Rhian's Meal Prep Tips: How to Make 24 Healthy Serves While Saving Time and Money

Rhian's Meal Prep Tips: How to Make 24 Healthy Serves While Saving Time and Money

Meal prepping is one of the best ways to eat healthily, save time, and cut down on food waste.

And Zing Wellbeing founder, Rhian, is a BIG fan of meal prep - she has been doing it for over 14 years!

With a little planning, you can have nutritious meals ready to go, making healthy eating effortless.

And today Rhian is sharing a day of meal prepped meals and her tips on how you can make the most out of meal prep.

She also shared her meal prep tips on Sunrise

Rhian says, "I LOVE meal prep andbBelow, I’ll share my favourite meal prep recipes and top tips to help you stay on track without spending hours in the kitchen.

All of the recipes are from Zing Wellbeing and you can access the meal plans and programs here"

Breakfast: Overnight Oats with Yoghurt and Berries


A delicious, fibre-packed breakfast that’s perfect for meal prep! High in protein and fibre, this keeps you full for longer while supporting gut health.

Macros per Serve:

  • Calories: 318 kcal

  • Protein: 17.5g

  • Fats: 8g

  • Carbs: 45.5g

  • Fibre: 11g

Health Benefits:

✔ Greek yoghurt is rich in calcium for bone health.
✔ Berries are loaded with antioxidants to support immunity and skin health.
✔ Chia seeds are an excellent source of omega-3 fatty acids, promoting healthy skin, hair, and nails.

Recipe (Serves 1):

Ingredients:

  • 1/2 cup rolled oats

  • 1/2 cup Greek yoghurt

  • 1/2 cup mixed berries (fresh or frozen)

  • 1/2 cup almond milk

  • 1 tbsp chia seeds

Method:

  1. Combine oats, Greek yoghurt, berries, almond milk, and chia seeds in a jar or bowl.

  2. Stir well, cover, and refrigerate overnight.

  3. In the morning, stir again and enjoy!

  • In the fridge this will keep for 4 days
  • In the freezer this will keep for 2-3 months

Lunch: Asparagus & Pea Frittata

A light yet protein-rich meal packed with gut-friendly fibre. This frittata is easy to batch-cook and store for quick lunches throughout the week.

Macros per Serve:

  • Calories: 169 kcal

  • Protein: 11g

  • Fats: 11g

  • Carbs: 7g

  • Fibre: 2g

Health Benefits:

✔ Asparagus contains inulin, a prebiotic fibre that feeds healthy gut bacteria.
✔ Eggs are a great source of high-quality protein for muscle repair and hormone health.

Recipe (Serves 8):

Ingredients:

  • 10 eggs

  • 1/2 cup plain Greek yoghurt

  • Salt and pepper

  • 2 tbsp olive oil

  • 1 red onion, chopped

  • 2 cups asparagus, chopped

  • 1 cup frozen peas

  • 1 cup baby spinach

  • 1/4 cup feta cheese

  • 1/4 cup chives, chopped

Method:

  1. Preheat oven to 200ºC.

  2. Whisk eggs and yoghurt, season with salt and pepper.

  3. Heat olive oil in an oven-safe skillet, sauté onions for 3-4 minutes.

  4. Add asparagus, peas, and spinach. Sauté until spinach wilts.

  5. Pour egg mixture over the vegetables and add feta.

  6. Transfer skillet to oven, bake for 15-20 minutes until set.

  7. Let cool for 5 minutes, then slice and sprinkle with chives.

  • In the fridge this will keep for 4 days
  • In the freezer this will keep for 2-3 months

Dinner: Gut-Friendly Mongolian Chicken

A flavourful, high-protein meal perfect for batch cooking. This dish supports digestion with prebiotic-rich ingredients like garlic, ginger, and spring onions.

Macros per Serve:

  • Calories: 385 kcal

  • Protein: 38g

  • Fats: 16g

  • Carbs: 18g

  • Fibre: 6g

Health Benefits:

✔ Garlic, ginger, and spring onions feed beneficial gut bacteria.
✔ Broccoli, zucchini, and capsicum provide gut-friendly fibre.
✔ Chicken is a great source of lean protein to support metabolism.

Recipe (Serves 4):

Ingredients:

For the Chicken:

  • 500g skinless chicken thighs, cut into bite-sized pieces

  • 2 tbsp arrowroot powder

  • 1 tbsp olive oil

For the Sauce:

  • 3 tbsp tamari (or low-sodium soy sauce)

  • 2 tbsp oyster sauce

  • 1 tbsp rice vinegar

  • 1 tbsp grated fresh ginger

  • 3 garlic cloves, minced

  • 1 tsp honey (optional)

  • 1/4 cup water

For the Vegetables:

  • 1 medium broccoli head, cut into florets

  • 1 red capsicum, sliced

  • 1 medium zucchini, julienned

  • 1/4 cup spring onions, sliced

Method:

  1. Toss chicken in arrowroot powder. Cook in olive oil until golden, set aside.

  2. Mix sauce ingredients in a bowl.

  3. Stir-fry vegetables until tender.

  4. Add chicken back to pan, pour in sauce, and simmer until thickened.

  5. Garnish with sesame seeds and fresh coriander.

Rhian’s Top Meal Prep Tips

💡 1. Batch Cook & Portion Ahead
Cook meals in bulk and store in individual containers for easy grab-and-go options.

💡 2. Freeze in Portions
Freeze single-serving meals to prevent waste and make meal prep last longer.

💡 3. Pre-Chop Veggies for the Week
Store chopped veggies in airtight containers for easy meal assembly.

💡 4. Store Smart for Freshness
Use mason jars or airtight containers to keep ingredients fresh longer.

💡 5. Plan Your Weekly Meals
Use a customisable planner to stay on track and save money by reducing food waste.

💡 6. Label Everything
Write the date and contents on containers to stay organised

Bonus: A Healthy Snack – Snickers Rice Cake Bars

A delicious high-protein, gut-friendly snack that’s easy to meal prep.

Macros per Serve:

  • Calories: 220 kcal

  • Protein: 6.8g

  • Fats: 13.4g

  • Carbs: 19.2g

  • Fibre: 1.7g

Recipe (Serves 8):

Ingredients:

  • 80g peanut butter

  • 100g maple syrup

  • 3 dates, chopped

  • 4-5 brown rice cakes, crushed

  • 25g peanuts, crushed

  • 80g dark chocolate

Method:

  1. Combine peanut butter and maple syrup.

  2. Stir in crushed rice cakes and chopped dates.

  3. Press mixture into a lined loaf tin.

  4. Melt dark chocolate and pour over the top.

  5. Refrigerate for 4 hours before slicing.

With these meal prep strategies, you can eat healthier, save time, and stick to your wellness goals effortlessly. 

 

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