Meal Prep

Perth’s Ultimate Guide to Conquering Meal Prep: 5 Delicious Hacks & Why Tommy Sugo Can Be Your Secret Weapon!

Let’s face it, perthlings, life gets hectic. Between work, family, that killer gym session you swore you’d do more often (hey, no judgment!), and that undeniable urge to explore Perth’s amazing beaches – who has time to cook every night?

Enter the glorious world of meal prep. It’s not just for fitness fanatics anymore! Meal prep is a brilliant way to:

  • Save Time: Batch cooking on weekends means less time scrambling in the kitchen after work.
  • Eat Healthy: Planning meals in advance helps avoid unhealthy temptations like take-out.
  • Save Money: Resisting the siren song of delivery apps keeps your wallet happy, too!

Critical Takeaways:

  • Meal prep in Perth is a lifesaver for busy schedules and healthy eating goals.
  • Planning, batch cooking, and portion control are essential to successful meal prep.
  • Utilize versatile ingredients like pasta dishes for creative and delicious meal prep options.
  • Tommy Sugo’s gourmet meal delivery in Perth offers fresh, convenient, and portion-controlled options for a stress-free meal prep experience.

But where do you even begin, you ask? Don’t worry; we’ve got your back (and your stomach!). Here are five delicious hacks to conquer meal prep in Perth and a secret weapon we’re about to reveal (wink wink).

Planning Makes Perfect (and Saves You Time!)

The cornerstone of successful meal prep is planning. Here’s how to become a meal prep planning pro:

1. Pick Your Meals & Portion Sizes

Think about your week ahead. What are your cravings? Are there busy days that need quick lunches? Don’t forget to consider dietary restrictions!

Once you have a general idea, research recipes and calculate portion sizes. Aim for a balance of protein, carbs, and healthy fats.

Example: Planning a protein-packed lunch for a busy Tuesday? A portion of Tommy Sugo’s delicious Lamb Spelt Ravioli with Bush Tomato & Native Mint (hello, unique flavors!) paired with a side salad is a winner.

2. Make a Grocery List & Stick to It

Resist the urge to impulse buy at the supermarket! Sticking to a pre-made grocery list ensures you have everything you need and avoids food waste.

Pro Tip: Perth has some fantastic farmers’ markets! Stock up on fresh, local produce to add vibrancy to your meal prep.

3. Batch Cooking Like a Boss

Dedicate a specific time (think Sunday afternoon) to batch-cooking your meals. This way, you’ll have them ready to grab and go throughout the week.

Bonus Tip: Utilize your slow cooker or invest in good-quality containers for freezing meals. Leftovers can be your best friend when that after-work gym session wipes you out!

4. Embrace the Power of Leftovers

Leftovers aren’t a punishment; they’re an opportunity! Get creative! Leftover roast chicken can be transformed into a delicious chicken salad for lunch.

Tommy Sugo Hack: Leftover pasta dishes like their creamy Bechamel Lasagna (gluten-friendly, hello!) can be easily reheated for a quick and satisfying lunch or dinner. Plus, the flavors often get even better the next day!

5. Get Creative & Don’t Be Afraid to Experiment!

Meal prep doesn’t have to be boring! Experiment with different cuisines, spices, and flavor combinations.

Inspiration Alert: Perth is a melting pot of cultures! Why not try a Thai-inspired stir-fry with some leftover chicken or a Mexican fiesta bowl with black beans and salsa? The possibilities are endless!

Unleash the Power of Pasta for Meal Prep Success

Here’s why pasta dishes are a goldmine for successful meal prep in Perth:

1. Endless Recipe Variations

Pasta is a blank canvas for your culinary creativity! The options are endless, from classic Bolognese to creamy Carbonara or a vibrant Primavera sauce.

Tommy Sugo to the Rescue! Need to be more inspired? Check out Tommy Sugo’s extensive menu. With options like Ricotta & Spinach Cannelloni, Sweet Potato, Eggplant & Chickpea Wholemeal Ravioli, and even a Mr. Meaty Bolognese Sauce

2. Meal Prep Magic: Freeze, Reheat, and Enjoy!

Pasta dishes are fantastic for freezing, making them ideal for meal prep. Here’s how to freeze and reheat your pasta creations like a champ:

  • Cooling is Key: Let your cooked pasta dishes cool completely before freezing. This prevents bacterial growth and ensures even reheating.
  • Portion Control Power: Divide your pasta creations into single-serving containers for easy grab-and-go lunches or dinners.
  • Freeze Like a Pro: Invest in airtight containers to prevent freezer burn. Label your containers with the date and contents to avoid any lunchtime mysteries!
  • Reheating Right: When reheating, use the stove top or microwave on low power, stirring occasionally, to prevent that dreaded rubbery texture.

