A three-step practical guide to food prepping for weeks of healthy meals, with a focus on budget-friendly options, centring the protein, and an abundance of choice with over 75 meal combos.

A healthy week with how you fuel your body, and when you're busy, it's easy to let that slip… The cupboard is empty, so online order it is – we've all been there.

Meal Prep Made Easy is a three-step practical guide that gives you a fridge full of healthy, ready-to-eat meals and takes the 'what's for dinner' worry out of your busy days. Meal prepping will have you stressing less and eating better, spending less and living more.

STEP 1 is prepping your protein: think foolproof oven-baked salmon or chicken, falafel, fishcakes, Asian-style mince and satay tofu.

STEP 2 teaches you to batch and stash. Get the fridge, freezer and pantry packed with healthy staples to last the week: muesli, paleo bread, hummus, dressings, fritters and loads of great sweet treats.

STEP 3 puts it all together in over 75 different combos. This is fast-action meal assembly that will stop you ever getting bored: try poached chicken with buckwheat and miso broth; salmon gravlax with zucchini fritters and tzatziki dressing; or turkey meatballs with waffles and pesto.

Sally O'Neil, BHSc (Nutritional Medicine), is a Clinical Nutritionist, food photographer, and founder of Status8020, a coaching system helping women 35+ reclaim control of their hormones, energy, and body composition. Blending functional testing with evidence-based nutrition, her signature Status8020 Method supports women who feel overlooked by conventional medicine. Sally shares practical insights on Instagram @sallyoneil, @status.8020 and The Sally O'Neil Podcast. When she's not in her clinic or behind the camera, you'll find her in the gym, walking her cavoodle Poppy, or sipping almond piccolos by the ocean in Bondi Beach, Australia.

How to do life
Why meal plan?
How to put it all together
Getting started: Meal Prep 101
Nutrition 101
Tips for success
Build your meals like a boss
Flavour bombs
Simple shortcuts
My favourite snacks
Supermarket saviours
Your fridge as a salad bar
Prep your freezer
Storage containers
Meal prep kitchen equipment
Step 1: Prep your protein
Step 2: Batch and stash
Step 3: Put it together
Index