Meal prepping is one of the simplest, most effective tools for staying on track with your health and fitness goals. While fitness get’s us strong, nutrition is the key to your weight goals. Remember the saying “You can’t outrun a bad diet” or “Abs are made in the kitchen”? – We’re here to tell you it’s 100% true!
So what get’s us to our goals the quickest?
- Prioritising 7-9 hours of sleep
- Creating healthy sustainable nutrition habits
- Fitness
Meal planning isn’t just about saving time; it’s about planning ahead to set yourself up for success, making healthier choices, and even saving money.
In this blog, we’ll go deep into the benefits of meal prepping, share tips for making it easier, and provide three budget-friendly recipes to help you get started.
3. 2. 1… Let’s go
Why Meal Prepping Works
Think of meal prepping as a way to reduce decision fatigue. When life gets busy, it’s tempting to order Uber Eats or grab a quick packaged snack. But when your meals are already prepped, the choice becomes effortless.
The Key Benefits of Meal Prepping
- Save Time: Spend a couple of hours prepping once, and you’re set for the week. No more last minute dinner scrambles.
- Save Money: Cooking in bulk is far cheaper than takeout. A single Uber Eats order can cost $30 (usually more) multiply that by a week, and you’re spending $210! Compare that to a homemade chilli con carne for under $5 per serve.
- Make Healthier Choices: Prepping your own meals gives you full control over ingredients. No hidden sugars, excess salt, or processed additives.
Tips for Effective Meal Prepping
1. Plan Ahead with a Strict Shopping List
Before you hit the shops, decide on your recipes for the week and write down only what you need. Stick to the outer edges of the supermarket where the fresh produce, meat, and dairy are. Avoid the aisles as much as possible – this is where the processed, packaged foods live.
2. Set Aside Non-Negotiable Prep Time
Block out a couple of hours in your week (Sunday afternoons work well for many people) to cook. This an investment in your health and sanity for the week ahead.
3. Avoid the “Healthy Food is Too Expensive” Trap
Eating healthy can be affordable if you’re intentional about it. Compare a week of prepped dinners to the cost of multiple takeout orders or pre-packaged meals, and you’ll see the savings.
Your Meal Prep Menu: Easy, Affordable Recipes
Here are three simple, nutritious, and budget-friendly recipes to get you started.
Dinner: Chilli Con Carne
Ingredients (Serves 6):
- 500g lean beef mince ($9.00)
- 1 can kidney beans ($1.00)
- 1 can diced tomatoes ($1.50)
- 1 onion, diced ($1.00)
- 1 capsicum, diced ($2.00)
- 2 cloves garlic, minced ($1.00)
- 2 tsp paprika, 1 tsp cumin, 1 tsp chilli powder (pantry staples)
- 1 tbsp olive oil (pantry staple)
- Optional: Brown rice for serving ($3.00 for 500g)
Method:
- Heat olive oil in a large pan. Sauté onion, garlic, and capsicum until softened.
- Add the mince and cook until browned.
- Stir in spices, diced tomatoes, and kidney beans. Simmer for 20 minutes.
- Serve with brown rice or on its own.
Cost per serve: ~$3.00
Lunch: Simple Chicken & Veggie Bowls
Ingredients (Serves 4):
- 2 chicken breasts ($12.00 for 500g)
- 1 head broccoli, chopped ($2.50)
- 2 carrots, sliced ($1.50)
- 1 zucchini, sliced ($1.00)
- 1 tbsp olive oil, salt, and pepper (pantry staples)
- Optional: Sweet potato mash ($3.00 for 1kg)
Method:
- Preheat oven to 180°C.
- Season chicken breasts with olive oil, salt, and pepper. Bake for 20-25 minutes.
- Steam or roast the veggies until tender.
- Assemble in containers and add sweet potato mash for extra carbs if desired.
Cost per serve: ~$4.50
Breakfast: Overnight Oats
Ingredients (Serves 5):
- 1 cup rolled oats ($2.00 for 500g)
- 1 cup almond milk ($2.50 for 1L)
- 1 tsp chia seeds (pantry staple)
- 1 banana, sliced ($1.50 for 3)
- 1 tbsp peanut butter (pantry staple)
Method:
- Mix oats, almond milk, and chia seeds in jars or containers.
- Add banana slices and peanut butter on top.
- Refrigerate overnight, and enjoy in the morning!
Cost per serve: ~$1.50
Fun Meal Prep Tips & Tricks
- Batch Cooking is Your Best Friend: Double the recipe and freeze portions for those weeks when life gets chaotic.
- Invest in Good Containers: Airtight, microwave-safe containers will keep your meals fresh and make reheating a breeze.
- Use Herbs and Spices: They’re a game-changer for flavour without adding extra calories or cost.
Final Thoughts
Meal prepping doesn’t have to be overwhelming. Start small – prep just lunches or dinners for a week and see how it feels. By planning ahead, sticking to a shopping list, and blocking out a little time, you’ll save money, eat healthier, and make life a whole lot easier.
Need extra help with meal prep or nutrition? Our experts at Innerbloom CrossFit are here to help!
Schedule a free chat here and get started today.
