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How do I ‘Prep Food’ without prepping food.

How to hack your meal preparation. Let the experts at Vision PT show you how to prepare your meals without actually prepping food.
Weight Loss Articles
Weight Loss Articles

By Joe Sprange at Mosman

I would consider myself time poor. I want and need to eat well within my life of running a small business, being a husband and parent, all while doing plenty of my own training. I want to share some of the things I do weekly to stay on track with my nutrition:


  1. Cook more than I need for one meal.
    • I often cook a roast on Sunday night, but I will cook at least double what I need. I will use the leftover meat and veggies in salads, sandwiches and snacks. I love slow cooking a leg of lamb.


  1. Always, always have healthy 'instant' meals on standby.
    • My go to is fresh pre-packaged soups. These are normally inexpensive, low in carbs and high in vegetables. They take 3 minutes to heat up and are great if you need dinner with only 10-20g of carbs. I will often add extra protein as a side dish.
    • You can also use left over from Sunday night, in a wrap, salad or even an omelette.


  1. Protein, Protein, Protein.
    • I plan my meals around getting the right amount of protein for me; roughly 30-50g or about 30% of my total daily protein macro. I always have back-up protein, in the fridge, freezer or pantry.
    • I hard boil 12 eggs every Sunday (along with the roast). They are another great way to add protein to your meals.


  1. Pack green into your meals.
    • I always buy a big bag of baby spinach - it is great to add to any meal. High alkaline foods help reduce your visceral fat. You simply can't eat to many green veggies.


  1. High protein desert.
    • I often find by the end of the day I have no carbs left, and if I have an early dinner with my son, by 8pm (nearly my bedtime) I am staving. My favourite dessert is a high protein yoghurt with berries.


Thanks for reading. I hope you found this useful and please let the team or I know if there is anything we can do to help you with your nutrition.

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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