Sarah Trass

How to make your meal prep easy.

The first thing to slip off the bandwagon when I’m tired or feeling busy, is eating well. I fall into last minute planning and wind up eating out most nights, or reaching for convenient (and often Junk *eeek*) food. Which to be honest has been happening a lot in our household lately.


You can probably relate…


So, to help get us back on track I’ve put together a list of my top 3 habits and tips that make eating healthy during the week simple as a pimple. Even when you’re feeling pressed for time and energy.


Because we both know that when you’re eating better, you feel better.


Grab a cuppa, or your favourite beverage, and let’s dive in!



Tip #1 – Clean em and Chop em up!


The first thing I do when I come back from the super market is chuck all my veggies and fruit in the sink, cover them with water and add a splash of apple cider vinegar. Then I leave them in here whilst I unpack the rest of the shopping (between 5-15mins is great!)


This helps to wash away any residue germs or bacteria that may be present on the surface, leaving them fresher, cleaner, and ready to eat; versus having to take the time to wash each one individually as you need it.


Once you’ve taken them out and dried them, chop them up and put aside the portions you need for weekday dinners, lunches, snacks, and breaky. Make sure they’re stored in an airtight container in the fridge to maintain their freshness.



Tip #2   Bulk cook your essentials


If you’re like me you will have staple items that you love adding to your meals such as quinoa, beans, millet, roast veggies, or boiled eggs.  Again, reduce the time needed to put your meals together each day by carving out 1 hour in the week where you can cook all of them in bulk, and store them until you’re ready to add them to your meals. Once cooked and cooled, simple store in airtight containers in the fridge.

They will stay fresh for up to 5 days.



Tip # 3 Utilise your freezer


Everyone loves left overs, so why not make a few to keep up your sleeve for those extra difficult days?


The easiest way to start with this, is to cook more than you normally do for dinner (e.g. if you normally cook for 4, bump it up to 6). Before you serve make sure you put aside the portion of left overs in individual containers (that way you don’t accidentally eat them!) then once cooled place them in the freezer.


Another easy way to stock the freezer is to put aside 1hr on the weekends for cooking soups, stews, and other big hearty meals that you can leave in the slow cooker or oven whilst pottering around the house. These are meals that are easy to cook in large batches, and serve well for both dinners or lunches.

Home-made food, stored in airtight containers, will last for 3-6 months in the freezer.




So there you have it, my top 3 tips to staying on the bandwagon with eating healthy, nourishing meals…even during your most hectic weeks! These small investments of time and energy upfront will save you hours in the long run – ensuring that you can show up and be the wonderful human that you deserve to be.


Let’s do this together!

With love,


Sarah x

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Sarah x