Meal prepping - preparing food in advance for the week ahead - is the single most impactful habit for improving nutrition. When healthy food is already prepared, ready, and portioned, it eliminates the decision fatigue that leads to poor food choices at the end of a long day. The investment is a few hours on Sunday; the return is consistent, on-target nutrition every day of the week.
Start small. Your first meal prep session doesn't need to produce 21 meals. Pick just one meal to prepare in bulk - lunches are the most practical starting point since they're often the most vulnerable to poor choices when you're busy at work. Cook a large batch of a simple, versatile base: rice, quinoa, or sweet potato for carbohydrates; chicken breast, mince, or tuna for protein; roasted vegetables for micronutrients. Portion into containers and refrigerate.
The equipment you need is minimal: a set of glass or BPA-free plastic containers in uniform sizes (Coles and Woolworths both stock good value options), a rice cooker (optional but massively convenient), sheet pans for roasting vegetables, and quality sharp knives to make prep efficient. Over time, expand your meal prep to include breakfasts and dinners. The process becomes faster as you develop a routine and learn to cook multiple components simultaneously. Most experienced meal preppers complete a full week's prep in 2 hours.