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Meal Prepping & Healthy Meal Swaps

February 02, 2024

Meal Prepping & Healthy Meal Swaps

Are you ready to take your health to the next level? We are here to share top tips for mastering your meal prep as well as simple food swaps to optimise your nutrition!

Meal Prep Tips

Meal prepping is a great time saver that will increase your likelihood of staying on track and making healthier food choices. Meal prepping may seem complicated, but it really is as easy as 1, 2, 3!

  1. PLAN: To begin with, set aside some time before the week begins to decide what meals you will be eating.

  2. SHOP: Create a grocery list based on the ingredients you need for the meals you’ve selected. Following a list will help you avoid over-purchasing things you don’t need and reduce your grocery costs. To save time, you can order your groceries online.

  3. COOK: Batch cook your meals and store leftovers for the week in the fridge or freezer. You can cut corners by buying pre-cooked rice, chopped frozen vegetables, fruit, and meat. This may seem a little tedious to begin with, but it will be much easier to stick to your plan and avoid being unprepared in case you are short on time throughout the week.

Remember, preparation is the KEY to success!

Smart Food Swaps to Optimise Your Health

  • Swap potato chips for air-popped popcorn - Did you know popcorn is actually a wholegrain? Yep, you read that right! A serve of air popped popcorn contributes to your daily wholegrain target. Plus, it is full of fiber to help keep you full, compared to potato chips that are low in fiber and high in saturated fats.
  • Swap iceberg lettuce for baby spinach - Whilst there is absolutely nothing unhealthy about iceberg lettuce, baby spinach packs more of a nutritional punch. The darker the leafy green, the more nutritious it is! Baby spinach is filled with vitamin K, vitamin A, calcium and iron. In comparison, lettuce is mostly made up of water. So be sure to include some more baby spinach in your diet!
  • Swap milk chocolate for dark chocolate - You should totally still eat milk chocolate if you're craving it, but if you want to get a little extra nutrition whilst satisfying your sweet tooth, dark chocolate is a great choice. Dark chocolate (70% or higher cocoa content) is actually an incredible source of micronutrients whilst being significantly lower in sugar compared to milk chocolate. Whilst it's still recommended to eat dark chocolate in moderation, it does contain magnesium, potassium, calcium, iron and fiber - what’s not to love!
  • Swap salt for herbs and spices - If you only rely on salt for adding flavour, you're missing out! Adding fresh or dried herbs and spices not only adds incredible flavour, but also provides exceptional nutritional benefits. Most of us eat a lot more salt than needed. Too much salt is linked with fluid retention and increased cardiovascular risk. Instead, herbs and spices are high in antioxidants and phytonutrients that can impact various aspects of health.
Fun Fact: Cinnamon has been shown to positively influence blood sugar levels, Sage has been shown to improve memory, and Turmeric can help reduce inflammation!
  • Add nuts and seeds for an extra crunch in your salads - Let's be honest, salads can often be quite boring - but they don’t have to be! Whilst it’s great to eat salads to help meet your vegetable intake, it’s also important to incorporate a source of protein and healthy fats to help you feel fuller for longer. Why not elevate your salad by adding in an extra crunch using; nuts (almonds, walnuts, brazil nuts, pinenuts, cashews, pistachios, ) peanuts or seeds (chia, sesame, pumpkin, sunflower). Doing so, you will be adding a healthy source of omega 3 and 6 fatty acids to your salads. These are important for brain function, ​​skin and hair growth, bone and heart health, and the reproductive system. 

We hope these tips and food hacks will help you nail your nutrition. Healthy eating is really more simple than it seems. With our practical tips, you’ll be well on your way to better health!


Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.  

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