Meal Prep 101


Meal prep is key to making lasting healthy eating habits and weight loss. Have you heard the saying “By failing to prepare, you are preparing to fail”? A little bit of planning can go a long way. Before starting your meal prep, the first thing you need to do is plan. Keep it simple and don’t overwhelm yourself.

  1. Cook multiple things at once. Bake chicken or fish and roast your vegetables at the same time.
  2. Use your slow cooker to make simple stews and soups. Have a few go-to recipes that you can easily make each week.
  3. Make smoothie packs. Pack all the ingredients you need for a smoothie in a bag so you can quickly make a smoothie for breakfast.
  4. Double recipes for dinners and use leftovers for next days’ lunches.
  5. Double recipes for stews and soups and freeze half for future meals.
  6. Freeze in small containers so you can quickly thaw.
  7. Clean and chop greens like spinach or kale so they are ready to go for a quick salad.
  8. Make one or two salad dressings each week and store them in jars for salads.
  9. Buy pre-packed salad greens and pre-chop your favourite toppings (hard-boiled eggs, roasted chicken, nuts and seeds,or buy pre-chopped) so you can quickly make a nutrient-dense salad.
  10. Roast a chicken in the oven or cook it in your slow cooker. Use the meat to top salads and add to soups.
  11. Roast a batch of root vegetables such as sweet potatoes, carrots, and butternut squash each week to eat on their own or make soups.
London Nutritionist Milena Kaler

Milena Kaler is a is a qualified London Nutritionist, weight loss and digestive health specialist based in Harley Street, trained in the principles of Functional Medicine. She practices from 10 Harley Street, London, W1G 9PF. Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, immune and skin health. Scientific and holistic in approach, Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms. Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.