Jessica Spendlove Reports.
Nutrition is a science, but eating is a behaviour, which is why you need a personalised strategy to help you consistently execute your nutrition rhythm. If you love spending Sunday afternoons grocery shopping and meal prepping —great. If you don’t, then let’s find a strategy that will fit your life. Here are some strategies that might help you be more consistent with your nutrition rhythm.
1. Online grocery shopping
This is one of my go-to strategies. Most major supermarkets and many local butchers and providers now offer online ordering. You can shop weekly, set up a recurring order or simply repeat a previous shop in your account. A recurring order does not mean eating the same foods forever. Think around 60 to 70 per cent consistent. Your weekly staples such as eggs, bread, milk, yoghurt stay the same. Then rotate fruit, vegetables and protein sources each week to maintain diversity with minimal effort.
2. Partially prepared meals
If the end of the week is where things fall apart, this could be a great option for you. Some providers have part of the meal, rather than a full meal, such as the protein component, which is often the most time consuming. If you have this part sorted, it can significantly
reduce prep time. Two of the companies I use and recommend often for this are Dineamic and The Dinner Ladies.
3. Meal kits
Meal kits can work well if you still want to cook but want the process of ordering or buying done for you. While these can be great time-saving options, you do want to be selective, as some options can be carbohydrate heavy and light on protein or vegetables. If you know what to look for (such as 20 to 40 grams of protein per serve), use this knowledge to make the best selections, or upgrade the meal kit you have with a side salad or frozen vegetables.
4. Ready-made meals
There is a place for these, but it is important to know they are not all created equal. When choosing these options, look for ones with short ingredients lists and check the amount of protein and servings of vegetables. Again, you can boost up the vegetables with a side
salad or some extra vegetables if they are lacking.
5. Pay for someone to prep your meals
I realise this is not a strategy available to everyone —personally, it’s on my goals list for ‘one day’! I do have some clients and athletes who have a chef prepare their meals or some of their meals. At face value this might seem like a more expensive option, or not possible,
but if you are regularly eating out or using Uber Eats, it could be worth doing a cost comparison.
Tip: Easy pantry staples to elevate your
nutrition
Keep these foods on hand to make nutrition easier and instantly lift meal quality:
- yoghurt and frozen fruit such as berries for smoothies or quick breakfasts
- pre-washed salad mixes to add volume and fibre with zero prep
- frozen vegetables for fast, reliable vegetable intake
- tinned lentils and legumes for protein, fibre and gut health support
- mixed nuts or seeds to add healthy fats, texture and satiety.
Eating is one of the only behaviours, other than sleeping and breathing, that you do every single day. When it comes to improving your energy, wellbeing and performance, both today and in the future, your nutrition rhythm is one of the most powerful levers
that is totally within your control. Remember, when it comes to your nutrition rhythm, what you eat and how you eat are equally important, while also factoring what you need and the nuances, such as the quality of your food and the need for diversity.
The best bit, elevating your nutrition rhythm is about focusing on what you should be having, rather than focusing on restricting foods. When your nutrition rhythm becomes more predictable, your appetite and cravings are easier to manage, your energy is steadier
and decision-making becomes less reactive.
Edited extract from For the Long Run (Wiley, $34.99, 29 July 2026) byJessica Spendlove. Jessica is a wellbeing and high-performance keynote speaker and podcast host who has spent 15 years at the intersection of wellbeing and high performance, working across elite athletes, corporate leadership and the military . She has a Master of Nutrition & Dietetics and is an Associate with Monash Business School’s Corporate Education Program. Find out more at jessicaspendlove.com
