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You can easily meal prep a week’s worth of delicious meals and snacks over the weekend, all you need is a little know-how, planning, and these handy meal prep 101 tips.

Proper meal prepping ensures your body stays fuelled with healthy food for the days ahead without too much effort. I have put together my ultimate list of meal prep tips to help you prep meals ahead of time like a boss.


1. Set aside some time

Set aside a couple of hours each weekend to prepare food for the week ahead. Sunday usually works best as it is closest to Monday so the food you prepare will be as fresh as possible for the week ahead. Make a list, head to the shops and buy everything you’ll need.

Chop veggies for dinners, make your lunches and store them in containers ready for you to grab each day to take to work. What may seem like a little hard work on the weekend will well and truly pay off during the week when you have healthy meals at your disposal.


2. Invest in leakproof containers

Having a range of good quality containers in a mix of different sizes is one of the fundamentals of food prep success. Whether you choose containers that are made of plastic, glass or steel, look for ones with lockable lids to prevent leakage.

pyrex containers

For convenience, I like to choose ones that can go in the freezer, oven and microwave like these Pyrex containers from House. Purchase them through Cashrewards and you’ll get up to 5% Cashback.


3. Mix up the protein


Create one salad for the week and top it with a different protein each day to keep it interesting. Some easy protein options which you can have stored in your fridge or cupboard are boiled eggs, canned tuna, smoked salmon, grilled chicken and canned chickpeas


4. Make jars your friends


Jars are a great way to store and transport salads. Pour the dressing into the bottoms then start with the heaviest and most non-absorbent ingredients and work your way up through to the lighter ingredients until you end up with the leafy vegetables like spinach or lettuce. When you are ready to eat it simply pour the salad out onto a plate and toss to coat with the dressing.


5. Pre-prepare smoothie packs

Chop up the fruit/veg for your smoothie and put it in a snap lock bag along with any nuts or seeds and place in the freezer. When you are ready to make your smoothie, grab a bag from the freezer and pop it in the blender with your liquid of choice such as almond milk, milk, coconut water or juice. Blend until smooth and voila you have a healthy smoothie ready in less than a minute without much mess to clean up.

To ensure your smoothies are silky smooth, invest in a good quality blender like this Russell Hobbs Performance Blender (pictured) from Harris Scarfe. Purchase through Cashrewards and you’ll receive 4.90% Cashback


6. Quick breakfast options

Breakfast options that can be grabbed out of the fridge and eaten on the run are perfect for those with a busy life. Things like frittata or bacon and egg bites made in muffin tins, overnight oats or chia puddings made in leak-proof jars are easy to make ahead of time, are healthy and will keep you feeling full through to lunchtime.


The jars pictured above are Kilner Round Clip Top Jars from House. Purchase them through Cashrewards and you’ll receive up to 5% Cashback


7. Portion your snacks


Prepping snacks is just as important as prepping breakfast, lunch and dinner. The temptation to overeat can be hard to resist when you have a whole bag of nuts or similar sitting in front of you. Combat this by portioning snacks in little jars or containers. Choose things like nuts, trail mix, dried fruit or hummus with carrot sticks.

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8. Buy fresh produce


The ‘prepping’ part of meal prepping may sound daunting but it doesn’t have to be. It could be as simple as making a large bowl of fruit salad with delicious sliced apple, strawberries and watermelon, then portion it out into smaller containers for the week ahead, saving some for yourself at home of course!

Fresh produce not only tastes better and is healthier, but it will last longer.

You can also save money on a huge array of fresh food options with businesses such as HelloFresh, Harris Farm, Marley Spoon and GoodnessMe Box who are all available through Cashrewards enabling you to get Cashback at these stores.

Don’t forget, you can also save 5% all year round on fresh food (as well as all your other supermarket needs,  petrol, liquor and more) at Woolworths when you purchase WISH Gift Cards through Cashrewards. Purchase the cards for yourself with a 5% saving and you’ll be buying everything at a discount every single time!

What are you waiting for? Get meal prepping!!


Disclaimer: Deals, products, displayed prices, cashback rates and available retailers through Cashrewards mentioned above may change at any time without notice. This article has not been specifically sponsored in any way, by any retailer, although Cashrewards has ongoing partnerships with the stores mentioned above in order to provide you cashback at these stores.

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