I’m a nutritionist and this is how I meal prep for the week ahead

Step 1: Check your cupboards

Before you start planning, look at what you’ve already got in the fridge or cupboards that either needs using up, or can form the basis of your meals. Search for recipes by ingredients, e.g. ‘orzo’ and ‘broccoli’ or ‘chicken thighs’ and ‘tomatoes’. Look through the recipes and pick out the ingredients you already have or simple swaps you could make (e.g. between dried herbs) in order to reduce food waste and the amount you spend at the shops.

Step 2: Review the week ahead

Every Saturday morning, I sit down and look at the coming week: who needs packed lunches and how often, are we out for dinner at all, are there any late work days or social plans? This helps me see how many meals I need to prepare in advance and where I might cook fresh. I plan the week around the tricky days – for example I take the kids swimming on Tuesday and it’s a big rush from getting back and everyone is starving so I have something prepped from either the day before or out the freezer that can be on the table in minutes.

From that, I plan around 4-6 core meals that can be mixed and matched across the week (based on how many we need). It’s important to consider your schedule, cooking skills and time availability. Planning elaborate meals on the busiest nights sets you up for stress, and a lot of washing up! Instead include quick meals like wraps or stir fries for those days.

For example, my week might look like this:

One pot lentil curry: freezes well and makes great leftovers
Tray baked salmon and roasted veg: quick, minimal washing up
Bolognese/veggie Bolognese: can be used as pasta sauce, chilli, lasagne and is easy to freeze. If you have a little more time, this slow cooker version is delicious.
Roast chicken: works well hot or cold for lunches and dinners
Egg muffins: easy breakfast, kids packed lunch or snack
Soup: easy lunch, quick supper

As well as these recipes I’ll batch cook some rice, pasta or couscous, some roasted veggies and have protein sources like eggs, beans and nuts on hand, making it easy to assemble balanced meals super quickly.

Step 3: Write the shopping list

My list is built from those core meals, plus staples like fruit, cheese, Greek yoghurt, nuts and spices. I keep a list on my phone (or trolley open in a shopping app) so I can add things I run out of over the course of the week. More tips for the big shop below!

Step 4: Block time to prep

Sunday afternoons/evenings are typically my prep time. Here’s what I’ll do in about 2 hours:

Roast a tray of mixed vegetables (peppers, courgettes, carrots) or make a salad/slaw
Roast the chicken
Cook a batch of quinoa/rice/pasta
Make the lentil curry or soup
Hard boil a few eggs
Make the egg muffins

This isn’t full meal prep for the entire week, it’s setting up building blocks and means the meals come together in minutes.

Things that I find make a difference – my tips for success!

Keep it quick and easy

A core meal should be something I can make quickly, without spending hours in the kitchen – these are minimal fuss dishes that generally take less than 30 minutes (or hardly any prep if they are a roast chicken or slow cooker meal). They make weeknight dinners manageable and stress-free, especially when my energy levels are low.

Go for freezer-friendly

When my second child was born we bought an extra freezer for the garage. It has been so helpful for storing batches of meals I have made when I have time. Soups, frozen veg, frozen fruit, pizzas, bread – it’s all in there.

Use just one pan

Dishes that require minimal clean-up are always a winner. But aside from reducing the number of dishes to wash, one-pan meals simplify the cooking process. I particularly love all-in-one dishes that incorporate vegetables so I don’t need to think about sides. This not only saves time but also makes the cooking process less daunting.

Choose something nourishing

I look for balance and recipes that are nutritious, providing a mix of protein, plenty of vegetables and healthy fats, but also recipes that are warming and comforting, creating that cosy feeling that makes dinnertime delicious!

Aim for family-friendly

This one might seem obvious, but core meals need to include familiar, family friendly flavours and ingredients. Knowing the meal will be popular with the whole family is a key part of removing stress at dinner time!

Cook once, eat twice

There is nothing better than being able to repurpose leftovers, knowing I’ve got another dinner or lunch sorted. Many of my core meals lend themselves to being cooked once and eaten twice. Even if it’s just an extra chicken breast or bowl of cooked rice, it saves time, especially if you have to make packed lunches too.

Have emergency meals to hand

Ours are probably baked beans and tuna sweetcorn. I’ll always have tins of tuna, sweetcorn and baked beans on hand. In 10 minutes, I can make a meal for me or the kids.

Adapt if needed!

Don’t stress if the meal plan doesn’t go to schedule. Things often come up at the last minute. In this case, freeze what you were going to make and fall back on an emergency meal or a quick fix like noodles or pasta. Picky plates are popular for a reason – tasty bits and bobs, no leftovers and minimal prep!

The ‘big’ shop

These are my practical tips to help you shop faster, save money and reduce food waste.

Take your meal plan and shopping list with you. Once you have looked through your cupboards and written a list, try grouping the items into sections so you don’t get sidetracked in the supermarket and come back with items you already have.
If you’re buying dry goods like rice, oats, etc. look for the biggest packets – they will last longer and cost less per portion.
Don’t forget your emergency meals (see above).
I also often choose some prepared or ‘cheat’ shortcuts. For example, chopped and frozen onions, garlic and ginger; microwaveable rice pouches; tinned or frozen fruit which is far cheaper and lasts longer than fresh, for example raspberries and mango.

Child-friendly meals that are easily pre-prepped

Young children are reliant on you to choose and make the meals – and it can get tiring! Even as they get older, it’s important to guide them towards nutritious meals and including them in the food prep and cooking can instil great habits.

These are a few of my favourite child-friendly meals to make and there are plenty of freezer friendly meals that can be a lifesaver too.

Egg muffins
DIY wraps (could use the left-over roast chicken on these ones)
Tomato/veg sauce – for pasta, pizza or rice
Chicken meatballs
Mild curry
Mini skewers
Jacket potatoes
Pasta salads
Fish cakes
Chicken goujons

Handy equipment

I like to keep things simple and avoid gadgets that clog up my counter or cupboards. However, there are a couple of items though that have really proved their worth – making food prep and mealtimes easier.

A large, cast iron pan which can go from stovetop to oven
Decent set of knives and a knife sharpener
Food processor – one that shreds, slices, chops, blitzes and can even knead dough is money well spent I think. It saves so much time, and if you love prepping in bulk it’s a dream.
Slow cooker – I’m a big fan and use it a lot in the winter. It’s so easy to chop ingredients, chuck them in and the meal is ready after work. Ours is quite old now and next time I’ll look for one where the removable bowl can also be used on the hob.
Stick blender – nothing fancy (ours is left over from weaning and pureeing food for babies), but it’s compact and helpful to have when making soups and sauces.

There have been a fair few fails too – like the time I batch cooked 25 meals and then the freezer got unplugged and the whole lot went in the bin or when I forgot to label the spicy curry and served it up to a load of kids only for them all to refuse to eat it! All in all though, there are so many resources and recipes available to help you meal plan, save time, money, reduce food waste and stay sane!