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Meal Prep 101

This is one fad that’s been around for quite a while, and it’s not going anywhere anytime soon. If you’ve always wanted to give it a try but have been unsure as to where to begin, we’ve got some tips on how to meal prep like the best of them.

By Taryn Wilson


First thing’s first – you need to choose a day of the week where you have some time to kill. This will be your meal prep day. I organise all my food on Sunday mornings or afternoons since I hardly ever have anything on that day.


Choose which dish you want to eat for lunch or dinner next week. It can be anything, from a slow-cooked and flavour-packed curry and stew, to a quick chicken stir-fry. This is a great way to try something new every week and develop new cooking skills along the way.


Make a list of everything you need for your recipe, making sure you are accounting for enough ingredients to cook in bigger batches than the recipe calls for. Do a pantry check to make sure you don’t buy anything you already have at home.

If you are a beginner, you will also need to buy a week’s worth of plastic containers as well. If your dish is a one-bowl affair (remember that chicken stir-fry?), regular containers are fine. If you want to enjoy multiple elements, either buy some bento lunch boxes or a variety of small containers.

If you’d rather build your tupperware collection over time, simply spoon your meals into individual plastic baggies and freeze. Defrost them in the fridge and move to a lunch box the day before.


Cook and cool your food (you don’t want it sweating in its container) and divide it up into the number of portions you desire, keeping each portion separate. Put tomorrow’s meal in the fridge and the rest in the freezer.

Every night, grab a portion and defrost it in your fridge for the next day. Alternatively, you can defrost it in the microwave if there is one available.

Heat up and enjoy!

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