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Welcome to The Nutritionist UK Coaching Podcast — your exclusive audio space designed to make this process easier, clearer, and more effective for you.
Inside, you’ll find bite-sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise and help you take action — without needing to sit down and read through everything.
Whether you’re walking, cooking, or on the school run — this is here to keep you consistent, informed, and moving forward.
Let’s get into it.
Welcome to the Nutritionist UK Coaching Podcast, your exclusive audio space designed to make this process easier, clearer, and more effective for you. Inside, you'll find bite sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise to help you take action without needing to sit down and read through everything. Whether you're walking, cooking, or on the school run, this is here to keep you consistent, informed, and moving forward. Let's get into it.
@paulthenutritionist:Well, I wanted to follow in a conversation I had with a couple of people this week. I want to just have a bit of a, bit of a life hacks episode when it comes to prepping food, things you can do to make your life super easy, there's times limited, and there are just some things that are, like, at the top of my mind that hopefully can really help you. Some of them, think I've spoken about in the past year, others I haven't, so I think you're going find these really helpful, they're time savers, they save you loads of time, save you loads of money, and just means you haven't got to spend hours cooking. So, first thing to say, as I've said before, I'm super lazy, and so if I can save time and if I can cut corners, I'm going to cut corners, which is why, as I think I've said to most of you, I have a smoothie every morning. The reason why I have a smoothie is because it will take me maybe forty two seconds, if that, to prep it, make it, consume it.
@paulthenutritionist:And in that smoothie, have frozen blueberries, a scoop or two of vanilla protein, milk, banana, and sometimes a bit of a handful of spinach in. I blitz that up and that sorts me out. Sometimes I might put oats in it as well, just to give it a little bit more substance, or if I know I'm not going to be eating for a while, but that is one of the easiest, quickest breakfasts that you can make. So that's the first thing. Now on frozen spinach, I don't buy frozen spinach, what I buy is those normal big bags of spinach that are in an insultingly large bag and then they go off, apparently, in two days.
@paulthenutritionist:I'll use a bit of it and then I will chuck the rest in the freezer. I do the same with bananas sometimes, so if I've got some bananas, I know about you but I've got like a very precious time period of probably about two days where the banana is acceptable for me to consume anything over that and it's too ripe, anything under that and it's under ripe. So what I do is if I do have a surplus of bananas, I will chop them up, peel them and chop them up, put them in a bag and throw them in the freezer as well, because then again they're good to go, I haven't got to worry about it, chuck that straight in the smoothie, bish, bash, bosh, done. Obviously blueberries are frozen, all fruits frozen for smoothies. I think that's it with regards to the sweeter things.
@paulthenutritionist:Now the other thing I do is I have I can't remember the last time I cut an onion, cut a pepper, or crushed garlic, Because what I will do, and if you go into Aldi, they have pureed garlic, pureed chilli, and pureed ginger, and it's like 60p. So I will always have those in the fridge, ready to go. I will also always buy frozen chopped onion, frozen chopped peppers. You can get those from Lidl and Aldi, but if you go to Tesco and probably Sainsbury's as well, they've got frozen chopped everything. There is absolutely no reason why you should be spending your time peeling onions and chopping them, especially when they go out a date.
@paulthenutritionist:It's a quid for a bag, and that will save you so much time. The other thing that I do is I never ever, ever, ever buy chicken breast whole unless I genuinely need to. If I am cooking chicken, often it needs to be cut and it needs to be diced, so I will always buy chopped chicken breast. I think it's like 20p extra, and I will buy that because I can't be asked to nobody likes the feeling of cooked chicken, and I just cannot be asked to touch it, so I buy it chopped, I put the seasoning on top of it. On seasonings, actually, you can get from Lidl and Aldi, garlic and herb seasoning, chicken seasoning, I put that on most things.
@paulthenutritionist:There was something else I was going to say. No, ve forgotten. It will come back to me. Rice. I always buy microwavable rice, they re usually pre flavoured, very very very very very unlikely to get food poisoning from rice pouches, they're also cheaper, easier to store, and they take two minutes in the microwave, so they do that.
