How to save Time & Improve Results with meal Prep – by Sophie Benbow

‘Meal Prep’ has a bad wrap. We get it, the thought of slaving away in the kitchen for hours, eating food that might not be to your liking, the organisation and so on. Does it have to be that way though?

Our new trainer Sophie Benbow has been meal prepping for quite some time and here she shares her tips.

‘Meal Prep’ is not a label everyone likes to use, I find ‘food organising’ is much more appropriate for me. It can mean different things for different people but for me ‘meal prep’ is a way to plan out exactly what I need to be eating throughout the week in my own way. It helps to keep me accountable, it helps with portion control and it actually helps me think outside the box and be inventive with what I want to eat (let’s face it,no-one likes bland, boring food eaten day in and day out).

I start with a meal plan, then a shopping list and then the prep (which usually take a few hours). Once I’ve written a few meal plans with a shopping list I can rotate these depending on my specific diet goals and what I feel like eating that week.

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YOGA – so what’s all the fuss about?

It’s no secret that yoga is great for you – both for body and mind. However, there are numerous great benefits of adopting a regular yoga practice that aren’t immediately obvious. In addition to strengthening your body and helping with flexibility, yoga can work to benefit your internal organs, help with anxiety, and so much more. Even though yoga has been around for thousands of years, the practice has gained popularity (especially among westerners) over the last decade.

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Low Carb Avocado Pie


Pie crust

  • 180 ml almond flour
  • 60 ml sesame seeds
  • 60 ml coconut flour
  • 1 tablespoon ground psyllium husk
  • 1 teaspoon baking powder
  • 1 pinch salt
  • 3 tablespoons olive oil or coconut oil
  • 1 egg
  • 60 ml water


  • 2 ripe avocados
  • 240 ml mayonnaise
  • 3 eggs
  • 2 tablespoons fresh cilantro, finely chopped
  • 1 red chilli pepper, finely chopped
  • ½ teaspoon onion powder
  • ¼ teaspoon salt
  • 120 ml cream cheese
  • 300 ml shredded cheese


  1. Preheat the oven to 175°C. Mix all the ingredients for the pie dough in a food processor for a few minutes until the dough forms a ball. If you don’t have a food processor, just knead the ingredients together in a bowl using either a fork or your hands.
  2. Attach a piece of baking paper to a springform pan, no larger than 26 cm diameter. The springform pan makes it easier to remove the pie when it’s done. Grease the pan and the paper.
  3. Spread dough into the pan. Use an oiled spatula or your fingers. Pre-bake the crust for 10–15 minutes.
  4. Split the avocado. Remove peel and pit, and dice. Remove the seeds from the chilli and chop finely. Place the avocado and the chilli in a bowl and mix with the other ingredients.
  5. Pour mixture into the pie crust. Bake for 35 minutes or until lightly golden brown. Let cool for a few minutes and serve with a green salad.



Reap the benefits of leftovers! This pie is just as delicious the next day! It also stores well in the freezer. So, for a super-satisfying lunch, just toss a piece in your lunch bag. Or pack a few slices into your favourite basket and head out for a summer picnic. Or reheat a few pieces for an easy weeknight dinner. Just let those delicious leftovers work for you.

Serves 4

Salmon Burgers With Broccoli Mash & Lemon Butter


Salmon burgers

  • 700 g salmon
  • 1 egg
  • ½ yellow onion
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 50 g butter, for frying

Green mash

  • 450 g broccoli
  • 150 g butter
  • 50 g grated parmesan cheese
  • salt and pepper to taste

Lemon butter

  • 110 g butter at room temperature
  • 2 tablespoons lemon juice
  • salt and pepper to taste


  1. Preheat the oven to 100°C. Cut the fish in small pieces and place, along with the rest of the ingredients for the burger, in a food processor.
  2. Pulse for 30-45 seconds until you have a coarse mixture. Don’t mix too thoroughly, this can make the burgers tough.
  3. Shape 6-8 burgers and fry for 4-5 minutes on each side on medium heat in a generous amount of butter or oil. Keep warm in the oven.
  4. Trim the broccoli and cut into small florets. You can use the stem as well, peel it and chop into small pieces.
  5. Bring a pot of lightly salted water to a boil and add the broccoli. Cook for a few minutes until soft but not until all texture is gone. Drain and discard the boiling water.
  6. Use an immersion blender or a food processor to mix the broccoli with butter and parmesan cheese. Season to taste with salt and pepper.
  7. Make the lemon butter by mixing the butter (at room temperature) with lemon juice, salt and pepper in a small bowl using electric beaters.
  8. Serve the warm burgers with a side of green mash and a melting dollop of fresh lemon butter on top.


You can flavour the burgers in various ways. Try them with garlic, chilli, your favourite herbs or curry powder. Why not some capers or grated parmesan cheese? The butter can also be flavoured in a number of ways. We suggest trying freshly grated horseradish, it’s delicious!

You can always make the butter ahead, to let the flavours meld. Mmmm. Lemony goodness.

Chicken Burgers with Fried Cabbage and Tomato Butter



Chicken patties

  • 600 g ground chicken or ground turkey
  • 1 egg
  • ½ yellow onion, grated or finely chopped
  • 1 teaspoon kosher or ground sea salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon dried thyme or crushed coriander seed
  • 50 g butter, for frying

Fried cabbage

  • 700 g green cabbage
  • 75 g butter
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper

Whipped tomato butter

  • 110 g butter
  • 1 tablespoon tomato paste
  • 1 teaspoon red wine vinegar
  • sea salt and pepper to taste



  1. Preheat the oven to 100°C. Mix all ingredients for the patties in a bowl.
  2. Shape 6 or 8 patties and fry in butter on medium high heat until golden brown and fully cooked through.
  3. Place in the oven to keep warm.
  4. Shred the cabbage using a sharp knife, mandolin slicer or food processor.
  5. Fry the cabbage in a generous amount of butter on medium high heat until browned on the edges, but still has some body. Stir occasionally to make sure it cooks evenly. Season with salt and pepper. Lower the heat towards the end.
  6. Place all ingredients for the tomato butter in a small bowl and whip them together using an electric hand mixer. Plate the chicken patties and fried cabbage and place a dollop of tomato butter on top.