There is a saying that says that abs are made in the kitchen & and not in the gym. I agree with this 100%!

I know that you will look better, feel better, lose body fat and save some money just by following these following basic tips.

  1. Planning your meals


At the start of each week, I plan out what meals I will be eating for the week ahead.

I go through phases of what I really do and don’t like, but at the moment my favourite meals are:

  • Slow cooked meats (Pork/Chicken/Bolognaise)
  • Chicken Salads
  • Stir fry’s
  • Roasted / Chargrilled veggies

Once I have this plan I generate a shopping list for exactly what I need to buy.

I guarantee that you if you plan ahead, you will be organized, you will save money & your food waste will become minimal.

  1. Shopping for the ingredients


Trust me when I say ‘Eat before you shop & make sure you have a list!’

Whether you are heading to your local farmers markets, the butcher, the fruit & veg shop or supermarket my number one tip is here is not to go shopping hungry.

I guarantee that if you do, you will find yourself buying things you don’t need & hadn’t planned for. This will cause you to make poor spur of the moment choices and it will end up costing you more money. (That chocolate bar that you see on special at the register is not going to fill you up).

 A simple way to navigate the supermarket is to only shop on the periphery. The majority of foods in the aisles are processed and not beneficial.

Stick to your shopping list!!!

  1. Prepare your food


This is where the magic happens!

Start preparing your food before you put it away in the cupboards or fridge.

I am very robotic & systemized when it comes to putting away my groceries. (I would even go to the lengths of saying that I am a little OCD). 

I recommend cutting up your vegetables and storing them in Tupperware containers for later use. I like to have my vegetables and salads made fresh on the day, so if the majority of them are already cut up it makes it a whole lot easier & saves me so much time.

With your protein sources I like to cook 2-3 days in advance. The BBQ and a slow cooker are my favourite ways to cook my meats at the moment. (If you don’t have a slow cooker I highly recommend you get one. This has been a lifesaver for me).

I don’t like to cook in many (if any) sauces, but find that the best way to flavour meats is with:

  • Salt & Pepper
  • Garlic
  • Ginger
  • Garlic
  • Herbs & Spices

Fats are easy as they are pretty much ready to go. Always have the following on hand:

  • Nuts & Seeds
  • Avocado
  • Coconut Oil
  • Nut Butters (home made or the natural peanut butter from Flannery’s is my personal fav :))
  • Eggs – Fresh / Boiled (The fat is in the yolk & the protein is in the whites)

Once you have all of these ingredients ready, it is time to put them together in a tasty little meal. 

  1. Store your food in serving sizes


Once you have finished cooking enough food to feed you for a few days, portion out your meals in ready to go containers & place into the fridge.

I also try to freeze at least 3-5 meals from each cook up so that on days I don’t have time to cook I can grab it straight from the freezer & go. If you don’t have enough container, glad bags work a treat & don’t take up as much room.

Batch cooking really is the secret weapon in the kitchen.

Note: If you do freeze your meals, make sure you note on the container the date that you put the meal into the freezer as different foods will last longer than others.

  1. Have a stash of Emergency Food


Have you ever been caught in a situation where you do not have enough food prepared, you are out and about and you are starving?? This has happened to me on many occasions, so I have come up with  a plan to overcome it.

My savior is ‘Emergency Tuna’ and nuts.

I always make sure that I have at least two tins of tuna and a small container of nuts that I leave in the pantry or carry around in my bag for these situations.




So now it is over to you. Make sure you get to the shops and follow these 5 tips over the weekend to ensure your success for next week and beyond.

Carpe Diem!



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