Food Preparation is super important when it comes to maintaining a healthy lifestyle. It may seem like a chore at the start but rest assured, with a little practice and patience, it will soon become a   new normal and healthy habit, that you simply can not do with out.

We love that food preparation gives you back a sense of control. It gives you a feeling of calmness in knowing you are nourishing yourself and your family to the best of your ability. It doesn’t always have to be perfect – there are going to be times when all you do is get the bare minimum done, but keep in mind, that ‘something’ is so much better than nothing at all!

 Here are some of the benefits of Food Prepping –

  • Lose weight
  • You know what’s in your food and control your portions
  • Increased energy
  • You don’t skip meals
  • More time with the family
  • No last minute shop at the supermarket
  • Less Stress
  • Save money
  • Less food waste
  • No last minute take away food

These are our own personal “Food Preparation” tips we use in our everyday life that really work!

Plan – 7 main (Dinner) meals for the week. Double up on quantities, left-overs are always handy for lunch the next day!

Schedule – a day in the week, usually a Saturday or Sunday, depending on your schedule when you can get a food shop done and spend a few hours in the kitchen. Put some music on, a couple of candles and whilst you are ‘doing’ something, try and relax and enjoy it.

Set the time aside – Do a bulk cook up of meals you can freeze or keep in the fridge for later in the week. You will eventually create a stockpile.

See examples below- (main meals)

  • Bolognaise/Mexican meat sauce
  • Chicken, beef or lamb curry
  • Shepherds pie (make this with a sweet potato or cauliflower mash)
  • Soups with lots of vegetables
  • Homemade rissoles/ hamburgers
  • Cooked Chicken/Roast beef, lamb or pork

Make up individual servings and put them in takeaway containers. Basically just have to heat and serve.

Most of these sides can be chopped, prepped and store in the fridge.

Sides – (for mains and lunches)

  • Baked vegetables in coconut oil are easy and can be made in advance. Cauliflower, broccoli, capsicum, carrots, sweet potato, zucchini, capsicum. These can be added to casseroles or salads.
  • Zucchini noodles, sweet potato noodles
  • Toasted nuts and seeds for salad toppers
  • Cauliflower rice, pure and mash
  • Sweet potato, broccoli, cauliflower mashed together, just add a little butter
  • Quinoa
  • Buckwheat
  • Millett

Fresh Greens – (for salads and Smoothies)

  • Kale
  • Spinach
  • Celery
  • Cucumber

Frozen Fruit – (for smoothies)

  • Bananas
  • Berries
  • Pineapple
  • Mango

Snack Ideas – (always have these in the fridge during the week)

  • Soups
  • Bacon and zucchini frittata, any kind of frittata packed with vegetables
  • Boiled eggs
  • Smoothies (make 2 the night before, add protein to them to help you stay fuller and maintain blood sugars)
  • Paleo bread with natural nut spread
  • Small amount of raw nuts, cashews are fantastic mood boosters
  • Half an avocado with sauerkraut toped with sea salt (great when you have sugar craving)
  • Raw treats, always in the freezer and in moderation for when the need arises
  • Dark chocolate 70-80% or make your own raw cacao


Being consistent is the key to maintaining your flow.  After a few weeks you will notice the benefits in yourself and your whole family environment.