Nutritionist reveals how to meal prep like a pro in 30 minutes – and the healthy breakfast dish she swears by

Nutritionist reveals how to meal prep like a pro in 30 minutes – and the healthy breakfast dish she swears by

  • An Australian dietitian has shared how to meal prep in 30 minutes 
  • Angela of The Healthy Diary said preparing meals will save you time and money 
  • She recommended choosing ‘simple meals with few or similar ingredients’
  • Using pre-packed foods is also a fantastic way to keep the meal prep time short 

In a bid to encourage healthy eating habits, an Australian nutritionist has revealed her four tips to meal prep in only 30 minutes.

Angela of The Healthy Diary, from Melbourne, said preparing breakfast and lunch meals in advance will save time during the week and can lower stress levels.

In a TikTok video Angela made burger bowls with truffle mayonnaise, vegetarian Caesar salad along with a healthy pancake tray bake and portioned the food into containers for the week ahead.

‘Now you can keep your meal prep short and sweet with these four tips, but also remember that the more you practice it, the better and quicker you get!’ she wrote on Instagram.


When planning the dishes, Angela recommended choosing ‘simple meals with few ingredients’ to reduce the amount of overall cooking time.

The easier the meal, the better it can be for batch cooking.

She likes dishes like tray bakes, which are easy to divide into different portions for the week.


But if making more than one meal, she suggested choosing dishes with ‘similar ingredients’.

‘For example, I made a vegetarian Caesar salad and a burger bowl today… both with the same veggies,’ Angela said.

‘If you’re new to meal prepping, [give it] a good chance. It may feel overwhelming at the start but it will get easier as you get your rhythm in the kitchen.’


To reduce the prep time further, Angela said you should determine what needs to go the oven or air fryer first.

‘While these foods are cooking, focus on other elements of your meals,’ she said.


Purchasing pre-packed foods, such as salad mixes, rice and pasta, is also a fantastic way to keep the meal prep time super short and less than 30 minutes.

The handy tips are perfect for busy parents and those who are time poor but are wanting to lose weight.

Angela also said dinner should be freshly made each night.

How to make Angela’s pancake tray bake:

Serves two for breakfast or four as a snack:


  • 1 cup (100g) oat flour
  • 1 scoop of vanilla protein powder. I used
  • whey protein – optional
  • 1 tsp baking powder
  • Pinch of salt
  • 1 cup unsweetened almond milk
  • 50g plain Greek yoghurt (or dairy-free substitute). I used
  • Stevia/sweetener of choice to taste
  • 1 cup berries or fruit of choice
  • Maple syrup or peanut butter to serve


Pre-heat oven to 200C/390F

In a bowl, mix the dry ingredients (oat flour, protein powder, baking powder, and salt)

Start adding the almond milk, yogurt and sweetener. Mix until well combined.

Pour the mixture into a baking dish (20x20cm) and bake for 20 minutes at 200C/390F and a further 10 minutes at 180C/350F

Estimated Nutritional Information, per serve (1/2 the recipe): 42C, 6F, 21P // 305 kcals