Sort it once, eat well all week

Why even bother with meal prepping?

Think about this for a sec. How often do you end up grabbing crisps or chocolate because you can’t face cooking? Or because the fridge is basically empty? Or you’re just knackered after a long day? Meal prepping stops you falling into that trap. It keeps good food handy, reduces decision fatigue and means fewer takeaway regrets.

If any of that rings truel, meal prepping could honestly change things for you.

First up, get your head around what you actually like eating.

Don’t bother prepping stuff you don’t enjoy. What's your favourite protein? Chicken, fish, tofu, beans? Just pick a few you actually like. Same goes for veg. Choose stuff you'd actually look forward to eating. Carrots, spinach, peppers, broccoli. Whatever genuinely tastes good to you. Pick carbs that fill you up nicely. Maybe quinoa, sweet potato or brown rice?

Cooking once instead of every day.

Batch cook a load of protein and carbs at the start of the week. Don’t go overboard on flavours, keep it simple so you can add sauces or spices later if you fancy something different. Cook up your veg too. Roast, steam, whatever you like. Portion everything out in containers. Makes life easier later.

Try mixing things up. Cook a batch of chicken thighs but season half differently. Do half plain for salads or wraps and the other half spiced for curries or stir-fries. This gives you variety without cooking twice.

Think about snacks too. Prepping snacks can genuinely save you when energy crashes hit or cravings kick in during busy afternoons or late nights. Because let's face it, you will snack. But instead of crisps and biscuits, prep some things like hummus and carrot sticks, protein balls or boiled eggs. Snacks that genuinely keep you going.

Easy meal formulas:

• Chicken with roasted peppers and quinoa
• Salmon with steamed broccoli and sweet potato
• Tofu stir-fry with mixed veg and brown rice
• Black bean chilli with peppers and wholegrain pasta
• Lentil curry with spinach and basmati rice
• Turkey mince with mixed vegetables and couscous
• Chickpea salad with cucumber, tomatoes and feta cheese

Shop like you mean it. Make a quick note on your phone or use a shopping app to sort items by aisle. Saves time and keeps you on track.

Don’t wander the supermarket aisles aimlessly. You’ll end up spending more and buying random junk. Write a simple list and stick to it. And buy some stuff in bulk if you can afford it, things like rice, pasta or beans. It saves you time later. Freeze meat and fish in portions if you can. It makes defrosting easy and reduces waste.

About containers.

Get some decent containers, preferably glass if you can. They're better for the environment, reusable and keep your food fresher longer. Clear ones help you remember what's inside without opening everything. Label them if you're feeling extra organised. Write what’s inside and the date you cooked it, so nothing goes weird in the back of the fridge. Glass containers might cost a bit more but they're worth it, they don't stain or smell as much and food generally stays fresher.

What tunes make your cooking easier?

Cooking doesn’t have to be dull. Put something decent on in the background, your favourite podcast or a playlist you actually like. If you can rope in someone else to help, even better. Makes it less lonely and a bit quicker too. Maybe even crack open a drink if it helps make it feel less like a chore.

Does meal prep actually work?

It’s simple maths. Prep once, eat loads of times. Less effort during the week. Less tempted to order takeaway or snack randomly. More likely to stick to eating decently which helps your jab do its job. Meal prep doesn’t need to be complicated. It doesn’t need to be fancy. It just needs to help you eat well more often than not.

Try it out. No need to overcomplicate it. Just start small. Maybe prep tonight’s dinner plus a couple of lunches. Doesn’t have to be perfect. Just has to help you out. If you mess up, adjust next week. Find what works for you.

The last thing is just to keep yourself honest. What's one meal you know you could prep today? Stick it in your phone or tell a mate. Whatever keeps you accountable.

Key Tips:

• Prep foods you actually enjoy.
• Batch cook at the start of the week.
• Prepare snacks for energy dips.
• Shop smart with lists and apps.
• Invest in quality containers.