Meal prep isn’t just about cooking ahead; it’s about creating a system that works for your lifestyle. The goal is to make your week easier, healthier, and more enjoyable, not to lock you into a rigid routine that feels like a chore. Here, Frances Smith, Lead Nutritionist at Third Space, shares a few of her top tips on levelling up your meal prep.

Choose Your Approach

Before you start, decide on your game plan. The best technique for you will depend on:

  • Your lifestyle – Are you often on the go? Do you have busy mornings?
    Your preferences – Do you like variety, or are you happy eating the same thing for a few days?
    How you work best – Do you prefer structure or flexibility?

  • If you hate eating the same thing every day, the components technique is likely your best bet. This means prepping a variety of proteins, carbs, and vegetables that you can mix and match during the week. On the other hand, if you don’t mind repetition, batch cooking full meals might save you more time. If you’re unsure, start with the method that feels easiest, you can adjust later. The point is to set yourself up for success, not perfection.

Anticipate Barriers Before They Happen

Thinking ahead is a game changer. If you know you’ll get bored eating the same meal five days in a row, don’t make it! Instead, plan for variety. This isn’t just smart, it’s bullet proofing your plan. The more you can work around potential obstacles, the more likely you are to stick with it.

Start With Planning

If you’ve never prepped before, don’t overwhelm yourself, you could:

• Prep for only 3 days at a time.
• Cook an extra dinner portion to use for lunch the next day.
• Focus on prepping just one meal type, like breakfasts or snacks.

Pro Tips for Successful Meal prep

• Keep it simple. Recipes don’t have to be complicated.
• Store dressings and sauces separately to avoid sogginess.
• Add or prepare some ingredients fresh (like tomatoes) for better texture.
• Use shortcuts. Pre chopped veggies, pre marinated meats, or even partially prepared items can save time. One of my favourites is marinated salmon that I can pop in the oven with some vegetables

Reduce Decision Fatigue

One of the biggest benefits of meal prep is eliminating the daily “What should I eat?” question.

Even having a broad plan helps. For example:

• Decide on tomorrow’s breakfast before you go to bed.
• Prep it in advance if mornings are rushed (chia pudding, overnight oats, etc.).

You can also use a meal prep service for added convenience if you need.

When Time is Tight

Not having enough time is one of the most common reasons people skip meal prep. If weekends are busy, try:

• Prepping for fewer days.
• Prepping on a weekday instead (like Monday evening).
• Doubling dinner portions so you have lunch for the next day.

Remember: Meal prep should make your life easier, not harder. Start small, adjust as you go, and keep your system flexible so it works for you.