Meal Prep to save time and money this Winter

With work, school pickups, and packed calendars, the “what’s for dinner?” question can feel like a daily challenge. Meal prepping is a simple, smart solution—saving you time, reducing waste, and helping you eat better during the week.

It all starts with quality ingredients. At Woolworths, stock up on fresh produce, grains, and grab and go essentials. For premium meats, pantry staples and condiments, head to 1888 Certified, where you’ll find grass-fed, ethically sourced cuts perfect for prepping in bulk.

Here are three go-to dinner prep recipes designed to portion, freeze, and reheat with ease:

1. Grilled Chicken & Quinoa Bowls with Lemon-Tahini Dressing

Serves 4–5

Ingredients:

• 4 chicken breasts
• 1 cup quinoa
• 1 zucchini, sliced
• 1 capsicum, sliced
• 1 carrot, grated
• Olive oil, salt, pepper, paprika
• Dressing:
• 2 tbsp tahini
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 garlic clove, crushed
• Water to thin

Method:

1. Cook quinoa as per packet instructions.
2. Season chicken with olive oil, salt, pepper, and paprika. Grill and slice.
3. Roast or grill vegetables until tender.
4. Blend dressing ingredients until smooth.
5. Assemble in containers: quinoa, chicken, veggies, drizzle with dressing.

2. Beef & Veggie Stir-Fry

Serves 4

Ingredients:

• 500g beef stir-fry strips
• 1 broccoli head, cut into florets
• 1 red capsicum, sliced
• 1 carrot, julienned
• 2 garlic cloves, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp oyster sauce
• 2 cups cooked jasmine rice (prep ahead)

Method:

1. Heat sesame oil in a wok or large pan.
2. Sauté garlic, add beef, and cook until browned.
3. Add vegetables and stir-fry for 5–7 mins.
4. Add sauces, toss through, and serve over pre-cooked rice.

3. Slow-Cooked Lamb Ragu

Freezes well – serves 6

Ingredients:

• 1kg lamb shoulder, diced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, finely chopped
• 2 celery sticks, chopped
• 2 tbsp tomato paste
• 400g canned crushed tomatoes
• 1 cup beef stock
• Olive oil, rosemary, salt, pepper
• Fresh parsley to serve
• Pasta or mash to serve

Method:

1. In a large pot or slow cooker, sauté onion, garlic, carrot, and celery.
2. Add lamb, cook until browned.
3. Stir in tomato paste, tomatoes, stock, and rosemary.
4. Simmer on low for 3–4 hours (or 6–8 hours in a slow cooker).
5. Portion and freeze. Reheat and serve with pasta or mash.

Tips for Smarter Meal Prep:

- Use glass containers for better fridge/freezer organisation.

- Label everything with dates.

- Keep a list of what’s prepped each week on the fridge.

With high-quality ingredients from Woolworths and 1888 Certified, prepping doesn’t mean compromising. It means fewer decisions, faster dinners, and more time for what matters.

Start smart and stock up at Kiaora Place.