How to meal prep like a pro, whatever your health goal

Say goodbye to tasteless frozen meals

The secret to saving time, money and hitting your health goals? Two words: meal prep. Here, experts share what to *add to basket* for simple, tasty ways to fuel your body and level up your health.

Imagine 6 pm has been and gone, but you’ve only just logged off from a long day hustling over a hot keyboard. So, what’s for dinner? If you’d usually exhaustedly grab whatever is most convenient (but perhaps not healthiest), you’re not alone. Thirty-four per cent of Gen Zs, 36 per cent of Millennials and eight per cent of Boomers all say a lack of time is a major barrier to eating well – and that’s not the only thing our Body+Soul 2025 Health of the Nation survey unearthed. It also revealed that among those who do cook at home regularly (between five and seven days a week), 70 per cent describe their diet as “good”, “very good” or “excellent”. Meanwhile, only 10 per cent of those who cook two or fewer days a week can say the same. 

So it’s home cooking for the win, then, but where is everyone finding the time? The secret could already be sitting in your fridge-freezer: meal prep. 

‘Meal prep’ does what it says on the tin, and has nourished a dedicated social media following and slew of bestselling books for good reason. “Preparing meals in advance is hugely beneficial, particularly for busy professionals and families,” explains Jennifer May, a Sydney-based nutritionist. “But the positives go beyond time efficiency.” She reels off a shopping list of perks that include lower temptation to reach for unhealthy convenience food, less stress deciding what to eat and a cost-effective reduction in food waste. 

“Additionally, making breakfast, lunch, dinner and snacks from scratch gives you control over ingredients, portions and cooking methods,” she adds.

So whether you’re looking to boost energy levels or optimise overall health, here’s how to cook up a recipe for success and meal prep like a pro each week. 

Meal prep for overall health

It’s widely acknowledged by health experts that nutritious dishes should contain three key components: lean protein, vegetables and wholegrains – and when it comes to combining these forces for good, we’re looking for substance over style. “Focus on this, rather than on whether your prep looks Instagram-worthy,” suggests Melbourne-based dietitian, Dr Emily Meehan. Source protein – which should make up a quarter of your plate – from lean meat, chicken, fish, eggs, tofu or tempeh. Meanwhile, the veggies that you’re dishing up for dinner should take up half of your plate. “Carbohydrates, from brown rice, pasta, wholegrain bread or potatoes, should fill the final quarter,” she adds. This nutrition by numbers should put you on the right track. 

Meal prep for a happier gut

Gut health is vital for everything from increased immunity to healthier skin, so to get gut-friendly ingredients into your weekly meals May has the following advice: “Concentrate on adding in plenty of fibre-rich foods, including vegetables, legumes and wholegrains.” She also says that “fermented foods provide natural probiotics”, but if you’re not keen on kimchi, sauerkraut and kefir, try, olives or natural yoghurt, instead. “Don’t forget prebiotics, too – such as garlic, onions, leeks and asparagus – which support beneficial bacteria,” she adds, while noting that microbiome-friendly (and crowd-pleasing) basics like and roasted veggies can be pre-prepared in bulk to be mixed and matched throughout the week.

She also says that “fermented foods provide natural probiotics”, but if you’re not keen on kimchi, sauerkraut and kefir, try, olives or natural yoghurt, instead.

Meal prep for better mood

Elevate the daily grind by prepping dishes that will feed your ‘happy hormones’. “Complex carbohydrates – such as sweet potatoes, quinoa and oats – help raise levels of serotonin,” explains May of the feel-good neurotransmitter. “Cacao, cherries and turmeric, meanwhile, boost dopamine,” another neurotransmitter with a similarly uplifting effect. She also recommends loading up on brain-loving omega-3-rich foods, such as fatty fish, chia seeds and walnuts. Optional happiness-boosting extra: aesthetically pleasing Tupperware.

Meal prep for enhanced focus

If meal prep is for elevating your office lunch game (and saving money on eating out in the process), set yourself up for success with just a few clever superfoods. Think ingredients like eggs, fatty fish, nuts and seeds to aid cognitive function, as well as water-rich snacks like cucumber and watermelon to help hydrate your brain (75 per cent of which is H2O). Delicious dinner #inspo? “Cook three large sweet potatoes and a kilogram of chicken, which will be enough protein and carbs for a few days, ready to go,” suggests May. “At each mealtime, simply add a side salad or steamed greens.” An extra tip for the road? Appropriately sized portions will avoid post-meal concentration dips.

Meal prep for sustained energy

To keep you going from your morning gym sesh to after-work socials, the key is to prep meals that ensure you eat enough and get the right balance of carbohydrates, proteins and fats onto your plate. “When you don’t fuel your body properly, it can cause blood sugar levels to drop – leading to fatigue and unhealthy cravings,” warns Stephanie Malouf, a nutritionist based in Sydney. For an energising breakfast she recommends prepping overnight oats (using rolled oats, chia seeds and toppings like berries, nuts or seeds) and stocking up on homemade energy balls. “Blend fibre-rich oats with flaxseeds, dates and nuts,” she suggests. Don’t fancy getting your Martha Stewart bake on? Sliced cucumbers, capsicum and celery with hummus also make for a delicious, quick (and cook-free) pick-me-up.

Complex carbohydrates – such as sweet potatoes, quinoa and oats – help raise levels of serotonin,” explains May of the feel-good neurotransmitter.

Meal prep for weight management

If reducing body fat for health reasons is on your to-do list, then Malouf suggests focusing on protein – which is plentiful in chicken, tuna, eggs and lentils. “It’s a crucial macronutrient for weight loss, but most people don’t get enough,” she explains. Don’t just take our word for it. One study found that those who increased levels to 30 per cent of their diet consumed nearly 450 fewer calories a day without any other intervention. “Try doubling the portion of protein you cook for dinner, so you’ve got a ready-to-go serving for a packed lunch the next day – since it’s not as easy to source on the move.” Pushed for time? The humble BBQ chicken is a fast, easy solution as a protein base for multiple meals.

Meal prep for muscle gains

“For muscle growth, ensure you get enough protein,” says Dr Meehan, who specialises in sports nutrition. She recommends a carb-based snack 30 to 60 minutes prior to a workout to maximise performance – like a muesli bar or banana – and a protein-based snack to support recovery within the hour of finishing, like a high-protein yoghurt or shake. Doing a sweaty HIIT session or half marathon? “For cardiovascular fitness, eating enough carbohydrates will give you the energy to push through,” she adds. “Try consuming a banana, muesli bar, handful of dried fruit or slice of toast with peanut butter up to 30 minutes beforehand.” Deliciously simple.

If reducing body fat for health reasons is on your to-do list, then Malouf suggests focusing on protein – which is plentiful in chicken, tuna, eggs and lentils.

Three easy ways to ace weekly meal prep

Get equipped

“Invest in glass storage for your prepped meals,” suggests Malouf. You can buy good-quality containers in all shapes and sizes. Check out Big W, IKEA or Seed & Sprout for plastic-free products that are sold separately or in handy sets. 

Get creative 

One of the secrets to healthy eating? Having a ready supply of ideas so you don’t get bored eating the same stuff every week. “Burrito and poke bowls are great, easy options,” advises May. Find delicious meal inspo here or check out Woolworths for Healthier Eating recipes. 

Get practical 

“Don’t be afraid to use microwave rice options, salad kits and frozen veggies, as well as tinned veg, legumes and fish to make things easier,” shares May. Supermarkets like Woolworths offer time-saving solutions such as pre-cut vegetables and ready-made salads.

Originally published as How to meal prep like a pro, whatever your health goal