love meal prepping.

This resource is part of our ‘Love what you eat‘ campaign for National Nutrition Week 2025.

Meal prepping doesn’t have to mean perfectly stacked containers or spending your whole Sunday cooking. It can be as simple as planning a few meals ahead, chopping vegetables for the next day, or cooking double batches so there are leftovers for later in the week.

The goal is to make healthy eating easier, more affordable, and less stressful, whatever your lifestyle looks like.

Meal prepping can look different for everyone. There’s no “right” way to meal prep. The goal is to save time, reduce stress, and make it easier to enjoy nourishing meals, whether you’re starting small or going all in with make-ahead meals and labelled containers. Here are some common meal prepping strategies:

Decision fatigue is real, and meal planning can help take the stress out of busy weeks.

For some people, meal planning is enough preparation to suit their lifestyle. But, whether you prefer writing a simple meal list, prepping ingredients, or cooking full meals ahead, a quick plan saves time and reduces mental load.

Tip:
Shop your pantry & freezer first! Check what ingredients you already have at home and allow these to inspire your meal plan for the week.

A themed menu planner can help make planning even easier by giving each day a focus, narrowing down choices so decisions feel quicker and less overwhelming.

Download our planner, complete with a blank template to make it your own! Get the whole family involved by choosing recipes from your favourite cookbooks that match each theme and plan your week together.

No matter what style of meal prepping you prefer, having a few versatile staples on hand makes everything easier.

Having a core set of versatile ingredients on hand gives you the building blocks for quick, nutritious meals without the stress of last-minute shopping. It also gives you the freedom to change your mind staples like grains, canned legumes, eggs, or frozen vegetables can be adapted to countless recipes, so you can mix and match depending on what you feel like.

Some of our favourite staples to keep on hand include:

Prep ingredients like a pro (without perfection)!

If perfectly matching containers and eating the same thing every day aren’t your thing, prepping versatile ingredients ahead can help you work smarter, not harder, enabling you to throw together a range of meals quickly and easily, while avoiding meal prep fatigue.

Cook versatile basics

Start with foods that can be used in different ways throughout the week:

• Grains: Cook a big batch of rice, quinoa, or pasta which can be turned into quick salads, stir-fry bases, burrito bowls or stuffed veggies.
• Vegetables: Roast a tray of mixed veggies to use in wraps, frittatas, stews or pasta sauces.
• Proteins: Boil eggs, cook chicken breasts, or prepare a big pot of beans to add to lunches and dinners.

Having a range of versatile ingredients ready means you can mix and match meals throughout the week without starting from scratch each time.

Want some inspiration for ingredients you can prep once and enjoy all week? Download our cheat sheet below!

Use time-savers

You don’t have to make everything from scratch for it to be nutritious.

• Frozen veggies and fruit are just as nutritious as fresh and often cheaper.
• Canned beans and lentils are high in fibre, protein and save you hours just rinse to reduce sodium.
• Pre-washed salad leaves or ready-cut veggies save chopping time on busy nights.

These shortcuts make it easier to stick to meal prepping even when life gets hectic.

Store smart

You don’t need a fancy container system to be organised. Instead:

• Reuse containers from takeaway or groceries to save money.
• Label and date everything so it doesn’t get lost at the back of the fridge or freezer and use a first in, first out strategy to prevent food spoilage and waste.
• Store chopped veggies or cooked grains in clear containers so you can see what needs using.

Bulk cook where you can

If you’ve got a bit of extra time, double or triple a recipe and freeze it in batches for later. This can really help with carving out a bit more time on busy days.

Here are some dishes that are easy to double and great for freezing:

• Pasta sauces
• Casseroles
• Tray bakes (like lasagna)
• Stews
• Curries
• Dahls
• Soups (try our Zesty Leek and Cannellini Bean soup!)

Start simple

Meal planning doesn’t need to be perfect or complicated even planning one meal per week for busy days can save time, money, and stress. Download the planner, give it a try, and notice what works for you. Over time, these small steps add up to easier, nutritious, more enjoyable meals.

For more tips, check out our Love Your Plate and Love Food Storage resources to keep building your skills and confidence in the kitchen.