Tommy Sugo Tip: Our gourmet pasta dishes are already cooked and portion-controlled, making them perfect for freezing and reheating for a stress-free meal prep experience. They’re made with fresh, high-quality ingredients, so you know you’re getting a delicious and nutritious meal.

3. Beyond the Classics: Reimagine Leftover Pasta

Leftover pasta doesn’t have to be a repeat of the night before. Get creative and transform it into a whole new dish!

  • Pasta Salad Power: Toss leftover pasta with chopped vegetables, a light dressing, and some protein like grilled chicken or chickpeas for a refreshing and healthy lunch.
  • Frittata Fiesta: Leftover pasta and some whisked eggs make a fantastic frittata. Add chopped veggies, cheese, or any other fillings for a protein-packed breakfast or brunch.
  • Soup It Up Got leftover pasta sauce? Blend it with some broth and cooked vegetables for a quick and comforting soup. Add leftover cooked pasta for extra heartiness.

Inspiration from Tommy Sugo: Feeling uninspired? Take a look at some of Tommy Sugo’s unique pasta dishes, like the Artichoke & Ricotta Ravioli or the Pumpkin Feta Ravioli. Imagine transforming them into a delicious pasta salad or a creamy vegetarian soup – the possibilities are endless!

4. Meal Prep on a Budget with Pasta

Pasta dishes are budget-friendly and perfect for meal prep in Perth. Here’s how to stretch your dollar:

  • Shop Smart: Buy dried pasta in bulk and stock up on seasonal vegetables when they’re on sale.
  • Embrace Meatless Mondays: Pasta dishes are naturally vegetarian-friendly. Explore lentil bolognese or a creamy pesto sauce with roasted vegetables for a delicious and affordable meal.
  • The Power of Beans: Beans are a fantastic source of protein and fiber. Add them to your pasta dishes for extra heartiness and a budget-friendly boost.

Tommy Sugo Advantage: While homemade is great, sometimes life gets busy. Tommy Sugo offers gourmet pasta dishes made with fresh, high-quality ingredients at a competitive price. Plus, you get the convenience of portion control and no dirty dishes!

5. Healthy and Delicious: Pasta for the Win!

Pasta gets a bad rap sometimes, but it can be a healthy and delicious part of a balanced meal prep plan in Perth:

  • Choose Whole Wheat: Opt for whole wheat pasta for added fiber and nutrients.
  • Veggie Power: Load up your pasta dishes with a variety of colorful vegetables for essential vitamins and minerals.
  • Lean Protein Powerhouse: Pair your pasta dishes with lean protein sources like grilled chicken, fish, or tofu for a complete and satisfying meal.

Look to Tommy Sugo: Many of Tommy Sugo’s pasta dishes, like the Lamb Spelt Ravioli with Bush Tomato & Native Mint or the Harvey Beef Ravioli, are packed with protein and vegetables, making them a healthy and convenient option for your meal prep journey.

Spice Up Your Life: Flavorful Inspiration for Meal Prep

1. Embrace Herbs & Spices

Dried herbs and spices are a lifesaver for meal prep. They add depth of flavor and can transform a simple dish into something extraordinary.

Experiment with:

  • Italian classics like oregano, basil, and rosemary for pasta dishes.
  • Warming spices like cumin, coriander, and smoked paprika for a Mexican twist.
  • Aromatic curries and Asian-inspired flavors like ginger, garlic, and lemongrass.

Tommy Sugo Inspiration: Take a cue from some of Tommy Sugo’s flavorful offerings! Their “Siciliana Sauce” boasts capers, capsicums, and anchovies for a punchy Mediterranean flavor, while their “Primavera Sauce” features a vibrant combination of mushrooms, olives, and chili.

2. Freshness is Key

While some ingredients freeze well, using fresh herbs whenever possible adds a vibrant touch to your meals.

Pro Tip: Grow your own herb garden! Having fresh herbs readily available makes it easy to add a touch of flavor to your meal prep creations.

3. Citrus Magic

A squeeze of fresh lemon or lime juice can brighten up any dish. It’s especially effective with seafood dishes or pasta salads.

4. Remember the Acid!

Acidity from ingredients like vinegar or tomatoes adds another layer of complexity to the flavor.

Experiment with:

  • A splash of balsamic vinegar in a pasta salad.
  • A squeeze of fresh lemon juice over grilled fish.
  • A dollop of tomato paste to add depth to your sauces.

5. Get Saucy!

Homemade or store-bought sauces can take your meal prep to the next level.


  • Marinate chicken in a teriyaki sauce for an Asian-inspired stir-fry.
  • Toss leftover pasta with a creamy pesto sauce for a quick and satisfying lunch.
  • Whip up a simple tomato sauce for a base to endless pasta variations.

