Mum prepares 22 healthy meals for family in mammoth prep session every Sunday

A mum-of-two who prepares 22 meals a week for her family has revealed her secrets.

Nicole Knight, 25, from Queensland, Australia, goes into chef mode every Sunday as she plots the family’s eating plan for the week ahead.

The mum, who shares her tips with 20,000 Instagram followers, boxes up a variety of meals for her partner Adam and two-year-old son Aspen, the Daily Mail reports.

And Nicole claims she creates the full eating plan – and does the rest of her shopping – for around £80-£110 each week.


This includes the items needed for little girl Zephi, who is still too young to eat her mum’s meals.

Nicole has a couple of tips for anyone who wants to start weekly prepping.

She recommends keeping the number of different dishes you create to a minimum at first. 

And one time-saving hack is to cook bigger portions at dinner so any leftovers can be boxed up for the next day.

When it comes to saving money and packing each dish full of healthy vegetables, Nicole has a few favourites.


She leans towards pasta bake, Sheppard’s pie, lasagne and spaghetti bolognaise because she can "hide lots of veggies" in them.

Nicole said she started prepping in huge volumes because she wanted to take control of what her family were eating.

She added: "Generally on Sundays I like to plan my meals and write a shopping list accordingly. I then either shop at a fruit and veg store, butchers, markets or your typical grocery store.

"Once home I write a list of what I need to do whilst prepping. I try to write this list in order, for example each element in the meals like cooking rice/pasta or preparing certain meats.

"I either find recipes online or use my own. I divide the meals into containers once cooked and store them accordingly (fridge or freezer).

"Most meals last 3-4 days in the fridge depending on their contents."

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