Meal Prep 101 with Luana Marchi

Let's talk about meal prep. Often a couple of words that sound like hard work. But what if we told you it could could save you time and money and get you kicking goals all winter long? After all, it is a fundamental base for sustainable living. Wouldn't you agree?

We spoke with meal prep queen and nutritional therapist Luana Marchi to bring you a no fuss approach when it comes to preparing your nutritious meals for the week ahead.

Let's break it down...

Meal planning eliminates the need to rely on that last minute unhealthy option. So;

  • Make that shopping list
  • Go shopping
  • Set up a time to plan and prepare your meals
  • Make it simple!
  • Forget about complicated recipes
  • Stick to ideas that don't require too many ingredients or cooking techniques (ain't no body got time for that).

What if instead of prepping complete meals, you just prep meal components? Sound like a plan?

  • Stock your fridge with already cooked/prepared sources of good carbs, protein, healthy fats and veggies. This allows you to mix them in different ways depending on your palette that day. Who wants to eat the same thing everyday? Boring!
  • Divide your portions ahead of time. Having meals and snacks sorted in the right portions will make your morning routine a breeze and also prevents you from eating more than you need.
  • Multi-task to save time and clean up as you go.
  • Account for all the snacks. It's important to have snacks on hand to avoid reaching for the not so healthy foods. You want to nourish your body right?

What are some healthy snack ideas? We're glad you asked.

  • Fresh seasonal fruit.
  • A handful of nuts.
  • Yogurt.
  • Homemade protein balls.
  • Chia pudding.

To go about your food prep without compromising variety and getting bored from food is by rotating your meals. It goes something like this;

  • 3 sources of protein - plant based or animal protein.
  • 4 different types of veggies. eg, Broccoli, asparagus, zucchini, eggplant, green beans, edamame beans, radish or cauliflower.
  • 2-3 carbohydrate sources - whole grains or starches for example.
  • Compliment your meal by adding some good fats like avocado, nuts, seeds, olive oil, flaxseed oil, coconut oil or tahini.

"Good fats are absolutely vital for optimum health. They create hormones, are antioxidant rich and help to reduce inflammation. They protect our organs, enhance our skin health and help to burn stubborn body fat," says Luana.

And don't forget about spicing up your meals with all your favourite herbs. Not only are they loaded with antioxidants and vitamins, they'll give your meals that next level flavor hit.

Click here and follow Luana Marchi on Instagram for all your meal prep tips.