Diet & Food

Jessica Sepel's Top 5 Tips For Meal Prepping Like A Pro

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I’m going to let you in on a little secret: meal prepping is one of the keys to maintaining a healthy, nutritious diet. It’s become a bit of a weekend ritual for me. On Sundays, I’ll head out for a walk, coffee, brunch and then head to my local grocery store or farmers market to pick up my produce for the week. Call me crazy, but I absolutely love it.

You see, a few years back, I used to be very anxious and stressed about what I was going to eat at every meal. Slowly, over time, I learnt to overcome this and be kind to my body. Instead of stressing about what I’m going to eat, I now take pleasure in planning out my weekly meals and prepping healthy desserts for a spot of indulgence.

Here are my top tips to meal prep like a pro:

1. Pick a time

I love to dedicate Sunday afternoons for shopping, prepping and cooking. We all have different schedules, so what suits me may not suit you. I recommend selecting a time each week and scheduling it in like an appointment.

2. Plan your meals 

Before I head to the shops to purchase my groceries, I take some time to plan out my meals for the week. That way, I know what I need to buy when I get to the shops. If you’re in need of some inspiration, I have a customisable meal plan and shopping list in the JSHealth App.

3. Prep in bulk

I love making a big tray of roasted vegetables, boiling quinoa, chopping fresh veggies, making soup and even preparing salad dressings. Having the basics ready means that you can whip a meal up in no time.

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Double tap for this NEW ONE PAN DINNER recipe? Satay chicken one pan dinner with roasted sweet potato and broccolini ? A new dinner idea for you ? For anyone following the 8 week program challenge, you will see how much easier dinner gets with these one pans ? Vegan angels – use tempeh instead of the chicken. I use my sugar free satay sauce from the app. Here’s how to make it. Mix together: 2 tbsp crunchy peanut butter 1 tbsp tamari 1 tbsp raw honey 1 tbsp sesame oil 1 tbsp water Guys, it literally tastes like satay sauce! Anyone made it??? I cover the chicken in the satay sauce and bake it on the tray with veggies covered in olive oil and sea salt! Easy peasy! Full recipe coming soon! Ps: 50% off our JSHealth App right now!! Only 24 hours left! More details in my story and bio! X

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4. Make healthy snacks

I’m a big believer in healthy snacking, so I love to prepare a range of treats for the week ahead. My usual rotation includes chopped cucumber, chopped carrots, hummus, JSHealth trail mix, chia pudding, sugar-free protein balls and chocolate brownies.

5. Plan your breakfast 

One of the most common concerns I hear is that people lack time to cook breakfast. Life can be busy, which is why it’s a great idea to have your breakfast ready to go. Some of my favourite options include my homemade bircher muesli, overnight oats, chia pudding and my power protein smoothie.


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