How to meal prep like a professional: Teacher, 32, 明らかにする／漏らすs the food tricks that save her THOUSANDS each year - and how you can do it in under an hour
- Sydney teacher Katie Lolas 定期的に whips up meal preps in いっそう少なく than an hour
- The 32-year-old 株d her secrets for saving thousands on food each year
- Katie said buying homebrand items and 選ぶing things on 取引，協定 will help hugely
- She also 断言するs by 本体，大部分／ばら積みのing out meals with extra vegetables and rice to save cash
With the 気温 始める，決める to 急落する this 週末 around Australia, many will turn?to quick and 平易な food 選択s instead of cooking up fresh produce from the supermarket.
But one Sydney-based teacher is out to 証明する that cooking and meal prepping needn't take hours and cost the earth.
Katie Lolas, 32, 定期的に whips up a 一連の meals for the week in under an hour - spending いっそう少なく than $100 at the supermarket each time.
Katie has amassed more than 150,000 信奉者s on Instagram, where she 株 her handy 予算 tips and tricks.
Teacher Katie Lolas (pictured), 32, 定期的に whips up a 一連の meals for the week in under an hour - spending いっそう少なく than $100 at the supermarket each time
Katie recently whipped up breakfast, lunch and 軽食s for the week in 40 minutes, which 含むd making her own 負担d vegetable frittata (pictured)
So what should you be doing ーするために whip up a meal prep in いっそう少なく than an hour on a 予算??
First up, Katie said you need to have a 計画（する）.?
She recently decided to make her morning and lunchtime meals for the week, settling on chocolate strawberry 夜通し oats for breakfast, edamame beans as a morning 軽食, vegetable frittata for lunch and fruit as an afternoon 軽食.
'Total prep took me 40 minutes and that 含むs きれいにする my kitchen,' Katie 地位，任命するd, と一緒に a snap of her ready-to-eat breakfast and lunches.
'If you're new to meal prepping, remember to start slow,' the teacher explained.
'Decide what to make and stick to ideas that don't 要求する too many 成分s or cooking techniques.
'避ける all recipes that take 25 steps or six 成分s you've never heard of.?
'You don't need to prep every 選び出す／独身 meal you're going to eat all week.?
'Just choose the meals you struggle with the most.'?
'If you're new to meal prepping, remember to start slow,' the teacher (pictured) explained - she recommends you 選ぶ recipes with いっそう少なく than 20 steps and 限られた／立憲的な 成分s
'You don't need to prep every 選び出す／独身 meal you're going to eat all week. Just choose the meals you struggle with the most,' Katie (pictured) said
Katie said the best way to prep yourself for any meal prepping 開会／開廷／会期 is to fill up your pantry with 中心的要素s and homebrand 製品s.
'I 購入（する） the 大多数 of my 中心的要素s like brown rice, quinoa, 黒人／ボイコット beans and chickpeas from Aldi or 選ぶ for a Homebrand Woolies or Coles 見解／翻訳／版,' she said.
''The 質, taste and nutritional value is always on par with the more expensive brands, so why not 得る，とらえる the いっそう少なく expensive 選択? Keeping your pantry 在庫／株d at all times is 広大な／多数の／重要な too because you can create quick and 平易な meals using 成分s that you already have.'?
Katie said things like hummus, casseroles and soups are 平易な to make out of long-life 成分s - and it also saves you a lot of money.?
Katie (pictured) said the best way to prep yourself for a meal prepping 開会／開廷／会期 is to fill up your pantry with 中心的要素s and homebrand 製品s - that way you always have something on 手渡す
The 32-year-old also recommends you 計画（する） your prepping around 可能性のある sales and 申し込む／申し出s in the supermarket - no cook preps (pictured) are also good if you don't have much time
The 32-year-old also recommends you 計画（する） your prepping around 可能性のある sales and 申し込む／申し出s in the supermarket.
For instance, if there is chicken on a 取引，協定, you might make chicken soup or chicken enchiladas.
