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One of the first comments / excuses I hear from people when it comes to getting organised about their nutrition is that they don’t have time. Most of us are time poor at some stage, so whilst I totally understand the busy-ness that is life, I still truly believe that allocating a small amount of time to meal prep really does help reduce time involved in thinking too much about what you need to do for your diet once the week is underway.

With meal prep, we are actually creating more time in our days because we are ORGANISED. That’s a win wouldn’t you say?

Some weeks there will be time to do a lot of items for meal prep other weeks it may just be a few things. Don’t put too much pressure on yourself, do what you can, but try to prep a few items each week so you reduce the amount of time taken during the week thinking through meals if you need to focus your attention elsewhere.

To keep it simple and to have a few snacks on hand aim for:

To step things up a notch and with a bit more time on your Sunday to do this:

  • frittata – the one featured in the pic is one of my favourites because it’s ridiculously satisfying. We use roasted slices of sweet potato and zucchini and layer it with kale, spanish onion, lentils, herbs, sometimes some feta or pesto and then pour eggs through it and bake – such a winner!
  • stew, curry, dhal or congee for some gut loving, warming meals to have on hand for those nights after a long day when you need a cuddle to your tummy but can’t be bothered to make it then and there. Because we all know what that feels like! Try the Sweet Potato and Kale Dhal – it’s SO delicious. Featured in the pic is a brown rice congee, playing with this recipe at the moment, so you’ll see very soon!
  • roast vegetables to throw into salads, on the side or even if leftover to go in a tart with some ricotta mid week as a nice little change
  • cooked grains / pseduograins such as quinoa and buckwheat – we add turmeric into quinoa to spice things up, and often cook buckwheat in broth
  • loaf of your favourite bread homebaked preferably, but maybe some weeks if it makes things simpler for you to head to the bakery for a loaf of sourdough then go with that! For the weeks you feel like making your own why not give one of ours a try – the Sweet Potato Buckwheat Bread is yummoooooo. 
  • raw chocolate or treat or some cookies if you know that you might otherwise turn to a treat less than nourishing, find the swap to make it different. This week I had some ingredients on hand such as quinoa flakes and organic corn flakes so I popped them into a cookie for my little one with spelt flour, butter, coconut sugar, bicarb, coconut, and an egg and they worked out really well! Wish I had recorded the recipe but this meal prep for me wasn’t meant to be about ‘work’ it was things to make life easier for us all. If you are keen for a new yummy raw treat then I would HIGHLY RECOMMEND the Caramel Peanut Butter Bars
  • Pesto, dip or a spiced dressing to whisk across some meals. You’d be amazing how great plain ole steamed vegetables taste with a dollop of home made pesto or beetroot dip! Try the yummy Sunflower Seed Pesto and Beetroot Dip 

They’re my winning meal prep ideas – now tell me yours!


Jacqueline Alwill

Jacqueline Alwill is a qualified, practicing nutritionist, personal trainer, whole foods cook and most importantly mother to Jet. She is committed to improving the health, wellbeing and happiness of all individuals.

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