Planning Ahead for Success: The Cook up Edition


Following on from last week’s blog post, I’ve decided that this week we should talk a little bit about how to plan your dinners around your work schedule. We’ve all been there. You got stuck at work and you’re STARVING and you pull into the drive-thru for a quick meal. You sure as hell don’t have the energy to go shopping for ingredients and THEN cook something with them. There’s just no way it could work.

Now, this strategy won’t work for everyone but for many it is quite a helpful way to feel like you have a bit of control over dinner time again. Most of us have at least one day off work. Now I’m not suggesting you should spend all of what is potentially your only day off organising the rest of the week – you need SOME rest. But I would suggest you spend a portion of the day doing a bit of a cook up.

cook up - plus size fitness melbourne

What is a cook up? Basically it’s spending a bit of time cooking up a few meals in preparation for the week ahead. They don’t have to be meals that take a long time to cook and they don’t have to be terribly fancy – just a few things you enjoy that will keep well in the fridge or freezer to use at a later date.

What’s the point? The main aim is to get a little stockpile of nutritious meals you enjoy that are already prepared and ready to be heated up – ideal for when you get home late, tired and/or starving. You will always have something easy to prepare and be eating before you know it. It means you don’t have to think too much about what you’ll eat for dinner and it’ll also mean you don’t necessarily have to stop to go shopping on the way home for ingredients.

It’s a good idea to make a mix of things that can be frozen and things that might just go straight into the fridge for the next week. Some ideas include soups, stir-fries, casseroles and pasta bakes. Having a little stockpile in the freezer will mean that after you do a few cook ups, you might be able to take a week off (or make less each time to just top up your supplies). Some nights you might decide you’d like something different or you really want to cook. You don’t have to eat from your stash, but it’ll always be there when you’re short of time and can’t be bothered.

Let us know what you’ve been cooking up over on our Facebook page.




  1. Hi Kate,
    I would love some tips for meal prep mostly for work lunches (and other lunch ideas). A while ago i tired the whole cook up veg and chicken thing and really enjoyed it but i was constantly worried “will this be ok to eat” etc, I see all those pics of people doing meal prep for 5 days would love to do it but am worried about everything going yuck after a couple of days, haha.
    I normally do salad and chop up enough for about 3 days and add tuna but after a while it gets a bit old,so I am in need of some more inspo so I can keep it up.

    • Hey there, Kristy!

      Great to hear from you 🙂 Will definitely work on getting a post up in the next couple of weeks with some meal prep tips and suggestions. Some things definitely keep better than others. Sounds like you’ve been doing a great job so far but I’m sure a bit more variety would help keep things easy for you. Will try to get something up as soon as possible. Keep your eyes peeled!

      Kate 🙂 x