Additionally, 選ぶ the fruit and veg that are in season and therefore on 取引，協定 to keep costs 負かす／撃墜する.
'Make meals stretch by 追加するing extra veggies and rice,' Katie said.?
This is a cost-効果的な way to eat healthily on a 予算.
She also recommends you prep 軽食s where you can - to 避ける having to buy a protein ball or chocolate 妨げる／法廷，弁護士業 on the run.
Some of Katie's favourite items to prep for the week are frittatas, chicken served with brown rice and vegetables and meals like beef and vegetable shepherd's pie.
She has also been known to try co-cook meal preps, whereby she 簡単に 削減（する）s up some vegetables and brings them in with 包むs and 冷淡な meats, so she can 組み立てる／集結する fajitas at school.
Some of Katie's favourite items to prep for the week are frittatas (pictured), chicken served with brown rice and vegetables and meals like beef and vegetable shepherd's pie
Katie turned to meal prepping (pictured) as a way to manage her health and digestive intake - and through doing so, has トンd up hugely
Since she started 株ing her meal prepping, Katie has amassed hundreds of thousands of 信奉者s online, who 目的（とする） to replicate her colourful meal preps for themselves.?
She turned to meal prepping as a way to manage her health and digestive intake - and through doing so, has トンd up hugely.
'I cook up my 週刊誌 （製品，工事材料の）一回分 of fresh food on a Sunday morning, to 確実にする I have everything ready for work on Monday,' Katie 以前 told FEMAIL.
'It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning.
'I 準備する five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I 得る，とらえる something different from the shops for lunch.
'I still like to make healthy choices even on my days off prepping. いつかs I'll have brown rice sushi for lunch or a brown bread egg and salad 挟む.?
'It really just depends on what I feel like on that particular day.'?
How can you make Katie Lola's 30-minute 負担d vegetable frittata?
Katie 株d the recipe for her 30-minute 負担d vegetable frittata (pictured)
Ready in: 30 minutes
Serves: 6
INGREDIENTS?
4 cups of 概略で diced pumpkin (I used Japanese Pumpkin)
1 cup red capsicum diced
1 cup mushrooms diced
1 cup broccolini florets diced
NOTE: adapt pumpkin, capsicum, mushroom and broccolini 測定s to 確実にする you can fill 1/2 of whatever sized tray you are using before 追加するing the other 成分s
200g Danish feta cheese, 崩壊するd
10 eggs, lightly beaten
1 bunch of green shallots, thinly sliced
Extra virgin olive oil
Salt and pepper to taste
METHOD
Step 1. Preheat oven to 200°C. Grease tray with olive oil or line base with baking paper.
Step 2. Place pumpkin in large microwave-安全な bowl, cover and cook on high stirring for 5 minutes or until just tender.
Step 3.連合させる pumpkin, 崩壊するd feta, green shallots, broccolini, capsicum and egg. 動かす to 連合させる. 追加する salt to taste and 移転 egg mixture to 用意が出来ている tray.
Step 4. Bake in oven for approx. 25 minutes or until 会社／堅い.
Step 5. Sit for 5 minutes before serving and that's it!
By prepping breakfasts, lunches and 軽食s (all pictured), Katie is spending a third of the money she would have spent if she was buying them each day?
'It has helped me manage my IBS, which has made a world of difference in my life,' Katie (pictured with her dinners over one week) said
By prepping breakfasts, lunches and 軽食s, Katie is spending a third of the money she would have spent if she was buying them each day and she has been able to manage さまざまな health 問題／発行するs.
'It has helped me manage my IBS, which has made a world of difference in my life.
'My stomach cramps and bloating have markedly 改善するd because I'm eating homemade food that is high in fibre and 栄養,' she said.
'I decided it was time to stop 強調する／ストレスing about what to eat and wasting time each day looking for something and just have everything organised and ready.
'It makes me feel organised and ready to 後継する, which is most certainly a 肯定的な.'
To read more from Katie Lolas, you can 長，率いる to her blog here.??
