The 75-Minute Prep
Spend one session per week preparing five base components: a grain batch, roasted vegetables, two protein sources and prepped salad greens. These assemble into different meals all week.
Base Components
| Component | Example | Fridge Life |
|---|---|---|
| Grain | Brown rice or quinoa (500 g cooked) | 4 days |
| Roasted veg | Pumpkin, sweet potato, capsicum | 4 days |
| Protein 1 | Grilled chicken breast × 4 | 3–4 days |
| Protein 2 | Hard-boiled eggs × 6 | 5 days |
| Greens | Washed mixed leaves | 3–4 days |
Pantry Essentials
| Category | Items |
|---|---|
| Grains | Brown rice, oats, quinoa, wholemeal pasta |
| Legumes | Tinned chickpeas, lentils, black beans |
| Tinned fish | Tuna, salmon, sardines |
| Oils | Olive oil, sesame oil |
| Spices | Cumin, paprika, turmeric, cinnamon, garlic powder |
| Sauces | Soy sauce, tahini, passata |
Seasonal Shopping
Seasonal produce tends to be cheaper, fresher and more flavourful. Summer: stone fruit, tomatoes, corn. Winter: citrus, broccoli, cauliflower. Autumn: pumpkin, apples, mushrooms. Spring: asparagus, strawberries, peas.
Reducing Waste
- Plan 3–4 meals before shopping
- Use "first in, first out" in fridge and pantry
- "Best before" = quality; "Use by" = safety
- Freeze bread, batch meals and portioned proteins
- Repurpose leftovers: roast veg → wrap filling or soup base
Budget tip: Tinned legumes, frozen vegetables, eggs and seasonal produce are among the most affordable nutrient-dense foods at Australian supermarkets.
Note: General kitchen guidance. Does not account for allergies or medical dietary needs. Consult a dietitian for personalised advice.