Prep Like a Pro! Meal Prep Guide

Meal prepping essentially involves preparing meals, recipes or foods ahead of time to eat in the days or weeks to come. The concept of meal prepping revolves around effective planning and choosing the method that best suits your lifestyle, schedule, goals or dietary preferences. Meal prep can be a fantastic tool if you want to stay accountable to your nutrition but are short on time throughout the week. When daily cooking isn’t feasible, meal prepping allows you to enjoy home-cooked meals without the extra time in the kitchen each day. It ensures you are getting the required nutrients and calories to achieve your physique or health-related goals and helps mitigate the temptation of resorting to takeaway or quick, calorie-dense, and less nutritious options. Additionally, if you have strict body composition goals, meal prepping provides precise control over portion sizes, macronutrient balance and meal timing.

This 42-page guide will teach you all the tips and tricks of meal prepping so you can prep like a pro!

Chapter 1 - What is meal prepping?

Chapter 2 - Getting started

Chapter 3 - Meal prep process

Chapter 4 - Food safety guidelines

Chapter 5 - Tracking your food

Chapter 6 - Meal prep dish ideas

Chapter 7 - Sample meal prep: how to prepare, portion and track

Need help with your macros and getting started?

Check out my Custom Individualised Macros and Getting Started...Your Guide to Flexible Dieting & Macros package! You'll get personalised macros for deficit (fat loss) and maintenance, my personal recommendations based on the information that you provide, a comprehensive 30-page guide containing a wealth of information, daily habit tracker and weekly progress tracker, as well as a set of Example Meal Plans for 1500-3500 calories (also available separately here or as a bundle with more example meal plans). And since we can't always meal prep, my Navigating Your Nutrition guide is here to help you with dining out, eating on the go and travel!

Want more inspiration to help you hit your macros? Check out my recipe eBooks!

Macrofriendly Meals is a long-awaited collection of my favourite meals suitable for dinners and lunches, including pastas, gnocchi, lasagna, Mexican, slow cooker meals, salads, pizzas and your favourite “fakeaway” meals! Many are suitable for meal prep/batch cooking, and there are lots of options that the whole family will enjoy. These recipes are staples in my own household and meal prep. 



High-Protein Breakfasts (Volume 1) is a collection of 32 of my favourite breakfast recipes, including baked oats, overnight Weetbix/oats, smoothie bowls, pancakes, crepes, waffles, chia pudding, a crumpet stack, breakfast cookies, and a range of savoury breakfast options! Many are also suitable for prepping ahead or in bulk for those busy mornings!

High-Protein Breakfasts Volume 2 is a collection of 32 more of my favourite breakfast recipes, including baked oats, overnight Weetbix/oats, smoothie bowls, crepes, French toast, chia pudding, banana bread, a range of savoury breakfast options, and even a breakfast hot dog! Many are also suitable for prepping ahead or in bulk for those busy mornings!

Snack Fest is a mixed collection of 40 of my favourite baked creations (including cakes, brownies & blondies, scrolls, cookies), no-bake snacks (such as protein balls, protein bars, brioche donuts, crackle bars), and no-bake desserts (such as cheesecakes, pies and tarts, tiramisu variations, slices and icecream cakes).

No-Bake Desserts is a collection of 30 of my favourite "set-and-forget" macro-friendly, high-protein dessert creations, including no-bake cheesecakes, pies & tarts, slices...even a high-protein pavlova stack!

Healthier Bakes is a collection of 30 of my favourite baked creations, including cakes & muffins, brownies & blondies, scrolls & buns, cookies...even a high-protein Pop Tart!

Easy Treats is a collection of 30 of my favourite no-bake treat creations, including balls, protein bars, crackle bars. brioche donuts and freezer treats.

Festive & Fit is a collection of 60 macro-friendly holiday treats for the whole family to help you stay on track with your protein and body composition goals at Christmas, Easter, Halloween and birthdays. I’ve also included some holiday-themed breakfasts so that you can at least start your day with a good hit of protein when you know you have events on later! There’s also no reason why you can’t use these recipes all year round (you can always remove the decorations!)! 

AVAILABLE SEPARATELY, OR IN VARIOUS VALUE BUNDLES TO SAVE $$$!

If you'd like help with reaching your goals in a sustainable, healthy and enjoyable way, you can view my coaching options and join my waitlist here. 

I also have a subscription-based website updated regularly with over 150 macro-friendly, family-friendly recipes, nutrition, fitness, training and lifestyle resources and information, meal plan examples, and more...all for way less than the cost of a coffee per week! Check out all my services and join the club here.