@paulthenutritionist:What you can also get is frozen basmati rice, two minutes perfect rice with no washing up or faff. In Tesco, can get frozen chopped herbs as well, so coriander, parsley, basil, so you can if you didn't wanna get the dry herbs, you can get frozen versions. I I have lemon and lime in bottles, again, can from shots, but you can freeze leftover lemon and lime juice, and turn put them in ice cube trays for usually for summer, to add some flavoured drinks. And the other thing that I might do is I will buy a one kilogram tub of Greek yogurt or skier, I'll stir in a scoop of vanilla whey, and then I'll portion those into jars, and I might put some frozen boobies in them, and then you've got like five grab and go breakfasts with 30 grams of protein each, absolutely no cooking. A real simple batch cook, so you can eat this five times if you wanted to because it's like a base mix.
@paulthenutritionist:If you cook one kilogram of turkey mince, add chopped tomatoes, or even better, another life hack for you. Don't buy chopped tomatoes, buy no, do buy chopped tomatoes, but buy the chopped tomatoes that has basil flavouring, and it's called chopped tomatoes with basil, there's chopped tomatoes with herbs. Use that because it's cheaper than normal tomato sauce and it has less shit in. But buy cooked sorry, cooked one kilogram of turkey mince, add some chopped tomatoes with basil in, frozen onion, frozen peppers, season it, and then you can turn that into five different meals all week. And you can turn it into a chilli, pasta bake, fajitas, stuffed peppers, burrito bowls, just cooked ones, five recipes, zero brainpower.
@paulthenutritionist:Also, pre portion everything the minute you get home. So, if you've got a time before you put your shopping away, split things into bags. So, for example, if you add like nuts, split them into 20 gram bags, or split your crisps or popcorn into one portion grams bags, or pre cut fruit for three days, put them in tupperware, put them in bags, so you haven't got to worry about thinking about that when you're not in that headspace. What's another thing? So a flavour trio of sauces which should always be stocked is soy sauce, honey, garlic and ginger paste.
@paulthenutritionist:You can turn that into an instant stir fry sauce, or a marinade or a glaze or a dressing, so you should always have soy sauce, honey, garlic and ginger paste. They can go on pretty much everything. Pre cooked tinned noob potatoes are really good fried, tinned lentils are really good, and actually Lidl or is it Aldi, they've got lentil and chickpea like little pouches which are really good. Juice, I say, tomatoes and tomato puree is a good base for most meals. If you're a fish eater, you can easily get tinned fish like tuna sardines, not sardines, tuna, salmon, add 20 to 35 grams of protein in those.
@paulthenutritionist:Keeping one of each of these categories at all times, so ensuring you've got protein, so prawns, cooked chicken and eggs. Carbs, always make sure you've got microbial rice wraps. Bagels, the protein versions. Veg, get yourself some frozen veg pouches, so they take four minutes. They've got one portion of veg in, you can get them in all supermarkets, all freezer sections, chuck them in the microwave, four minutes, bish bash bosh, put a tiny bit of salt on them, sorted, frozen peppers, as I said, frozen mixed veg, combine any of those with your meal, and that'll taste really, really good.
@paulthenutritionist:Another thing is use one, if you haven't got air fryer, what are they called, liners, just use greaseproof paper so you can throw all the ingredients on it, lift it out, there s no cleaning, and it just saves loads and loads of time. The other thing as well is if you re at work or if you re travelling, having your work bag in your boot or in your desk at work, always have a protein bar, a bag of popcorn, and one piece of fruit and electrolytes. It just stops you having to spend loads of money in vending machines, it means you've always got something ready to go. And the final thing is that if you feel like you need something sweet post dinner or whenever, at any point of the day, something that I like to do is that I'll have with my dinner in the evening frozen, frozen, sparkling water, and I'll add some sugar free squash to it. It just adds more of a flavour than that boring water.
@paulthenutritionist:It kind of gives you some sweet in your mouth, and it goes down really nicely, and having it with your dinner just makes you feel like you can even have it in a wine glass if you want, to make it feel like you're being exotic. Think that is all of them. I'm just trying to think if there's anything else. UHT milk, because milk can obviously go off. I tend to buy UHT milk because it lasts longer, you can buy loads of it, it usually cheaper, tastes just as good, so always go for that.
@paulthenutritionist:And I think that is pretty much it. Don t think there s anything else. If you can think of any others, let me know. And on that, if there are any things or any episodes or any topics you'd like me to cover, please do send me a WhatsApp, let me know, and we'll jump on them so that everyone's ready. We are going be doing a Christmas episode, we can't post Christmas.
@paulthenutritionist:But I hope you found this one really helpful, and I shall speak to you soon.