5 healthy foods to keep prepped in the fridge for quick, mojo boosting meals

Let’s be real — when you’re tired, rushed, or overwhelmed, the last thing you want to do is chop veggies or cook meat from scratch. That’s why having a few key ingredients prepped and ready to go in the fridge is a total game-changer.

At Nutrition Queensland, I’m always reminding clients that healthy eating isn’t about perfection — it’s about making life easier, not harder. So here are 5 powerhouse foods to prep once and use all week to fuel your energy, weight loss, and sanity.

1. Sliced or diced onion – The flavour foundation

Pre-cut onion is a lifesaver. Store it in a sealed container and it’s ready to throw into:

• Stir-fries

• Omelettes

• Soups and slow cookers

• Sautéed with other veggies

• And my favourite - salads 

Onion adds flavour, antioxidants, and gut-loving compounds without fuss — and saves you from teary eyes during the week!

2. Broccoli or cauliflower florets – The ultimate detox foods 

Break your broccoli or cauliflower into florets and store them in a glass container.
These are ideal for:

• Roasting with olive oil

• Quick steaming or stir-frying

• Tossing into salads or frittatas

It's easy to skip these powerful foods as they easily go into the 'too hard basket' when you're rushed and haven't got much time. 

Both are super high in fibre, vitamin C, and anti-inflammatory benefits — plus, they’re super versatile when they’re already prepped.

3. Chopped bok choy or rocket – The most powerful greens. 

Wash and chop your bok choy or rocket ahead of time and dry them well before storing.

Bok choy is perfect for

• Stir-fries

• Sautéing with garlic and onion

• Throwing straight into salads 

Rocket is perfect for

• Salads!

Leafy greens like these are light, nourishing, and energising — and when they’re ready to go, you’ll use them much more often.

4. Grilled chicken or steak strips – The protein lifesavers!

Cook up a batch of seasoned chicken or steak strips and store them in a container, ready to add to meals in seconds.

They’re perfect for:

• Salads

• Snacks

• Pre / post work out foods 

• Quick bowls with veggies

Protein is key to feeling full, burning fat, and maintaining your muscles and mojo — having it ready takes the guesswork out of your meals and ensures you hit your protein requirements. 

5. Boiled eggs – nature’s perfect snack

Boil a batch of eggs and keep them in the fridge for a fast, nourishing protein hit.

Use them for:

• Snacks on the go

• Slicing into salads

• A quick breakfast with avocado

They’re full of B vitamins, protein, and healthy fats — and super satisfying!

Nutrition Queensland tip:

Pick one day a week (like Saturday or Sunday) to do your prep. Play music, light a candle or put your favourite show on and enjoy the process. When your fridge is full of real food that’s ready to go, you make healthy choices without effort.

Need help getting organised with healthy food and staying on track? 

If you feel like you’re always scrambling, skipping meals, or unsure what to eat — I’ve got you.

As your trusted Townsville nutritionist (and beyond) I’ll help you build simple systems, food confidence, and a body you love living in.

Book your FREE Health Reset call today  and let’s take the stress out of eating well, losing weight and feeling great!