1/ Assess your schedule and set realistic goals

Look at your weekly routine and schedule and identify a day and time in the week or weekend to prepare. This way you can determine how many meals you will need, what you are cooking and what ingredients you need.

For example, I make larger and more bulky meals around the days I work longer hours, or late. I can just grab something from the fridge, reheat and eat! Pack some extra to leave at work, or take it with you on the commute home.

2/ Plan ahead of time

Find some time during the week to ponder on what meals you want to make, and what are easy. These meals do not need to be 5-stars, just keep it simple. Planning meals can be easy if you aim to build you plate with a balance of protein, carbohydrates, healthy fats and plenty of vegetables.

Separating the planning from the doing means you have less decision fatigue during the week, when your energy might be low and less nutritious choices everywhere.

For instance, work out what protein variety you want to eat weekly. I like to cook chicken, tofu, falafel, kangaroo. Once you have planned what protein you want to eat, you can easily add carbs like sweet potato or rice and add steamed veg or a salad with each. Viola

3/ Embrace batch cooking

Cooking in large amounts is the best time-saver for people on a tight schedule. Instead of cooking a meal for 1, or 2, cook a bigger amount to keep in the fridge for a few days. I love making a huge batch of roasted vegetables and potato or sweet potato and pair them with salad and protein I have frozen (which you can easily reheat) or fish.

You can also batch cook staple ingredients like meatballs, chicken strips, tofu or burger patties in large amounts and freeze them to use for later.

4/ Make use of slow cookers

Slow cookers are a life saver for people on a tight schedule. They allow you to cook meals with minimal effort – just chuck everything in and there you go. Aim to wake up 1 hour earlier than normal in the morning, prepare and add ingredients like lean meats, vegetables, spices, garlic and onion to your slow cooker.

Set it to low and slow, and by the time you come home from work it’s read, and you’ll have a delicious and healthy meal waiting for you.

5/ Keep healthy staples on hand

Stocking your pantry and refrigerator with healthy staples ensures that you will always have the building blocks to a balanced and nutritious meal at any time.

Stock up on canned or dried beans, seeds, canned tuna or salmon, frozen fruits or vegetables and wholegrains so they are readily available.

6/ Simplicity is key

Just remember that simplicity is key, and recipes that require minimal ingredients and preparation are going to help free up time in your life for other things. Of course, it is nice to put effort into cooking 5-star here and there, but during the week lets simplify it.

Meals such as a stir fry, Mexican, protein with roasted vegetables, salads and wraps can easily be customized with various ingredients and are quick to whip up, that you don’t really need to stress over.