The Fit Foodie’s healthy meal prep that lasts all week!

Packing your fridge full of healthy, ready to eat meals will help take the stress out of cooking, allowing you to eat better and live more.

We talk to Sally O’Neil, AKA The Fit Foodie, about food prepping ideas for a week of healthy meals – perfect for gym bunnies and busy girls on the go. She gives us her pick of six healthy food prep ideas that will revolutionise your diet, helping you save time and money.

1. Beans

Marinated beans are on rotation in my diet every week. They’re chock-full of fibre which is great for gut health and they keep you fuller for longer. They’re also packed with plant-based protein and minerals, and they’re super versatile too.

2. Sweet Potatoes

Roasted sweet potatoes are so underrated. I love roasting them whole and eating them on salads throughout the week or even mixing the soft flesh into oats with cinnamon and a little maple syrup for a delicious brekkie.

3. Boiled Eggs

Every week I pre-boil a dozen eggs and let them cool before placing them in the fridge, ready to peel when I need them as a snack or for a main event. Store them with the shell on so they don’t absorb other odours in the fridge. That way they’ll keep for 7 days.

4. Poached Chicken

Meal prepping chicken is a healthy, versatile protein that will store cooked in the fridge for up to four days. You can use chicken in a wide range of meals and snacks including salads, wraps, stews, soups, or even just to dip into hummus.

5. Roasted Veggies

I love to roast veggies at the beginning of the week. You can eat them cold, but you can also quickly reheat them and have them as a side for dinner. I blend leftovers into homemade hummus to give it extra flavour.

6. Overnight Oats

Meal prepping your morning oats is so simple. They’re a great source of low-GI carbs and can be topped with literally anything. I make both savoury and sweet versions. Try soaking them in vegetable stock, or go traditional with milk and topped with cinnamon and berries.

About The Fit Foodie

Sally O'Neil, AKA The Fit Foodie, moved to Sydney from the UK in 2010, overhauled her eating habits and started meal prepping to save time and money. She is now a recipe developer, freelance food stylist, and photographer working with major food brands around the world.

Find out more food prep ideas and recipes in Sally's book 'The Fit Foodie Meal Prep Plan' available at




Instagram: @thefitfoodieblog