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Katie Scarlett Lolas on how to meal prep like a pro

Katie Scarlett Lolas, 31, is a teacher and Instagram influencer based in Sydney
She regularly share..

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  • Katie Scarlett Lolas, 31, is a teacher and Instagram influencer based in Sydney
  • She regularly shares weight loss snaps and impressive meal prep photos
  • Here, she speaks to FEMAIL and reveals her top meal prepping tips for 2018
  • Each shop for the week costs $120 for both herself and her husband
  • Of that shop, $25 – $40 is everything she needs for the meal prepping

By Laura House For Daily Mail Australia

Published: 23:53 EST, 2 January 2018 | Updated: 01:16 EST, 3 January 2018

Katie Scarlett Lolas, 31, from Sydney, turned to meal prepping as a way to help manage her nutrition and digestive health.

And ever since, she has been sharing snaps of her colourful creations and impressively organised meals on her Instagram.

Now boasting more than 83,000 followers, the teacher has spoken to FEMAIL and revealed her top prepping tips for 2018 and advice for those looking to up their organisation and become expert preppers themselves.

Katie Scarlett Lolas, 31, from Sydney, turned to meal prepping as a way to help manage her nutrition and digestive health

Katie Scarlett Lolas, 31, from Sydney, turned to meal prepping as a way to help manage her nutrition and digestive health

And ever since, she has been sharing snaps of her colourful creations and impressively organised meal prep sessions on her Instagram And ever since, she has been sharing snaps of her colourful creations and impressively organised meal prep sessions on her Instagram 

And ever since, she has been sharing snaps of her colourful creations and impressively organised meal prep sessions on her Instagram

'It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning,' she said  'It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning,' she said  

'It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning,' she said

'I've been prepping my breakfast and lunches for exactly one year and cook up my weekly batch of fresh food on a Sunday morning, to ensure I have everything ready for work on Monday,' Ms Lolas said.

'It takes between 1.5 to two hours depending on what I make. I always have my groceries ready though, so I can start cooking on Sunday morning.

'I prepare five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I grab something different from the shops for lunch.

'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages,' Ms Lolas said 'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages,' Ms Lolas said 

'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages,' Ms Lolas said

'I prepare five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I grab something different from the shops for lunch,' she said 'I prepare five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I grab something different from the shops for lunch,' she said 

'I prepare five breakfasts and between four and five lunches each week. To change things up, I usually have morning tea at work on Friday and I grab something different from the shops for lunch,' she said

How to save money at the supermarket

Always keep your eyes peeled for what's on special.

I don't purchase all my groceries from the one store. My snacks are always influenced by what's on sale in either Woolworths or Coles.

I also tend to buy my staple items like fruit, veg and protein from Aldi because it can be substantially less expensive and tastes just as good.

'I still like to make healthy choices even on my days off prepping. Sometimes I'll have brown rice sushi for lunch or a brown bread egg and salad sandwich. It really just depends on what I feel like on that particular day.'

For those who are looking to get started, Ms Lolas recommends stocking up on containers.

'Containers, containers and more containers! Most people will have everything they need to cook their food, but I found that I needed to invest in some good containers to carry and store all my prep to and from work each day,' Ms Lolas said.

'For my breakfast I purchase mason jars from either K-mart or The Reject Store. They're inexpensive and they last for ages.

Pictured is: Overnight oats w/lite soy milk and fruit, coconut Chobani with steel cuts and a Banana, brown rice and quinoa, pan fried chicken, kale, purple cabbage, green, yellow capsicum and edamame beans and a mandarin to finish as well as protein bar snacks Pictured is: Overnight oats w/lite soy milk and fruit, coconut Chobani with steel cuts and a Banana, brown rice and quinoa, pan fried chicken, kale, purple cabbage, green, yellow capsicum and edamame beans and a mandarin to finish as well as protein bar snacks 

Pictured is: Overnight oats w/lite soy milk and fruit, coconut Chobani with steel cuts and a Banana, brown rice and quinoa, pan fried chicken, kale, purple cabbage, green, yellow capsicum and edamame beans and a mandarin to finish as well as protein bar snacks

Pictured is: Tropical Acai & Chia Pudding Parfaits, a banana and YoPro yogurt, prawn taco prep - insanely delicious spicy prawns, basmati rice, cheese, tomato, black beans and corn - and either a muesli or protein bar for snacks Pictured is: Tropical Acai & Chia Pudding Parfaits, a banana and YoPro yogurt, prawn taco prep - insanely delicious spicy prawns, basmati rice, cheese, tomato, black beans and corn - and either a muesli or protein bar for snacks 

Pictured is: Tropical Acai & Chia Pudding Parfaits, a banana and YoPro yogurt, prawn taco prep – insanely delicious spicy prawns, basmati rice, cheese, tomato, black beans and corn – and either a muesli or protein bar for snacks

'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes. I've also started using containers from Meal Prep Australia.

'They're great because they're compartmentalised and I can keep my protein, carbohydrates and vegetable portions separate If I need to'

Ms Lolas also suggests making a detailed list of everything needed for a meal prep before stepping out of the house for a shop.

'Decide what you're going to make and figure out what you need before you go shopping,' she said.

Advice for those looking to start meal prepping for the first time

* Stock up on containers and storage options and make a list for groceries.

* Choose a simple recipe and start. Try to pick something that includes a lean protein, low GI-carbohydrate and lots of colourful vegetables.

