Meal prepping and healthy food hacks for busy people

Yesterday we learnt some easy, at home exercises for busy people. Today’s self care advice comes from our registered dieticians. Here’s how you can nurture your brain, body and belly in the kitchen.

Debunking the myth that healthy eating is hard

In today’s fast paced society, we often fall into the trap of eating lots of processed and fast foods. It’s much easier to grab a burger and fries on the go than it is to come home after a long day at the office and cook a healthy balanced meal. Or so we think… If you're trying to lose weight or maintain a healthy balanced diet, read on–we've got some expert tips to help you stick to healthy eating habits during the week.

Enter meal prepping: the best way to ensure a happy, healthy belly all week long

DNAfit’s wellness team are master meal preppers. Here are their top tried and tested tips to help you become a master meal prepper too.

Happy couple meal prepping

Have your meal prep containers ready

If you’re prepping for all main meals and snacks you’ll require a variety of containers. For each type of meal (breakfast, lunch or supper) you prepare, you’ll need five containers (one per day from Monday to Friday). It’s a good idea to get freezer friendly ones for your dinner meal prep. Glass jars work well for breakfasts. A quick smoothie or overnight breakfast bowl on the go is a great way to get in a healthy breakfast. To help you stay organised you can label your containers (e.g. Breakfast - Monday).

Write a detailed shopping list for the week

Make your shopping list on a Saturday morning and buy all the ingredients you need for your meal prepping. You should only have to shop once for the entire week (saving you heading out to find food at lunch or supper time every day).

Your list should structured to make sure you don’t miss anything, for example:



  • 300g mixed nuts
  • 1 kg blueberries
  • 5 apples
  • 3L Milk
  • 0.5 kg spinach
  • 0.5 kg kale
  • 250ml nut butter
  • 100g sunflower seeds
  • 100g chia seeds

Don’t waste time on meal prep day

Multi-task. While you’re prepping dinners in the slow cooker for example, measure out and prep your snacks. Give yourself a prep time window. Use two to three hours on a Sunday and try and stick to these times, so that you don’t spend your entire day prepping meals. Cook all foods that need to be cooked at once. While a stew is in the slow cooker you can bake chicken and vegetables in the oven

Start simple so as not to get discouraged

If this is your first time meal prepping then start with easy recipes and snacks. This will ensure that you don’t become discouraged by complicated, time consuming recipes. As you start to get the hang of things, you can add some variety to your meal plan. You could try prepping two different breakfast, lunch, dinner and snack options for alternate days, so you don’t get tired of your meals throughout the week. This will minimise the temptation of buying take out

Blanch your vegetables

Place your vegetables in boiling water and then dip them in ice water after a few minutes. This will allow vegetables to last longer when storing them in the fridge or freezer.
Stock up on meal prep basics

You can buy larger quantities of non-perishable items (such as nuts, seeds and grains) on a monthly basis. This will minimise your weekly shopping list.

DNAfit’s dieticians also created a simple, healthy meal plan for you to try

The following recipes are quick, easy and super healthy. They’re based on an average diet consisting of 1800 calories per day. We’ve covered all three diet types recommended based on your DNAfit DNA test results.

Healthy quick meals for busy people | DNAfit Blog

Download Meal Plan

Why a healthy balanced diet is crucial for good health

As we mentioned in Monday’s post, Why looking after yourself starts with a healthy diet and exercise , proper nutrition is one of the core elements of self care. This is because a balanced diet, rich in a variety of wholefoods, provides our bodies with everything we need to burn energy, fight disease and regulate our mood. 

Download our eBook, The Beginner’s Guide to Healthy Nutrition, to learn why we need certain macro and micronutrients in our diet, as well as learning about various different diet plans.

Download Guide Why you need a personalised approach to healthy nutrition

In the past, fitness and nutrition plans a one-size-fits-all solution. We now know that every person’s body responds to nutrients differently. Each of us processes macronutrients, micronutrients and toxins differently. You may flourish on a medium to high carb diet, while your best friend might need a low carb diet to control their weight. It all boils down to genetics.

Following a personalised diet plan helps you eat right according to your genes - eliminating the guesswork from your health. This not only leaves you feeling healthier in the long-term, but helps you achieve your health and wellness goals faster in the short-term.

Take a look at how DNAfit can help transform your wellness journey, with a healthy, balanced diet plan tailored to fit in with your lifestyle.

Discover Body Fit


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