icon-account icon-glass

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.
  • Food
  • Here’s How To Meal Prep Like A Seasoned Pro

    15th September 2021

    15th September 2021

    By Beth Shelper

    Sometimes lunchtimes in the workplace can lead to some pretty heavy feelings of jealousy.

    Look to your left and someone’s ordered a tasty takeout treat. Look to your right, and someone’ else is eating yesterday’s leftover pizza that looks really, really good. Open the shared office fridge, and there are piles of tupperware filled with someone’s lunch for the week.

    Yeah. All five days of it.

    You may be thinking, what is meal prepping? Why do people do it? And how do people meal prep? There are a huge host of benefits when it comes to meal prepping, but planning (and starting) your meal prep journey can be pretty daunting. That’s where we come in.

    Why meal prep?

    People meal prep for a variety of reasons, but mostly to save. Save time, save energy and save on calories (normally gained from those tempting office snacks or the café round the corner).

    How to meal prep

    Meal prepping is a skill. A science, if you will. Here at Innermost, we’re big fans, and love starting our weeks off with some healthy meal prep to set us up for the week.

    We’ve rounded up our five top meal prepping tips to get you going and sum up the fundamentals of a healthy meal prep strategy…

    Make sure you’re cooking in batches

    Wondering when to meal prep? Once a week. We recommend a Sunday. In batch.

    If you batch cook once a week, that means that when you get home from work (and your potentially timely commute) you don’t have to worry about dinner for the evening (and even lunch for the next day) and can put your feet up straight away. Nice. Nailed it.

    Cooking in batch means that you cook up a number of portions at once (perhaps one portion for everyday of the week, or multiple people) so that you don’t have to prepare your meals everyday the night before.

    Batch cooking is a great way to save time and money, as batch cooking enables you to freeze and save your meals for future use. Not only is this extremely cost effective, it’s a really sustainable way to ensure that you are making the most out of the ingredients that you are buying.

    Download an app for your inspiration

    If you’re falling victim to eating the same old meals every day for lunch and dinner, don’t worry, you’re not alone. Finding inspiration for your cooking and recipes can be difficult, and sometimes it can just be easier to cook that classic Spaghetti Bolognese again.

    If you’re struggling, why not use an app to help you?

    Unsurprisingly (as there really is an app for everything these days), there are a number of apps that allow you to tailor your meal prep to you, giving you complete control over your dietary preferences, recipes and ingredients – even with your fitness goals in mind!

    Some of our favourites include…

    Don’t forget to mix it up

    Remember not to eat the same things day in, day out. That’s going to get real boring, real fast.

    Whilst batch cooking is a real game changer when it comes to meal prepping and saving time, make sure that you aren’t batch cooking so much so that you’re only eating one thing, all of the time. A healthy meal prep plan includes a variety of meals, ingredients, and nutrients to ensure that your diet is balanced.

    If you’re struggling, you can throw in a protein shake using The Health Protein every once in a while. They act a as a pretty good meal replacement, too.

    A healthy meal prep strategy is a varied meal prep strategy.

    Make sure you pack smart

    If you’re freezing or transporting your meal prep, it’s important that you are packing and storing your meals correctly. Ensure that you are using microwavable containers for ease of use, and make sure that your containers are leak free to avoid any spillages on your way to the office.

    If you’re using reusable plastic containers over glass, ensure that the plastic is BPA free, too. Once you’ve found a suitable container, buy one for each day and then you only have to wash up once a week, too! It’s a win-win situation.

    Don’t forget the labels

    When you’re in the meal prep mode, it can be pretty easy to forget when you’ve cooked a certain meal, what you’ve cooked, and when you need to eat the contents by.

    Once you’ve portioned out your meal prep, make sure to label the container – this is especially helpful if you’re freezing foods for future use. Labelling also wards off potential break room thieves who are checking the fridge for an easy lunchtime steal when you’re not looking…


    Having a healthy meal prep strategy not only will include your diet, but help you safe money, time and energy. It seems like a no brainer to us, really.

    If you’re still struggling for inspiration when it comes to easy meal prep recipes, check out some of our favourites featured on Insight, below:

    Happy meal prepping, Innermoster’s!

