Meal prepping is a great way to save time AND save money. Follow this Step-By-Step guide to meal prep effectively and make the most of your budget and time. 


What is meal prepping:

Put simply meal prepping is about making meals ahead of time. This might mean you bulk prepare and have your weeks’ worth of meals in the fridge ready for you to start the week or freeze and save for when you want them. This allows you to organise yourself for the week, so all meals are made and are an easy grab from the fridge for the rest of the week. Use your spare time on the weekends or afternoons to create multiple portion-controlled meals that are conveniently ready for you daily. 


Why should you meal prep?

Firstly, it’s a great way to stay on top of what you are eating daily and maintain control of your diet. If you are preparing the meals yourself, you know precisely what is going into each meal you make. This means - for those who are calorie counting - it takes the guesswork out of what you are eating. You can track all meals precisely to what calories are being placed into your meals - without being blinded by hidden sugars or fats. 

It also saves money! Instead of spending $15 a day on your lunch and a possible morning snack, you will have all your meals conveniently already made and with you - perfect!

It also stops the lunchtime stomach growl temptations. If you already have your lunch with you, it will reduce the craving to go and purchase Pad Thai for lunch or a jam-packed sandwich from your local coffee shop.  


Schedule time for meal prep:

You can’t meal prep without prep time. Schedule one or two days per week to prep your meals. If you can multitask a little (using your stovetop and oven prepping more than one meal at once), you’ll cut down on even more time. 

Planning what you will be having for the week helps you develop a shopping list for yourself, saving you time and money as you know exactly what you need when in the supermarket. If you don’t want to do this step - sign up to the FatBlaster Free program here and download your personalised meal plan.

Meal prepping doesn’t have to mean having the same meal every day either. You can mix and match certain elements you have previously meal prepped and use them in different ways. For example, if you cook a chicken, you can make yourself a sandwich, salad, omelette or buddha bowl all using the same chicken. 


What foods are good for meal prepping?

  • Cooked meats
  • Roasted vegetables
  • Whole grains e.g. brown rice, black rice, quinoa
  • Soups
  • Nuts 
  • Sturdy raw vegetables e.g. carrot or celery


Don’t forget - after all this effort of prepping to store your meals safely and effectively. We recommend glass airtight containers!