Plan your week in 5 steps
- Look ahead. Which days are busy? Who are you cooking for? Any meals out, late nights or packed lunches?
- Pick your meals. Choose from the cookbook. Re-use ingredients across meals so nothing goes to waste.
- Write a shopping list. Check what you already have first. Aim for 3–4 proteins, 10–15 fruit and veg, and 2–3 carbs for the week.
- Shop, and stick to the list. Never shop hungry. Online shopping saves time, avoids impulse buys and lets you repeat last week's order.
- Prep and batch cook. Cook a few things in bulk so the week ahead is easy.
Print the Fitz Fitness weekly meal planner, stick it on the fridge and fill in breakfast, lunch, dinner and snacks for each day. Open the printable meal planner (PDF)
Fast meal prep
No time to cook? These use supermarket shortcuts like microwave rice, pre-cooked chicken and ready-made sauces. Healthy food doesn't have to take long.
Lunch in 5 minutes
Dinner in 15–30 minutes
Snacks
Snacks aren't the enemy. Unplanned grazing is. Pick a snack that fits your day, have it, enjoy it and move on. If you're hungry between meals, go for one marked Protein first. It'll keep you fuller for longer.
Under 100 calories
Under 150 calories
Under 200 calories
Calories from the pack labels. Brands and recipes change, so check the label. Using hand portions? A snack is about a palm-sized portion.
Pick a prep style that suits you
The Sunday cook-up
Spend 2–3 hours on Sunday cooking most of the week's food and portioning it into containers. Freeze anything for Thursday onwards.
Best for: busy weeks and packed lunches.
Cook double at dinner
Make tonight's dinner and tomorrow's lunch at the same time. Fresh food every day with no extra cooking.
Best for: people who like to cook most evenings.
Batch and freeze
Once or twice a month, make a big pot of something and freeze single portions. Your own healthy ready meals.
Best for: nights you can't be bothered cooking.
Great for batch cooking
Theme nights
Fewer decisions, less stress. Give each night a theme and swap recipes in and out week to week.
| Night | Theme | Try this from the cookbook |
|---|---|---|
| Monday | Pasta night | Carbonara |
| Tuesday | Taco Tuesday | Chicken Fajitas |
| Wednesday | Slow cooker | Nando's Chicken & Chorizo Rice Bake |
| Thursday | Stir-fry | Chicken Chow Mein |
| Friday | Fakeaway | Salted Chilli Chicken |
| Saturday | Burger night | Big Mac |
| Sunday | Prep day | Meal Prep Lasagne |
Quick builders
Build a protein shake
- Liquid: water, milk or unsweetened almond milk
- Protein: 1 scoop whey or vegan protein
- Fruit: frozen banana, berries, mango or pineapple
- Veg (optional): a handful of spinach. You won't taste it
- Fat: a thumb of peanut butter, chia seeds or avocado
- Extras: oats, cinnamon, vanilla or cocoa powder
Build a breakfast
- Protein first: eggs any way, Greek yoghurt, cottage cheese or lean bacon
- Add veg: spinach, peppers, mushrooms, tomatoes or onions
- Add flavour: chilli flakes, herbs, spices, salsa or hot sauce
- Add carbs if you want: toast, potatoes or oats
Short on time? Make overnight oats or a frittata once and eat it for 4 days.
Smart swaps
| Instead of | Try |
|---|---|
| Sour cream or cream in sauces | Greek yoghurt or light cream cheese |
| Oil in the pan | 1-cal spray, the air fryer or the grill |
| Regular mayo | Lighter Than Light mayo |
| Sugar in tea and coffee | Sweetener |
| 20% fat mince | 5% fat mince |
| Full rice portion | Half rice, half cauliflower rice |
| Takeaway on Friday | A fakeaway from the cookbook |
Save money
Shop around
Aldi and Lidl have great prices on fresh and frozen fruit, veg and meat. Ask your butcher about meat packs.
Flat-freeze mince
When mince is on offer, split it into 500g bags, flatten with a rolling pin and freeze. They stack easily and defrost fast.
Go frozen
Frozen fruit and veg are just as nutritious, cheaper, and never go off. Bag up smoothie packs in advance.
Boil a dozen eggs
Cheap, quick protein for snacks, salads and lunches all week.
Use your leftovers
Leftover veg goes in omelettes and soups. Leftover chicken or beef goes in wraps and sandwiches.
Use your gadgets
Slow cookers and air fryers save hours. Most of the cookbook uses one or the other.
Fridge and cupboard staples
Fridge and freezer
Chicken breasts, 5% fat mince, prawns, Greek yoghurt, mozzarella, almond milk, lettuce, tomatoes, peppers, potatoes, frozen broccoli, frozen onions, frozen peas, frozen berries, dark chocolate, sparkling water.
Cupboard
Oats, rice cakes, bread, tortilla wraps, protein powder, peanut butter, honey, jam, coffee, 1-cal spray, sweetener, sriracha, salt and pepper, garlic, chilli, Cajun, paprika, oregano, peri-peri seasoning.