Tommy Sugo Advantage: Running short on time? Tommy Sugo offers a variety of delicious and flavorful sauces like their Napolitana Sauce or “Siciliana Sauce” – perfect for adding instant flavor to your meal prep creations!

Meal Prep

Embrace the Power of Leftovers: Creative Transformations

There’s a misconception that leftovers are boring. Not true! With a bit of creativity, you can transform leftover pasta dishes into exciting new meals, saving you money and reducing food waste. Here are some leftover pasta magic tricks you can incorporate into your meal prep routine:

1. Leftover Pasta Salads: A Refreshing Lunch Option

Leftover pasta is the perfect base for a refreshing and healthy lunch salad. Here’s how to turn leftovers into a lunchtime masterpiece:

  • Chop it Up: Dice leftover pasta, cooked vegetables, and any leftover protein like chicken or chickpeas.
  • Veggie Power: Add a variety of chopped fresh vegetables like bell peppers, cherry tomatoes, cucumbers, or olives for extra texture and nutrients.
  • Cheese, Please: Grated parmesan cheese or crumbled feta adds a salty and creamy element to your salad.
  • Dressing Dreams: Light Italian dressing, a simple lemon vinaigrette, or a creamy pesto dressing can completely transform the flavor profile.

Inspiration Alert! Feeling uninspired? Check out some of Tommy Sugo’s unique pasta creations, like the Pumpkin and feta Arancini Balls or the Spinach and ricotta Cannelloni. Imagine chopping these flavorful ingredients into a salad with some roasted vegetables and a light vinaigrette—a delicious and healthy lunch option ready in minutes!

2. Leftover Pasta Frittatas: A Protein-Packed Breakfast or Brunch

Leftover pasta and some whisked eggs make a fantastic protein-packed frittata. Here’s how to create a breakfast or brunch masterpiece:

  • Preheat & Grease: Preheat your oven and grease a baking dish.
  • Whisk Away: Whisk together some eggs with a splash of milk, grated parmesan cheese, and your favorite herbs like parsley or oregano.
  • Leftover Love: Add your leftover cooked pasta (and any other leftover ingredients you like, such as chopped vegetables, cooked meats, or cheese) to the egg mixture.
  • Bake it Up: Pour the mixture into your prepared baking dish and bake until golden brown and set.
  • Slice & Enjoy: Slice your frittata into wedges and enjoy it warm or at room temperature.

Pro Tip: Need to have leftover pasta? No worries! You can use any cooked whole-wheat pasta for this recipe, making it a great way to use leftover pasta bought specifically for meal prep.

3. Leftover Pasta Soups: Cozy Comfort Food

Leftover pasta sauce can be easily transformed into a comforting and quick soup. Here’s how to create a warm and satisfying meal:

  • The Base: Sauté some chopped onions and garlic in olive oil. Add your leftover pasta sauce and some vegetable broth.
  • Veggie Boost: Add chopped vegetables like carrots, celery, or zucchini for extra texture and nutrients.
  • Leftover Love: If you have leftover cooked vegetables or protein like chicken, toss them into the pot for an extra flavor and texture boost.
  • Creamy Dream (Optional): To enhance the flavor, stir in a dollop of cream cheese or sour cream near the end of cooking.
  • Pasta Power: For a heartier soup, add some leftover cooked pasta to the pot and simmer until heated through.

Tommy Sugo Tip: Got a leftover portion of Tommy Sugo’s Creamy Bechamel Lasagna? Don’t despair! Simply blend it with some broth and cooked vegetables for a quick and creamy vegetarian soup. Remember, leftover sauces can be your best friend in the meal prep kitchen!

Beyond the Plate: Meal Prep Essentials & Tips

While delicious pasta dishes are a star player in meal prep success, there are other essential considerations to take your meal prep journey to the next level.

1. Invest in Quality Containers

Airtight containers are vital to keeping your prepped meals fresh and delicious. Consider:

  • Glass Containers: Environmentally friendly and allow you to see what’s inside.
  • BPA-Free Plastic Containers: Lightweight and convenient for portion control.
  • Reusable Silicone Bags: Perfect for freezing soups and sauces.

Pro Tip: Label your containers with the date and contents to avoid lunchtime mystery meals!

2. Utilize Your Freezer

Freezing is a fantastic way to extend the shelf life of your prepped meals. Follow these essential tips for freezing success:

  • Cooling is Crucial: Let your cooked meals cool completely before freezing to prevent bacterial growth and ensure even reheating.
  • Portion Control Power: Divide your meals into containers for easy grab-and-go lunches or dinners.
  • Freeze Like a Pro (continued): Invest in good quality, freezer-safe containers. Choose airtight options to prevent freezer burn. Label your containers with the date and contents for easy identification.
  • Reheating Right: When reheating frozen meals, use the stovetop or microwave on low power, stirring occasionally, to prevent that dreaded rubbery texture.

