Week 4 – Rituals and Rhythms (part one)



We’re going to go on a journey through the world of Rhythms + Rituals.

This could be called Meal Prep. Call it what you want, to me, meal prep sounds rigid and like a chore – but that’s me.

Let’s start with what these words mean, according to the dictionary…

Rhythm: a “movement marked by the regulated succession of strong and weak elements, or of opposite or different conditions”. Let’s just summarise this to movement and doing something. In this case, cooking and learning new cooking skills that work for us.

Ritual: an action arising from convention or habit. A series of actions or type of behaviour regularly and invariably followed by someone. Let’s just summarise this to doing something regularly, whether that’s daily, nightly, monthly, yearly. In this case – we cook on a Sunday to get our shit together for the week.

Putting a positive spin on cooking and meal times is already in place for some of us. Think: birthday, Christmas, dinner parties, summer BBQ’s, pancake day. The trick is to fill out the joy to the other areas of our everyday life. We know how special big moments of the year are. You know what food you’re going to have. You know what food makes it feel like that time of year – I’m thinking Christmas pudding. Can you have a Christmas without pudding? Who knows, I’m not game to try it.

While getting lost in everyday life is easy to do. We need to bring back the fun. It’s our job. Remember the meaning of life we cracked a few weeks back? It is a real thing. You don’t know what you’ve got til it’s gone and maybe one day when your legs don’t work, you’ll wish you could stand in the kitchen listening to some jazz doing a little hip sway from side to side.

Life is precious. I know you know that. How can you infuse your day with a little more of this vibe, so the experience of cooking or the weight of responsibility doesn’t get you down?

You can meal prep your heart out. Go nuts. The process goes like this:

  • Look at your calendar, plan what days you need food.

  • Schedule your day to cook.

  • Find recipes.

  • Get the ingredients.

  • Cook them.

There’s no other secret recipe or hack that I can give you.

Some things do work better together though.

Fill your oven (utilise the energy output) and pop something on the stove. Here are some ideas:

  • Roast a chook. Roast a tray of veggies. Put a dhal or curry on the stove.

  • One pot oven meal. Yellow rice. Chop up veggies. Make a batch of brekky smoothies.

All the recipes you need are within the pages of The Library.

Make as much as you want and start where you’re at. If you’re still struggling to show up to your kitchen and enjoy it. Maybe make one thing extra and make something you’re in love with eating, get some joy back, have fun. Then flow from there.

This isn’t a race.

You don’t need to be Nigella by the end of the 8 weeks. You have this content for life to come back to when you need.

I’d hate to see you spend hours in the kitchen cooking all the things, for it to be unenjoyable and not get eaten.

Take your time. Build over time.

Start with 1 recipe every week and take small steps.


    Lesson 1: Sexy Meal Prep

    CLASS: Sexy Meal Prep (part one)

    Meal Planning Tips

    • Figure out your calendar – when you’re home and what meals you need.

    • Start where you’re at – if life commitments are big at the moment, start small, prep one meal only. It could be as simple as 1 extra potato roasted for lunch the next day.

    • Make it a ritual – choose a day of the week that works best for you and COOK! Make the time for you and the future deliciousness you’re about to whip up in the kitchen. The world benefits when you take the time to make some good food for yourself.

    • Cook recipes you’re chomping at the bit to eat. If you’re not into curries, don’t prep a curry.

    • Remember to eat your food.

    • Remember you can store almost anything in your freezer. In fact, I encourage you to make extra and use your freezer more. A full freezer uses less energy, then a half full or empty freezer.

    What to do now you’ve cooked all this deliciousness

    • Eat it!

    • Use your freezer. You don’t need to eat everything you make straight away, freeze in snaplock bags or your containers of choice. I often to say to cook for future you! For those times you’ll be lazy, sick or just so darn busy.

    Lesson 2 - The Simplicity of your Rhythms
    The Meal Planner

    I’ve made a meal plan and meal planner for you.

    Download meal plan

    Download meal planner

    Slow Cooker Anything (done for you recipe)


    Recipe from Kitchen Saucery – Savoury


    • Meat: 1 whole chicken / lamb leg
      Veggie: 1 cup soaked lentils or black beans or kidney beans

    • 2 onions, diced

    • 2 carrots, diced

    • 2 sticks celery, diced

    • 1 potato, diced

    • 2 tomatoes, diced

    • A bunch of thyme or oregano

    • 1 tbsp peppercorns / a good few crackles of back pepper

    • 2 tbsp apple cider vinegar

    • Enough water to sit half way up your meat in the slow cooker
      Fill water to the top, this will create a bonus broth – for the veggie version, I suggest filling the water as high as you can


    1. Place all ingredients in your slow cooker and cook on low for 8 hours.

    2. Serve straight away.
      Meat – serve with roasted veggies or a base like quinoa or mash.
      Veggie – serve as a soupy/stewy meal with a chunk of bread and/or finely chopped leafy kale or silverbeet.

    3. Top with coconut yoghurt, yoghurt, lemon, leftover roasted veggie dip, pesto, toasted seeds.

    4. Store stock in jars/containers in fridge. Or in 250mL – 500mL portions in the freezer.

    Saffron Couscous (done for you recipe)



    • 1 cup couscous

    • 1 cup boiling water

    • 3 tbsp olive oil

    • 1 tbsp butter

    • A good 2 pinches of salt

    • A pinch of saffron

    • 1 lemon, cut in half

    • 2 tbsp chopped parsley


    1. In a heat proof bowl, combine all ingredients (except parsley) and mix to combine. Place lid on top of bowl and allow to stand for 2 minutes.

    2. Remove lid and fluff with a fork, adding an extra tablespoon of olive oil if required.

    3. Serve as a base to ‘slow cooker anything’.

    Weekly Review Worksheet

    How to use this worksheet

    This worksheet is a reflection tool for you to get the most out of each week. It should take you around 5-10 minutes to complete, (it may take longer in the beginning) once you’ve watched the classes.

    This isn’t mandatory and I won’t be checking up on you.

    If you’d like to email me your worksheets (lou@lunchladylou.com.au), I’d be so excited to take a look at them. I love learning everyone’s lessons, their AHA moments and what really landed in the class.

    Use this as a chance to review what you’ve done each week. Reviewing our actions helps us retain information we’ve learnt. It also acts as a nice reminder when you go to make these recipes again and you can’t remember a certain step you added from your past cook.

    I recommend for each class, printing the ingredients list so you can take notes during each class.

    To edit: You will need to save a copy of this worksheet to your computer.