Meal Prep-Your Ultimate Guide | Enliven Nutrition
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Meal Prep-Your Ultimate Guide

Meal prep- your ultimate guide is here and is sure to assist you to prepare healthy meals to achieve your health, fitness, and body composition goals in episode of Jodie’s Journal!

We are all busy individuals with many people work long or unconventional hours. More and more we are turning to convenience foods, because honestly after you get home from a long day at work, the last thing you often feel like doing is preparing a meal from scratch! I get it, we’re all human and time is precious.

Stopping into McDonald’s on your way home may seem like the easy option, but order a medium sized burger meal and there’s over 1000 calories in just one meal! Think Subway is a healthy option? It can also be calorie dense with a foot-long with no dressing is easily 600-800 calories and if you add  some dressing there’s more calories.

Or how about a Subway cookie or two add another 250 calories each! Do you see how quickly calories can add up?  The average person requires roughly 1800 calories per day, and if you’re eating takeaway you’re eating more than half your calories in just one meal!

It may seem like a daunting task, but if you can plan and prepare your meals at the beginning of the week then they are there and ready to go when you get home. It’s that simple, when meals are conveniently ready to go in the fridge, you’re less likely to stop for takeaway on the way home!

Benefits of Meal Prep

  1. First and foremost, you eat better! Hunger can really mess with our ability to make smart choices!
  2. You’ll save money and time
  3. You’re able to calorie control your meals
  4. More likely to stick to your “diet”

How to Meal Prep:

There are different ways to meal prep and it’s about what works best for you and your lifestyle.  It’s important to decide on that first, some people want lunch and dinners and all snacks in between ready to go, for others dinner is the problem meal.

  1. Write a list! I mean write out everything you are going to eat that week for breakfast, lunch, dinner and/or snacks. You may like to plan out the entire week or just stick to 3 days at a time, if that seems more manageable.
  2. Do a grocery shop and ensure you stick to what is on your list!
  3. Prepare your meals

The last one can be done a number of ways.

  1. Cook up all your meals on one day and split them into individual containers so you can simply grab and heat
  2. You might like to only cook a few nights a week, so on those nights make double or triple the portion sizes, so that you can freeze what you don’t need for another night or two. Do this a few times and you’ll quickly get a stockpile in the freezer!
  3. I know some mothers that make all their kids sandwiches for the school week on a Sunday and stick them in the freezer! Do what works for you.
  4. You might not want to actually cook all the food, but rather you might prepare all the veggies, particularly when there is lots of chopping involved, or marinate your meat, or just separate all the food into ready to go portions so when you get home, it’s a matter of taking out of the fridge and simply cooking your meal without having to actually prep the food before cooking!
  5. If you like to make sauces, marinates or dips, whip these up in bulk and store in individual serves, so they can be quickly accessed at meal times
  6. Like fruit or vegetable sticks for a snack, cut these up in advance, portion them out into individual containers and they are ready to go. Same goes for nuts, portion these out into individual serves, this will also help calorie control your intake!

It can be overwhelming at first, so start small until you get the hang of it. It might seem really time consuming in the moment, but guaranteed you’ll get that time back during the week, generally when you need it the most!

Why not book a consultation with Jodie at our Kurri Kurri or Port Stephens locations where your customised nutrition plan can be developed to ensure you reach your goals, but more importantly learn how to maintain them by contacting us via this website or emailing us at