Shorter days, chilly mornings, and a serious lack of motivation can make it harder to prioritise healthy eating. This is exactly why winter is the perfect time to lean into meal prep. It’s one of the easiest ways to stay on track when motivation dips and comfort food cravings spike.
Here are our top winter meal prep tips to help you stay consistent, nourished, and in control of your goals.
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1. Plan around warm, satisfying meals
Your body craves warmth in winter, so lean into it. Look for meals that are hearty, comforting, and easy to reheat like soups, stews, casseroles, curries, or roasted trays. Choose recipes that are rich in protein and fibre to keep you full for longer and help stabilise your energy levels.
Tip: Use seasonal veggies like pumpkin, sweet potato, and cauliflower to boost nutrition and flavour.
2. Batch cook and freeze
Make the most of your time by doubling recipes and freezing extra portions. This not only saves time later in the week but also helps avoid those “I’ll just order takeaway” moments.
Great options to freeze include pasta bakes, lean mince chilli, veggie soups, protein muffins, and meatballs.
3. Prep healthy snacks too
Meal prep isn’t just about lunches and dinners. Winter is prime grazing season. Having high-protein snacks ready means you’re less likely to reach for comfort foods when that 3pm slump hits.
Try protein balls, boiled eggs, Greek yoghurt with berries, cottage cheese with rice cakes, or homemade soups in a thermos.
4. Use your slow cooker or air fryer
This season is the perfect time to use your kitchen gadgets. A slow cooker makes lean meats and veg tender and flavourful with minimal effort. An air fryer is ideal for quick prep with less oil.
Slow cooker inspo: shredded chicken, beef stew, lentil curry, or a hearty veggie soup.
5. Create a weekly routine that works for you
You don’t have to prep everything on a Sunday. Maybe your rhythm is cooking on Monday and Thursday. Or you prefer prepping snacks only. Find a schedule that fits your lifestyle and energy levels, and adjust when needed.
Keep it realistic. Even 1–2 prepped meals can ease the pressure.
6. Make it easy with the equ app
If you’re short on time or ideas, we’ve got you. The equ app offers weekly personalised meal plans, prep-friendly recipes, and tracking tools to help you stay on track. Let us do the thinking for you so you can focus on staying consistent.
Stay consistent, even when it’s cold
Meal prep is one of the most effective ways to stay committed to your health goals through winter. With a little planning and the right recipes, you can beat the winter slump, save time, and feel great without relying on motivation alone.