Meal prep will not only remove stress from your weekly grind, but it’s also easy on the purse and great while following a weight loss plan.
You can avoid the takeaway urges and packaged food cravings by preparing a heap of nutritious lunches, dinners and snacks ahead of time.
Rachel Tizza has lost 7kg following the 28 Day Weight Loss Challenge, and she SWEARS by meal prep for aiding her in her weight loss. She recently made 50 meals and snacks for $61.54. Here’s what she made…
Mum makes 50 meals and snacks for $52.54
“I meal prep on Sundays and a little on Monday if I don’t finish on Sunday,” says Rachel.
“I often think of what I want to cook a few days before hand so that I can ensure I utilise pantry ingredients efficiently as well as ensuring a balanced variety of food.”
What Rachel made:
Chocolate and Almond Slice x 8
A healthy slice recipe that is great to make in advance so you have delicious snacks on hand during the week. This slice is 159 calories per slice.
Cost: $6.78 or 85 cents per serve.
Peanut Butter Chicken x 5
Curry meets satay in this peanut butter chicken curry packed full of spices. This curry is 409 calories per serve.
Cost: $15.23 or $3.05 per serve.
Pumpkin and Apple Loaf x 6
Many pre-made sweet loaves can be loaded with hidden sugar. If you make your own, using fruits and vegetables for sweetness, you will reduce your sugar intake and know exactly what’s going into your meals. This load if 214 calories per serve.
Cost: $3.67 or 61 cent per serve.
Quinoa Cookies x 16
A delicious cookie recipe that is ideal to treat the whole family with for a dessert or a sweet snack during the day. These cookies is 178 calories per serve.
Cost: $8.86 or 55 cents per serve.
Zucchini Breakfast Muffins x 10
These savoury muffins are full of flavour and are packed with veggies, which is great for reluctant veg eaters. These muffins are 282 calories per serve.
Cost: $10.36 or $1.04 per serve.
Creamy Roast Potato Salad x 5
A creamy roast potato salad with a lemon zing. Cooled potato contains resistant starch that helps the body to eliminate bloating. Resistant starch is not stored by the body – it’s used as a form of fibre and helps to boost energy. This salad is 210 calories per serve.
Cost: $16.64 or $3.33 per serve.
You can find all of these recipes on the 28 Day Weight Loss Challenge recipe hub.
“Some meals require a lot of prep so I try not to overload my week with too many prep intensive meals. Breakfasts and lunch: I only make one and have that for the week,” says Rachel.
“Dinners: I make 2 and alternate for the week. Snacks: I make two sweet and one savoury. Sometimes I make breakfast items into smaller portions and have these as savoury snacks. It also means I can have the snacks in greater sizes as a breakfast if I want to mix things up a little.”
Thanks Rachel, great tips and meal prep.
Want to access thousands of healthy recipes and snacks?
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Our 28 Day Weight Loss Challenge is a family-friendly, breastfeeding-safe program designed FOR MUMS to help them tackle their health and lose the baby weight.
Every week you are given a different meal plan to follow and each month we add 300+ NEW recipes to our Challenge Recipe Hub. That way, you’ll never get bored and stay on weight loss track while digging into healthy, yummy recipes.
Learn more about our 28 Day Weight Loss Challenge HERE.