Easy Meal Prep Tips to Keep Your Diet on Track

By Ange Drake

Life’s always buzzing, and finding healthy food on the go can be a real hustle. But hey, with a bit of planning, you can skip the sad vending machine snacks or the fast-food lane. It’s all about keeping your fridge and pantry stocked up, so let’s break down some simple tips to help you stay on track with minimal effort.

Carve Out Time for Meal Prep Set a weekly meal prep time that’s just for you—like a super important meeting that can’t be missed. Find what fits your life best, whether it’s one big session or a few short ones throughout the week. Remember, saying “I don’t have time” won’t fly here—if it’s important, you’ll make the time! This way, you’ll always have tasty and healthy meals and snacks ready to roll.
Plan Your Meals Before you even think about meal prep or hitting the store, plan your menu. This helps you manage your calories and balance your macros—proteins, carbs, and fats. Focus on whole, unprocessed foods that pack a nutritional punch and align with your goals.
A Detailed Shopping List (And Keep an Eye on Snacks) Based on your meal plan, create a detailed shopping list to cover all the essentials. If you’re picking up snacks for the family, try to make healthier choices and stash them where they’re not staring you down all day.
Batch Cook Ingredients and Portion Them Out Save heaps of time by cooking big batches of lean proteins—think chicken, turkey, fish, or tofu. And don’t forget staples like rice, quinoa, or sweet potatoes. These can form the base of various meals throughout the week. Once cooked, portion them out into containers for super easy meals on the fly.
Prep Grab-and-Go Snacks Don’t let snacks be an afterthought. Whip up batches of healthy snacks like portioned nuts, protein bars, or sliced veggies with hummus. Getting your fruits and veggies ready ahead of time—washed, peeled, chopped—makes them a no-brainer to add to meals or grab as a quick snack. You’d be surprised how much those snack calories can add up and tip you over your goal!
Stay Organised Keep your fridge and pantry super tidy so you can quickly find and grab what you need. As you get into the groove of meal prepping, develop a system that works for you—cooking, packing, storing, and even labeling your meals by the day. This helps you stay on track without stressing about what to eat next.

Protein and Carbohydrate Recommendations

Daily Protein Needs: A rough guideline for protein intake is about 1- 1.5 grams per kilogram of body weight per day. Per Meal: Depending on your total daily protein goal and how many meals you eat daily, a typical meal might include 20-40 grams of protein.

Daily Carbohydrate Needs: Carbohydrate needs can vary widely. A moderate intake might be about 45-65% of your total daily calories. For someone consuming 2000 calories a day, that’s roughly 225 to 325 grams of carbs per day. Per Meal: Dividing total daily carbs by the number of meals (usually three main meals), you might aim for about 75-108 grams of carbs per meal. If you include snacks, the amount per meal might be slightly lower to accommodate overall daily needs.

With these tips, you’re all set to keep your eating habits sharp and your life a bit simpler. Let’s get prepping!

Our founder

Ange Drake is a personal trainer, women’s empowerment coach and fitness blogger in the northern suburbs of Melbourne. She is the director of one of the few womens’ only strength training gyms in Melbourne, 23W. Ange helps women to learn how to use strength based training, nutritional strategies and a positive mindset to transform their bodies, relationship with food and mind.

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Easy Meal Prep Tips to Keep Your Diet on Track