November 15, 2023

Meal Prep for Beginners

Our daily routines can get very hectic and if you’re like us you may be struggling to find the time or energy to cook a nutritious meal (let alone 3 meals a day). Juggling work, social commitments and personal time often leaves us reaching for quick, convenient, and sometimes not-so-nutritious food options, not to mention our bank accounts take a hit as well.

With prices skyrocketing and things getting busy as we near the end of the year, it has become so important to be organised and take care of future you. So welcome to the world of meal prep – a secret weapon to saving time, money and energy when it comes to fuelling your body. Now we have to preface that when we say meal prep we don’t mean 5 day old plain rice and chicken (we know meal prep has suffered a not-so-great rap). All meal prep really involves, is planning what food you’re gonna eat for the next couple days, instead of seeing what you have left in the fridge after a busy day’s work. Everything else is up to you!

If we have convinced you that meal prep is the way to go, here are our top tips to help you get started.

Benefits of Meal Prep

Saves time: Yes please! By preparing your meals in advance, you are significantly decreasing the time spent in the kitchen on daily cooking and cleaning, as well as frequent trips to the supermarket – and who wants to do that after a busy day’s work.

Saves money: Everyone’s favourite – buying your ingredients in bulk and planning your meals in advance means you save money by reducing food waste and limit those quick and convenient purchases which can add up.

Reduced stress: We have already got so much going on in our lives so planning what you’ll eat in advance reduces the stress associated with daily meal decisions. More time can go into enjoying your food and personal time.

Customisation: This is the fun part – meal prep allows you to cater to individual tastes and dietary preferences. You can also decide for how many days you want to meal prep and how much you get prepared!

If we have convinced you that meal prep is the way to go, here are our top tips to help you get started.

Our Top Tips

Start simple: If you’re new to this life hack, begin by preparing straightforward and easy to follow recipes, this way you can see if the meal prep life is one for you. Gradually increase complexity as you become more comfortable with the process.

Plan ahead, before you shop. With over 800 recipes in the Kic app, there are lots to choose from. This way you can plan exactly what you need to buy and minimise over spending or food wastage.

Check out the serving size. If your favourite recipes only serve 1-2 people, simply double or triple the recipe to make enough to last the week!

Batch cooking: Cook in large quantities to create multiple serving sizes that can be stored for later use. If you prefer things made to order, prep your veggies, protein and spices ahead of time so you can chuck everything in and enjoy (e.g. Kic’s Open Burger Bowl)

Prep snacks as well: You don’t need to limit your meal prep to your 3 daily meals, sometimes our bodies need that burst of energy between meals so having your favourite snack on standby when things get busy will make you one very happy camper.

Meal Prep Recipes To Get On Your Radar


PB & Choc Overnight Oats: We love any opportunity to get organised and this recipe helps us do just that! Prep the night before and simply grab and go on your way out the door.


Protein Bircher: A deliciously creamy and protein packed breakfast that you can prepare in advance? It’s a big yes from us.


Lunch and/or Dinner:

Burger Bowl: Level up your meal prep game with our Open Burger Bowl, a tasty, flavoursome & wholesome dish that’s perfect for lunch or dinner.

Crispy Chicken Spaghetti: Get ready for a taste sensation – tender chicken paired with saucy, al dente spaghetti! We think this could be the perfect dish to meal prep for your weeknights.


Happy-Gut Grain Salad: Could we fit any more goodness into one recipe? We love a wholesome grain salad with fresh herbs and a smooth, creamy dressing. A must-try recipe for lunch, dinner or side-dish when you’re cooking up a spread to impress.


Choc Chip Macadamia Cookies: Treat yourself to a moment of pure bliss with our Choc Chip Macadamia Cookies. Loaded with melty chocolate chips and buttery macadamia nuts, they’re a cookie lover’s dream!

Spinach and Feta Muffins: Our favourite savoury muffins. Enjoy as they are, or cut in half and top with avocado and a slice of tomato. Hot tip: Freeze a handful of muffins and simply pop them in the microwave for a speedy savoury snack!