Nutritionist who lost 11kg through meal prepping reveals how to save 8-10 hours a week – and the three food rules to follow
- Angela Borges said she used to meal prepping to lose 11kg of weight from 2018
- Shared her top tips for meal prepping with as little as 1.5 hours each week
A nutritionist who lost 11kg by meal prepping has revealed how you can save 8-10 hours a week by getting organised with your meals – and the three food rules every budding meal prepper needs to know.
Angela Borges, from Melbourne, said when she started meal prepping in early 2018, she quickly saw the benefits of it and she lost 11kg of weight.
Since then, she has been ‘very consistent’ with it and has managed to take the amount of time she spends meal prepping from 11 and a half hours a week to just 1.5 hours to make all of her breakfasts, lunches, dinners and snacks.
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A nutritionist who lost 11kg by meal prepping has revealed how you can save 8-10 hours a week by getting organised with your meals – and the three food rules every budding meal prepper needs to know (Angela Borges pictured)
Angela Borges, from Melbourne, said when she started meal prepping in early 2018, she quickly saw the benefits of it and she lost 11kg of weight (meal prep pictured)
Angela wrote on Instagram: Here’s how to save 8-10 hours a week.
‘When I started meal prepping, I used to spend around four hours on Sundays to prep my lunches and snacks and about 1.5 hours a day to make my breakfasts and dinners, so a total of 11.5 hours for the work week.’
Angela said while she enjoyed it back then, her lifestyle was different and she wasn’t running a business and ‘helping hundreds of clients’.
‘Now, things have changed and, as a busy businesswoman, I just can’t afford to spend 11.5 hours a week in the kitchen,’ she said.
‘But I’m a nutritionist so I wasn’t going to give up on my healthy eating habits either.’
Angela said she used to spend four hours on Sundays and 1.5 hours a day to make her breakfasts and dinners, but she managed to cut it down to just 1.5 hours overall
Instead, Angela said she started researching ways to ‘simplify her nutrition’ and make it as quick and easy as possible.
Nowadays, she has managed to bring her prep down to 1.5 hours a week.
She said she does this by following a ‘three phase meal prep framework that allows me to spend as little as 15-30 minutes a week meal prepping lunches and a couple of breakfasts’.
Angela also said she keep her snacks ‘super simple and on the go’.
Finally, she practices the ‘cook once, eat twice’ mentality for dinner, whereby she cooks once for two meals.
‘I do this every week and I love it,’ Angela said. ‘It makes it realistic for busy women like us.’
Food storage hacks
* Keep cut vegetables in water and wash berries with white vinegar
*Separate liquid dressings from salad leaves to stop the leaves from becoming tooo wet and soggy
* Store lettuce in water to extend its life on a Sunday
Meal-prepping tips
* The number one mistake people make is attempting to prepare every meal
* For those new to meal-prepping start with prepping the meal you find hardest to make
*Lock a time in for prepping and stick to, and then leave the kitchen
Previously, Angela shared the 30 minute weekly preparation method she swears by (Angela pictured)
Previously, Angela shared the 30 minute weekly preparation method she swears by.
The 30 minute meal prep is ‘easy peasy lemon squeezy,’ according to Angela who shared her method on TikTok.
‘Today I’m going to show you the meals that I prepare for the week in just 30 minutes,’ she said.
For breakfast, Angela prepared apple pie oats which requires oats, sliced apple, milk and cinnamon.
The nutritionist has shared other 30 minute meal prep plans, including Mexican Caesar salad for lunch and chicken and pasta feta salad for dinner (Angela pictured)
Angela made a truffle burger bowl, with salad, cherry tomato, onion, grated cheese, burger, truffle mayo and croutons for lunch and for dinner the nutritionist prepared a perinaise tuna bowl, her ‘absolute favourite meal.’
‘You don’t have to prep anything you just need to have your ingredients ready,’ she said.
The perinaise tuna bowl contains siracha rice, tinned tuna, salad mix and perinaise sauce – Peri-peri mayo.
Angela prepared several snacks, including brie cheese, crackers, blueberries, and mangos.
The nutritionist has shared other 30 minute meal prep plans, including Mexican Caesar salad for lunch and chicken and pasta feta salad for dinner.
Apple pie oats are a breakfast staple for Angela, and she prepared and on the go snacks such as oranges and protein bars.
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