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Food Prep Part Three: Let’s do it!

Burrito bowl

Yay, weee, woohoo! Aren’t you excited??!! Today we are finally going to do some food prepping. Well, I am and you’re going to look and read. How exciting! Part Three is going to show you lovely people exactly what goes on in food prepping and how I do it. Let’s prep!


It’s time to decide what’s on the menu this week. 20 meals (lunch and dinner for 2) will be comprised of:

  • Indian marinated chicken breast
    Butter chicken & natural yoghurt marinated and grilled chicken breast
    – served with spiced lentils and steamed mixed vegetables (steam on the day, prior to eating)
    serves 4
  • Chicken burrito bowl
    Mexican spiced grilled chicken breast
    – served with brown rice, salsa, guacamole, corn on the cob, pico de gallo and low-fat grated cheese
    serves 4
  • Mexican inspired taco salad
    Mexican spiced low-fat ground beef
    – served with corn chips, salsa, guacamole, corn on the cob, mixed salad, pico de gallo and low-fat grated cheese
    serves 5
  • Tuna salad
    Canned tuna in brine (or springwater or tomato & onion)
    – served with avocado, cucumber, tomato, mixed salad leaves and low-fat grated cheese
    serves 4
  • Leftover spaghetti bolognese
    Leftover bolognese sauce
    – served with spaghetti with a side salad
    serves 3

TOTAL: serves 20 (5 lunches and 5 dinners each)

For breakfast:

  • Egg bites
    Mixture of eggs, chicken, onion, tomato and seasonings
    serves 6 (makes 12)
  • Wholegrain english muffin
    Toasted english muffin with a cheesy ham omelette or low-fat cream cheese and vegemite
  • Low-fat greek yoghurt (0-2% Chobani)
    – served with berry jam and/or oats
  • Cruskits with cream cheese and vegemite
    I understand this is going to be a purely Australian thing, haha

TOTAL: serves 10 (5 breakfasts each)



I need to prioritise cooking, things that take the longest will be started first.

  1. Bake egg bites
  2. Pan fry Mexican spiced ground beef
  3. Grill Mexican spiced chicken breast
  4. Grill Indian marinaded chicken breast
  5. Boil corn
  6. Prepare guacamole
  7. Prepare pico de gallo
  8. Put salsa into little sauce containers
  9. Portion off salads
  10. Slice and portion salad ingredients (tomato, cucumber, etc)
  11. When everything has cooled, assemble into containers except for steam vegetables, they stay in the freezer and are heated with the meal
  12. Freeze egg bites
  13. Prepare and portion snacks
  14. FINISH

NOTES: I didn’t fully prepare the bolognese because I don’t want to defrost it until the day it’s being eaten.

chicken prep


Check that you have 20 containers, each ready to go. Double check meals are to your liking, breakfast options are ready and snacks and portioned off. Triple check that kitchen looks like a cyclone hit it.

Nows your chance to think about how it went. Did you use all the ingredients, what went wrong, what went really well, what would you change next time? Keep asking these questions through the week and then try to improve for next week!


  • Ask for help if you need it. If it feels overwhelming then ask someone. They can help prepare chicken or keep an eye on something so you can sit for a minute.
  • Choose easy options such as steam bag vegetables, tuna cans, microwave rice.
  • Keep your sides simple with salad, mixed veg, lentils, etc.
  • If you don’t want to prep for the whole week, keep an easy dinner option like flatbread pizza. It can be fun, really tasty and very quick and simple.
  • Snacks like a piece of uncut fruit make a really easy option, use in season fruit like apples, nectarines, oranges. Aim for as little preparation as possible.
  • At the end of the day be proud of yourself. You did a big thing and in doing so, made your whole week so much easier.

Now that you have read all 3 parts, you are well equipped to successfully prep for the week. Don’t forget to comment if you have any questions or concerns. Good luck!


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