noticing!) And a word of warning: do NOT keep that unopened packet of Tim-Tams – you will eat them in a moment of weakness.

2. Make a meal plan

My sample weekly meal planner

Write out your schedule for the upcoming week or however long you want to prep for, say four or five days. Include all commitments such as work, study, social engagements and exercise. (You can pick up weekly planners from most newsagents or stores like Kiki K, find a template online, or just make one yourself – it doesn’t have to be fancy.)

Then plan your meals, considering:

  • Your budget: Hearty stews in the slow cooker are budget-friendly; fresh salmon fillets not so much
  • When you can cook: When you have extra time (eg. two or three hours on a Sunday) that you can prep lots at once
  • When you can’t cook: So which nights you’ll need to make extra to have leftovers dinner the next day
  • Volume: How many people you need to cook for, and how much they’ll each eat at one time
  • Existing food: What you already have in the pantry/fridge/freezer that you can use, and what you’ll need to buy.

3. Make a list

It’s easy if you divide everything into sections, eg: farmers’ market, butcher, health store, supermarket. Make it comprehensive and only stick to items on the list – no straying. Have a look at my guide of What Should I Eat on a Paleo Diet and Why? to help inform your meal choices or visit my Resources page for recipe books and websites to help you get started.

4. Go shopping

Aim to do all of your fruit and vegetable shopping at the closest farmers’ markets on the weekends – that way it will be the most local, fresh and cheap produce. (To be extra environmentally friendly, use reusable bags.)

Bulk whole foods stores are the best place to get pantry items – think coconut flakes for $3/kg (instead of $30/kg packaged from health food stores), nuts at half the price of chain supermarkets, exotic spices you haven’t heard of, and a wide range of local and organic products.

After you’ve done your shopping, make sure you wash and store everything properly. My post How to Wash and Store Your Fresh Produce has some good tips!

5. Cook!

Set aside a few hours and cook. On a Sunday after a visit to the markets is good, when you can make your dinner that night plus prep for the upcoming week’s breakfasts and lunches. Also, cook in large batches – make double and freeze the extra in individual portions. (Write the date on the container lid in a whiteboard pen so you know how fresh it is.) (Note: Think about food storage. Do you have enough containers to store your meals? Do you have the right ones – the correct sizes, the ones with the little dividers in the middle, plastic ziplock bags, or a lunch box or cooler bag if you don’t have fridge access during the day? If not, it’s worth investing in good quality food storage, like Tupperware or better yet glass containers like Pyrex.)


Hope that helps! Let me know if you have any good tips yourself.

Jenna x


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