“I don’t have time to cook” is one of the most common obstacles clients mention. Meal prep does not have to mean spending all Sunday in the kitchen. Even one hour of preparation can make healthy choices the easy choices for several days.
Start with components, not full meals
Instead of cooking five identical lunches, prepare a few building blocks that can be combined in different ways:
- A protein: baked chicken, boiled eggs, cooked lentils or chickpeas, tofu.
- A grain or starch: rice, quinoa, whole-wheat pasta, roasted potatoes.
- Vegetables: a tray of roasted vegetables and a box of washed salad.
- A sauce: yoghurt-herb dressing, tomato sauce or a simple vinaigrette.
Combined with the plate method, these components make a balanced meal in minutes.
A one-hour routine
- Turn on the oven and put vegetables and a protein in to roast.
- Cook a pot of grains on the stove at the same time.
- Wash and chop salad vegetables and fruit for snacks.
- Mix one sauce or dressing.
- Let everything cool, then portion into containers.
Food safety basics
Cool cooked food quickly and refrigerate it within about two hours. Most cooked dishes keep safely in the fridge for three to four days; freeze portions you will eat later in the week. Reheat until piping hot throughout.
Helping clients stick with it
- Start with prepping just one meal a day, usually lunch.
- Choose a fixed time each week and treat it as an appointment.
- Rotate a few favourite recipes instead of constantly trying new ones.
- Keep a “backup meal” in the freezer for busy days.
Coaching tip: ask clients which meal causes the most stress during the week. Start meal prep there — it gives the quickest win.