    Product Spotlight

    Other Insights

    Coffee with milk
    There are plenty of reasons that people choose to switch to a vegan milk, ranging from the milk alternatives health benefits, their reduced environmental impact, and even their taste. But when it comes to choosing the best non-dairy milk for you, the healthiest milk alternative, or even the best non-dairy milk for coffee, it can become a bit challenging to choose between the many, many milk alternatives on the market. We’re here to break it down. We’re talking taste, sustainability and more. It’s the battle of the non-dairy milk alternatives, if you will. But first, as always, let’s get the basics out the way. What are non-dairy milks? Non-dairy milks are a group of plant-based milks such as oat, cashew and coconut milk, that are made without the need for dairy milk from cows. This means that not only are their environmental impact much lower, but that they are great for those that want to follow a vegan lifestyle and remove animal by-products from their diet. They’ve also got some pretty sweet health benefits, too. What are the benefits of non-dairy milks? Of course, the health benefits of non-dairy milks vary from milk to milk, but broadly, some of the great benefits of dairy milk alternatives include: Great sources of calcium Cholesterol free Easier to digest A delicious taste Fewer calories Due to the increasing popularity of dairy milk alternatives, too, you’re spoilt for choice when it comes to brands, milk types and even flavours. For this reason, here at Innermost we recommend that if you try one dairy milk alternative and don’t like it – maybe you don’t like the taste or texture, just try another one! You’re sure to find one that you love. It can be pretty overwhelming when selecting the best milk alternative, though. So let’s take a look together… What is the most sustainable milk alternative? It’s a fact that in general, plant-based milks are more sustainable. Their production uses less land, less water and their production leads to far fewer levels of greenhouse gases than dairy milk counterparts. The two most sustainable milk alternatives are soy milk, who’s production requires the least amount of water, and almost milk, who’s production leads to the least carbon dioxide. So, if you’re looking to make the swap to a dairy-free milk in the hope of making a sustainable dietary choice, soy or almond are the milks for you. What is the best non-dairy milk for protein shakes? When it comes to choosing the best non-dairy milk for protein shakes, you’re looking for a delicious taste and a creamy texture. Both of which are provided by almond milk. Almond milk has a similar, creamy consistency to cows milk which is ideal for creating thick and satisfying protein shakes, and the vitamin content of this milk packs a punch, too. Almond milk contains Vitamin A, Vitamin D and Vitamin E, which is a great addition to your protein shake, for sure. For those that love a caffeine boost, almond milk is often considered the best non-dairy milk for coffee, too! If you’re looking for a great tasting dairy milk alternative to add to your shakes, though, we really recommend coconut milk. Sweet and delicious, coconut milk is a firm cult favourite for protein shakes, especially with our pineapple flavoured product The Energy Booster… did someone say Pina Colada? What is the healthiest milk alternative? If you’re thinking of making the switch from dairy milk to plant milk, it’s probably fair to say that one of the biggest motivators behind this choice is the health benefits. Maybe you’re lactose intolerant and fed up of the milk-induced bloating, or perhaps you’re just conscious of the high fat content that dairy milk can bring… Whilst these are worthy concerns, when deciding on the healthiest milk alternative, it’s important to consider the sugar content of your brand of choice. That’s what you should be looking for. Soy milk is one of the most popular dairy milk alternatives, and it’s not hard to see why. As one of the healthiest on the market, soy milk contains just as much protein as cows’ milk, and as long as the milks don’t contain any added sugars and are unsweetened, soy milk is definitely the healthiest pick. Summary There are a few really key points to consider when making the switch to a dairy milk alternative. Firstly, non-dairy doesn’t mean non-delicious. Many people opt for a dairy milk alternative for the taste and difference that these milks can bring to smoothies and protein shakes as a result, for example. Secondly, switching to non-dairy milks is a great choice for the environment. The dairy industry has a hugely detrimental affect on the environment, and so switching to one of these delicious alternatives is a great way to reduce your environmental impact. By the way… why not make the change this World Vegan Day? Whether you opt for oat milk, soy milk, almond milk, or any other of the worthy plant-based milk alternatives, let us know what you think! Head on over to @liveinnermost. We’d love to hear from you. Read more
    5 Easy Vegan Swaps To Make This World Vegan Day