Tommy Sugo Advantage: The beauty of Tommy Sugo’s gourmet meals is that they are already cooked and portion-controlled, making them perfect for freezing and reheating for a stress-free meal prep experience. Plus, they’re made with fresh, high-quality ingredients, so you know you’re getting a delicious and nutritious meal, even after freezing.


Conquering meal prep in Perth can be a manageable task. With a little planning, creativity, and perhaps a secret weapon (wink wink, nudge – we’re looking at you, Tommy Sugo!), you can enjoy delicious, healthy, and convenient meals throughout the week.

So, ditch the takeaway menus and the late-night scramble to the fridge. Embrace the world of meal prep and discover the freedom and satisfaction of having healthy, home-cooked meals at your fingertips.

Ready to get started? Head over to and explore Tommy Sugo’s delicious menu today! We can’t wait to be a part of your meal prep journey!

Conquer Meal Prep in Perth: FAQs

1: How long does meal prep last?

Properly stored cooked meals will last in the refrigerator for 3-4 days or in the freezer for up to 3 months.

2: What are some excellent containers for meal prep?

Airtight containers are essential for meal prep. Glass containers, or BPA-free plastic containers are both excellent options.

3: I only have a little time to cook. Can I still meal prep?

Absolutely! Utilize your weekends for batch cooking, or consider using a meal prep service like Tommy Sugo for fresh, pre-cooked, and portion-controlled options.

4: Is meal prep expensive?

Supermarket, and you can focus on buying ingredients in bulk when they’re on sale. Here at Tommy Sugo, we offer delicious and affordable gourmet meals that can be a great time-saving option for your meal prep routine.

 5: I’m vegetarian/vegan. Can I still meal prep?

Of course! There are endless possibilities for vegetarian and vegan meal prep. Explore lentil bolognese, creamy pesto with roasted vegetables, bean salads, or stir-fries. Tommy Sugo offers a range of vegetarian options like the Artichoke & Ricotta Ravioli or the Sweet Potato, Eggplant & Chickpea Wholemeal Ravioli, perfect for incorporating into your meal prep plan.

6: What are some tips for reheating frozen meals?

The key to reheating frozen meals is to avoid uneven heating, and that dreaded rubbery texture. Here are some tips:

  • Defrost First (Optional): For best results, defrost your frozen meal in the refrigerator overnight. However, you can skip this step if you need more time.
  • Low and Slow: Reheat your meal on the stovetop over low heat, stirring occasionally. Alternatively, use the microwave on low power, stopping every minute from stirring until heated through.
  • Splash of Moisture: Reheating your frozen meal with a splash of water or broth can help prevent dryness.

7: I get bored with eating the same thing all week. How can I keep meal prep interesting?

Meal prep doesn’t have to be boring! Here are some tips:

  • Variety is Key: Plan a variety of meals throughout the week to keep your taste buds happy.
  • Spice it Up: Experiment with different herbs and spices to add flavor to your meals.
  • Leftover Magic: Get creative with leftover ingredients! Transform leftover pasta into a salad or soup, or use leftover chicken for a stir-fry.
  • Tommy Sugo Inspiration: Browse Tommy Sugo’s extensive menu for inspiration! You’ll find something new to try every week with a wide range of flavors and dietary options.

 8: Is meal prep healthy?

Meal prep can be healthy if you focus on using fresh, whole ingredients and portion control. Here are some tips:

  • Whole Foods First: Focus on whole grains, lean protein sources, and plenty of fruits and vegetables.
  • Portion Control is Key: Pre-portion your meals to avoid overeating.
  • Healthy Fats: Include healthy fats like olive oil or avocado for satiety and nutrient absorption.
  • Look to Tommy Sugo: Many of Tommy Sugo’s dishes are made with fresh, high-quality ingredients and are a good source of protein and vegetables, making them a healthy choice for your meal prep.

9: What are the benefits of using a meal prep service like Tommy Sugo?

There are many benefits to using a meal prep service like Tommy Sugo:

  • Saves Time: Skip the grocery shopping, chopping, and cooking! Tommy Sugo delivers fresh, pre-cooked meals straight to your door.
  • Portion Control: Tommy Sugo meals are perfectly portioned, helping you stick to your healthy eating goals.
  • Variety & Convenience: Choose from various delicious and healthy meals to suit your taste and dietary needs.
  • Stress-Free Meal Prep: Take the stress out of meal prep and enjoy delicious, home-cooked meals all week long.

10: How can I order from Tommy Sugo?

Ordering from Tommy Sugo is easy! Simply visit our website at and browse our extensive menu. Choose your meals, select your delivery date, and checkout securely. We deliver fresh, gourmet meals straight to your door in Perth, making meal prep a breeze!

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Also, see 10 Perth Gift Basket Ideas That Deliver Perth-Sonality (and Deliciousness)!


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