Meal Prep For a New Week

Let’s start thinking about some solid meal planning for the upcoming week —because a bit of prep now means a smoother ride later. No scrambling at 6 p.m., no last-minute takeout regrets. Just a clear plan, good food, and one less thing to stress about. Trust me, your future self will thank you.

Meatball Con Carne

Ingredients

350g beef mince

350g Pork mince

1 Red onion, coarsely grated

1 teaspoon Mild chili powder

1 teaspoon Smoked paprika

1 teaspoon Ground cumin

1 teaspoon Garlic powder

1 teaspoon Onion powder

½ teaspoon Ground coriander

1 teaspoon Salt

1/2 teaspoon Black pepper

1/2 cup Breadcrumbs

2 tablespoons Tomato Sauce

1 tablespoon Worcestershire sauce

1 Egg

1 Red onion, diced

1 tablespoon Oil

2 teaspoons Ground cumin

400g can Black beans, rinsed and drained

400g Canned, diced tomatoes

100g Corn - frozen or fresh

1 teaspoon Tabasco or Chipotle sauce

200g Grated Cheddar cheese - optional

200g Sour cream

300g Corn chips

Method

Combine the chili powder, smoked paprika, cumin, garlic powder, onion powder, ground coriander, salt, and black pepper in a small bowl. Stir well and set aside.

• You can also buy a ready-made mix if you don't want to make your spice mix.

Mix the beef and pork mince in a large bowl with the homemade spice blend, breadcrumbs, egg, tomato sauce, Worcestershire sauce, and red onion. Use your hands to mix until well combined. Shape into meatballs, the size you prefer.

Heat the oil in a large frying pan over medium-high heat.

Add the meatballs and cook until browned all over. Don’t overcrowd the pan—do it in batches if you need to. Remove from the pan and keep them separate for now.

Add the diced red onion, to the pan, add a bit more oil if needed, and fry till fragrant.

Add the cumin, black beans, diced tomatoes, corn, and Tabasco/chipotle sauce to the pan. Stir everything together, scraping up any browned bits from the bottom. Simmer for 10–15 minutes, until thick and rich. Add the meatballs and stir through to heat.

If using cheese then sprinkle evenly over the top. Cover with a lid to let it melt, or pop it under the grill for 3–5 minutes until golden and bubbling.

Spoon into bowls and finish with a dollop of sour cream. Serve with crunchy corn chips on the side.

Meal prep tip:

This recipe makes a solid batch, so it’s perfect for prepping ahead. Once cooled, divide the meatballs and sauce into airtight containers.

Store in the fridge for up to 4 days, or freeze for up to 3 months. Just reheat until piping hot, add a fresh spoon of sour cream with your corn chips on the side.

White Bean & Vegetable Soup

Ingredients

3 x 425g cans of Cannellini beans, drained and rinsed

1 large Onion, finely chopped

½ small Red chili, seeded and finely chopped (or sub ¼ tsp chili flakes)

4 Cloves garlic, minced

2 tablespoons Olive oil

2 Carrots, peeled and sliced into 5mm rounds

3 Celery stalks, diced

150ml Dry white wine (e.g., Sauvignon Blanc or Pinot Grigio)

750–900ml vegetable stock, warm

1 teaspoon White miso paste

1 piece Parmesan rind

120g Baby spinach leaves

1 teaspoon Salt (adjust to taste)

½ teaspoon Black pepper

2 Bay leaves

1 sprig each: fresh thyme, rosemary, oregano, tied into a bundle with kitchen twine

Juice of ½ lemon

Method

Set a heavy-bottomed pot or Dutch oven over medium heat and add the oil.

Add onion, carrot, and celery. Cook for 8–10 minutes, stirring occasionally, until the vegetables are soft and translucent — not browned. This is your flavor base.

Add the garlic and finely chopped chili (or chili flakes). Sauté for 1 minute until fragrant, ensuring garlic does not brown or become bitter.

Pour in the wine. Use a wooden spoon to scrape any browned bits off the bottom of the pan. Simmer until reduced by half, about 3–5 minutes.

Stir in the white miso paste (pre-dissolved in warm stock) to dissolve evenly and build umami.

Add drained cannellini beans, Parmesan rind, bay leaves, herb bundle, and 750–900ml vegetable stock—season with salt and black pepper.

Bring to a gentle boil, then reduce to a low simmer. Cover loosely and let it cook for 25–30 minutes, stirring occasionally. This allows the aromatics to infuse and the beans to soften further.

Discard the herb bundle, bay leaves, and Parmesan rind.

Use an immersion blender to purée approximately ⅓ of the soup. This creates a creamy texture while retaining rustic character. Alternatively, transfer 2–3 cups to a blender, purée, and return to the pot.

Stir in baby spinach and cook for 2–3 minutes, until wilted.

Add the lemon juice and stir through.

Taste and adjust seasoning — salt, pepper, and heat — as needed.

Store refrigerated for up to 5 days. Reheat gently; avoid boiling to maintain emulsion.

You can also freeze this soup. Let it cool completely and then portion it into containers. When ready to use, thaw and reheat over low heat. I will suggest that you leave out the spinach and lemon juice and only add them when reheating, will give a brighter color.

Chocolate Cupcakes

Ingredients

¾ cup (94g) Self-raising flour

½ cup (41g) Cocoa powder

¼ teaspoon Salt

2 Large eggs, at room temperature

½ cup (100g) Castor sugar

½ cup (100g) Packed light brown sugar

⅓ cup (80ml) Vegetable oil

2 teaspoons Vanilla extract

Zest of 1 Orange - finely grated

1/2 cup (90g) White chocolate chips

½ cup (120ml) Buttermilk, at room temperature

Method

Preheat oven to 175°. Line a 12-cup muffin pan with paper liners.

In a medium bowl, whisk together the self-raising flour, cocoa powder, and salt. Set aside.

In a large bowl, whisk together the eggs, sugar, oil, vanilla extract, and orange zest, and whisk until fully combined and smooth.

Add dry ingredients to the wet mixture in two batches, alternating with the buttermilk. Mix gently until just combined — do not overmix.

Use a spatula to fold in the chocolate chips evenly.

Scoop batter into prepared liners, filling each about ⅔ full. Bake for 18–22 minutes, or until a toothpick inserted in the center comes out with moist crumbs (not wet batter).

Let cool in pan for 5 minutes, then transfer to a wire rack.

These moist cupcakes are lovely without icing sugar but feel free to decorate.