The Ultimate Guide to Meal Prep

By Krista Harris | 26 January 2023
3 Minute Read

“Fail to prepare and prepare to fail” – preparation is something which comes into play during every goal imaginable, but especially when keeping your nutrition in check.

Many people may be surprised to hear that hitting your goals will be mostly down to acing the right nutrition and not all about what you’re doing in the gym. Meal prep is a great way to ensure you stick to a healthy diet and don’t just reach for quick, easy (and not so healthy) options because your healthy meal is right there.

Meal prepping is also a great way to save time, eat healthier, and stick to your dietary goals. Here are some tips for getting started with meal prepping:

  1. Plan your meals in advance. Before you go grocery shopping, plan out what you’re going to eat for the week. This will help you avoid impulse buying and make sure you have all the ingredients you need.

  2. Make a shopping list. Once you know what you’re going to eat, make a list of all the ingredients you’ll need. This will save you time at the shop and make sure you don’t forget anything.

  3. Plan your meals around your protein source. Then add plenty of vegetables and some carbohydrates – don’t forget to season with herbs and spices!

  4. Cook in bulk. When you’re cooking, make extra portions so you can have leftovers for later in the week. This will save you time and make sure you always have something healthy to eat.

  5. Store your food properly. Use airtight containers to store your food in the refrigerator or freezer. This will keep your food fresh and make sure it lasts as long as possible.

  6. Mix and match. Don’t be afraid to get creative with your meals. Mix and match different ingredients to keep your meals interesting and prevent boredom.

Who said meal prep was boring? Here are a few examples of delicious but healthy meal prep:



  • Tabbouleh Salad (Fuel Coffeehouse + Kitchen sells these ready to go!)
  • Stir Fry with your choice of protein (meat, fish or alternative such as tofu)
  • Salad Bowl with hummus and your choice of protein


Thai Red Curry

Low Carb Teriyaki Beef Fake-Away


For the sauce:

  • 75ml soy sauce
  • 120ml water
  • 1.5 tbsp. cornstarch
  • 4-5 tbsp. Maple Syrup
  • Optional: 1 clove garlic (chopped) and ½ thumb ginger (grated)

For the rest:

  • 1 tsp. Coconut Oil
  • 3 rump steaks (cut into slices)
  • 4 courgettes (spiralised)
  • 2 yellow peppers (chopped)
  • 75g edamame beans
  • Sprinkle sesame seeds

1. Whisk soy, water and cornstarch/guar gum in a saucepan and heat gently for 5-6 minutes until the sauce has thickened. Add the garlic and ginger at this point if you’re using it. Once thickened, whisk in the maple syrup and remove from the heat. Set aside.

2. Heat a large wok (or pan) on high for 1-2 minutes. When it’s really hot, add the coconut oil and steak slices and sauté for 1-2 minutes, flipping occasionally.

3. Add the spiralised courgette and chopped pepper and stir-fry for a further 2-3 minutes.

4. Finally, stir through the teriyaki sauce and edamame beans then transfer to Tupperware boxes and allow to cool. Sprinkle a few sesame seeds over each and refrigerate. Easy!

Happy meal prepping! Remember, you can always pop into Fuel Coffeehouse + Kitchen for healthy meals on the go, pre-order is available via check the social media for specials!


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