- Katie Scarlett Lolas, 31, is a teacher and Instagram influencer based in Sydney
- She regularly shares weight loss snaps and impressive meal prep photos
- Here, she speaks to FEMAIL and reveals her top meal prepping tips for 2018
- Each shop for the week costs $120 for both herself and her husband
- Of that shop, $25 – $40 is everything she needs for the meal prepping
By Laura House For Daily Mail Australia
Published: 23:53 EST, 2 January 2018 | Updated: 01:16 EST, 3 January 2018
Katie Scarlett Lolas, 31, from Sydney, turned to meal prepping as a way to help manage her nutrition and digestive health.
And ever since, she has been sharing snaps of her colourful creations and impressively organised meals on her Instagram.
Now boasting more than 83,000 followers, the teacher has spoken to FEMAIL and revealed her top prepping tips for 2018 and advice for those looking to up their organisation and become expert preppers themselves.
Katie Scarlett Lolas, 31, from Sydney, turned to meal prepping as a way to help manage her nutrition and digestive health
And ever since, she has been sharing snaps of her colourful creations and impressively organised meal prep sessions on her Instagram
'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,' she said
'I've been prepping my breakfast and lunches for exactly one year and cook up my weekly batch of fresh food on a Sunday morning, to ensure I have everything ready for work on Monday,' Ms Lolas said.
'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 prepare 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 grab something different from the shops for lunch.
'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages,' Ms Lolas said
'I prepare 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 grab something different from the shops for lunch,' she said
How to save money at the supermarket
Always keep your eyes peeled for what's on special.
I don't purchase all my groceries from the one store. My snacks are always influenced by what's on sale in either Woolworths or Coles.
I also tend to buy my staple items like fruit, veg and protein from Aldi because it can be substantially less expensive and tastes just as good.
'I still like to make healthy choices even on my days off prepping. Sometimes I'll have brown rice sushi for lunch or a brown bread egg and salad sandwich. It really just depends on what I feel like on that particular day.'
For those who are looking to get started, Ms Lolas recommends stocking up on containers.
'Containers, containers and more containers! Most people will have everything they need to cook their food, but I found that I needed to invest in some good containers to carry and store all my prep to and from work each day,' Ms Lolas said.
'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages.
Pictured is: Overnight oats w/lite soy milk and fruit, coconut Chobani with steel cuts and a Banana, brown rice and quinoa, pan fried chicken, kale, purple cabbage, green, yellow capsicum and edamame beans and a mandarin to finish as well as protein bar snacks
Pictured is: Tropical Acai & Chia Pudding Parfaits, a banana and YoPro yogurt, prawn taco prep – insanely delicious spicy prawns, basmati rice, cheese, tomato, black beans and corn – and either a muesli or protein bar for snacks
'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes. I've also started using containers from Meal Prep Australia.
'They're great because they're compartmentalised and I can keep my protein, carbohydrates and vegetable portions separate If I need to'
Ms Lolas also suggests making a detailed list of everything needed for a meal prep before stepping out of the house for a shop.
'Decide what you're going to make and figure out what you need before you go shopping,' she said.
Advice for those looking to start meal prepping for the first time
* Stock up on containers and storage options and make a list for groceries.
* Choose a simple recipe and start. Try to pick something that includes a lean protein, low GI-carbohydrate and lots of colourful vegetables.
* Meal prepping is cheaper and healthier. You have complete control of what goes into your food. It forces you to plan days in advance and will save you a great deal of time during the week.
* Don't get overwhelmed when you're a beginner. Sticking to the basics is always the best way to start.
* Don't try to incorporate too many new things at once. Start off with a healthy recipe you're already familiar with and when you feel comfortable you can add more.
* Don't be afraid to ask for advice or help from someone more experienced.
'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes,' Ms Lolas said
By prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each day
'I've made the mistake too many times of not checking my cupboards before leaving home and then purchasing things I already had. Lists help me stay focused and organised when out shopping.'
By prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each day.
'A weekly shop for my husband and I is approximately $120 – $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40, including meat, vegetables and fruit,' she said.
'I also always shop around for the best prices and most of food I buy for my prep lasts for more than a week.'
'A weekly shop for my husband and I is approximately $120 – $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40,' she said
Pictured is: Overnight oats made with unsweetened almond milk, fruit, cashew nuts and 1 scoop of chocolate protein powder, Chobani Almond Coco Loco flip yoghurt and a nectarine, shredded roasted chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries w/ paprika and cobs popcorn for snacks
Ms Lolas tends to stick with overnight oats for breakfasts but prefers to vary her lunches each week.
'I love making overnight oats for breakfast because they're highly nutritious, quick and easy to make and I can dramatically change the flavour by just switching the fruit or type of milk I use,' Ms Lolas explained.
'I make something different for lunch every single week to keep things interesting. Some of my favourite lunches include, low-carb eggplant lasagna, Singapore noodle stir-fry with chicken and veggies and lastly, marinated BBQ chicken with tabouli and hummus.'
For snacks, fruit and yoghurt are her favourite options as they are delicious and easy to prepare.
'I make something different for lunch every single week to keep things interesting,' Ms Lolas said
'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said
'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said.
'I also enjoy low-carb protein bars from Aussie Bodies and Bounce protein balls because they taste awesome and keep me full.'
For dinners, Ms Lolas prepares them each night and usually has something different each time.
'Some of my go-to-dinners are dishes like grilled white fish, Asian greens and brown rice, pasta, made with lean protein and lots of vegetables and even things like rice paper rolls with either prawns or chicken,' she said.
For dinners, Ms Lolas prepares them each night and usually has something different each time
Ms Lolas said meal prepping has benefited her both physically and mentally since starting
'It really just depends what I feel like each night, but I always try to include a protein, low GI carbohydrate and vegetables.'
Ms Lolas said meal prepping has benefited her both physically and mentally since starting.
'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said.
'I exercise almost everyday and work fulltime, so I need to treat my body well.
'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said
'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition,' she said
'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition.'
'I decided it was time to stop stressing 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 succeed, which is most certainly a positive.'
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