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Nutrition and Breastfeeding Articles

‘It is hard to know what to believe with so much conflicting nutrition
information. ​I provide you with the latest evidence-based facts.’


Healthy Salad close-up
meal prep for beginners

By Nicole Bando, Family & Paediatric Dietitian & Lactation Consultant
January 25, 2020

If you’d like a more organised start to the work and school year, learn to meal prep like a boss. This really is one of the best ways to keep healthy and gets easier with practice. Mix and match combinations and change it up next week. This may seem daunting at first, but trust me, a couple of hours cooking on a Sunday wins many more hours during the week and takes the stress out of last minute cooking & supermarket dashes, amongst work, school and extra-curricular activity runs.
Recipes and shopping list included below.


  • Avoid following multiple recipes, this is time consuming and daunting.
  • Choose something easy that you know well, e.g. spaghetti bolognaise.
  • Mix and match by choosing 1 option from each group:

1. Carbohydrate: 500g pasta, boiled, 1-2 cups quinoa, cooked, 1 loaf wholegrain bread and 1 packet mountain bread wraps
2. Protein: 500g grilled chicken, Plant boosted bolognaise, 6-8 boiled eggs, small cans tuna in olive oil, tinned four bean mix
3. Vegetable: 1 tray roasted vegetables (recipe here), 1 large bag spinach leaves, 1 bag pre-packaged salad mix, chopped fresh vegetables (carrot, cucumber, capsicum, etc.), medium potatoes and broccoli
4. Small amount of good fats: olive oil, yoghurt dressing, avocado, nuts & seeds

Sample meal ideas


  • Mountain bread wraps + boiled eggs, avocado and salad mix
  • Quinoa + roast vegetables + grilled chicken + olive oil, seeds
  • Spaghetti bolognaise
  • Wholegrain bread + tuna + avocado + handful spinach mix + chopped fresh vegetables


  • Spaghetti bolognaise
  • Bolognaise + jacket potato + green salad
  • Jacket potato + canned bean mix + grated cheese + salad mix
  • Mountain bread bolognaise burritos
  • Chicken + leftover pasta + bag spinach + 400g can chickpeas, drained

These meals are designed to last in the fridge roughly 3 days. Divide meals into containers and freeze chicken or bolognaise that will not be used within 3 days to ensure food safety. Simply defrost for use later in the week.