* Meal prepping is cheaper and healthier. You have complete control of what goes into your food. It forces you to plan days in advance and will save you a great deal of time during the week.

* Don't get overwhelmed when you're a beginner. Sticking to the basics is always the best way to start.

* Don't try to incorporate too many new things at once. Start off with a healthy recipe you're already familiar with and when you feel comfortable you can add more.

* Don't be afraid to ask for advice or help from someone more experienced.

'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes,' Ms Lolas said 'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes,' Ms Lolas said 

'For my lunch and snack containers I usually buy the Sistema brand from Woolworths and I like them because they come in so many different shapes and sizes,' Ms Lolas said

By prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each dayBy prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each day

By prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each day

'I've made the mistake too many times of not checking my cupboards before leaving home and then purchasing things I already had. Lists help me stay focused and organised when out shopping.'

By prepping breakfasts, lunches and snacks, Ms Lolas is spending a third of the money she would have spent if she was buying them each day.

'A weekly shop for my husband and I is approximately $120 – $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40, including meat, vegetables and fruit,' she said.

'I also always shop around for the best prices and most of food I buy for my prep lasts for more than a week.'

'A weekly shop for my husband and I is approximately $120 - $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40,' she said'A weekly shop for my husband and I is approximately $120 - $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40,' she said

'A weekly shop for my husband and I is approximately $120 – $175 for breakfast, lunch and dinner. The meal prepping component of this weekly shop is approximately $25-$40,' she said

Pictured is:  Overnight oats made with unsweetened almond milk, fruit, cashew nuts and 1 scoop of  chocolate protein powder, Chobani Almond Coco Loco flip yoghurt and a nectarine, shredded roasted chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries w/ paprika and cobs popcorn for snacks Pictured is:  Overnight oats made with unsweetened almond milk, fruit, cashew nuts and 1 scoop of  chocolate protein powder, Chobani Almond Coco Loco flip yoghurt and a nectarine, shredded roasted chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries w/ paprika and cobs popcorn for snacks 

Pictured is: Overnight oats made with unsweetened almond milk, fruit, cashew nuts and 1 scoop of chocolate protein powder, Chobani Almond Coco Loco flip yoghurt and a nectarine, shredded roasted chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries w/ paprika and cobs popcorn for snacks

Ms Lolas tends to stick with overnight oats for breakfasts but prefers to vary her lunches each week.

'I love making overnight oats for breakfast because they're highly nutritious, quick and easy to make and I can dramatically change the flavour by just switching the fruit or type of milk I use,' Ms Lolas explained.

'I make something different for lunch every single week to keep things interesting. Some of my favourite lunches include, low-carb eggplant lasagna, Singapore noodle stir-fry with chicken and veggies and lastly, marinated BBQ chicken with tabouli and hummus.'

For snacks, fruit and yoghurt are her favourite options as they are delicious and easy to prepare.

'I make something different for lunch every single week to keep things interesting,' Ms Lolas said 'I make something different for lunch every single week to keep things interesting,' Ms Lolas said 

'I make something different for lunch every single week to keep things interesting,' Ms Lolas said

'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said

'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said

'Fruit is always a good option. I love yoghurt – my two preferred brands are YoPro and Chobani because they're high in protein, low in sugar and taste delicious,' she said.

'I also enjoy low-carb protein bars from Aussie Bodies and Bounce protein balls because they taste awesome and keep me full.'

For dinners, Ms Lolas prepares them each night and usually has something different each time.

'Some of my go-to-dinners are dishes like grilled white fish, Asian greens and brown rice, pasta, made with lean protein and lots of vegetables and even things like rice paper rolls with either prawns or chicken,' she said.

For dinners, Ms Lolas prepares them each night and usually has something different each timeFor dinners, Ms Lolas prepares them each night and usually has something different each time

For dinners, Ms Lolas prepares them each night and usually has something different each time

Ms Lolas said meal prepping has benefited her both physically and mentally since startingMs Lolas said meal prepping has benefited her both physically and mentally since starting

Ms Lolas said meal prepping has benefited her both physically and mentally since starting

'It really just depends what I feel like each night, but I always try to include a protein, low GI carbohydrate and vegetables.'

Ms Lolas said meal prepping has benefited her both physically and mentally since starting.

'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said.

'I exercise almost everyday and work fulltime, so I need to treat my body well.

'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said

'Prepping ensures I have energy and I am fuelling my body with nutritious, healthy food,' she said

'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition,' she said  'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition,' she said  

'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition,' she said

'It has also helped me manage my IBS, which has made a world of difference in my life. My stomach cramps and bloating have markedly improved because I’m eating homemade food that is high in fibre and nutrition.'

'I decided it was time to stop stressing about what to eat and wasting time each day looking for something and just have everything organised and ready.

'It makes me feel organised and ready to succeed, which is most certainly a positive.'

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Australia

Sydney seaplane crash: Exhaust fumes affected pilot, report confirms

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The pilot of a seaplane that crashed into an Australian river, killing all on board, had been left confused and disorientated by leaking exhaust fumes, investigators have confirmed.

The Canadian pilot and five members of a British family died in the crash north of Sydney in December 2017.

All were found to have higher than normal levels of carbon monoxide in their blood, a final report has found.

It recommended the mandatory fitting of gas detectors in all such planes.

British businessman Richard Cousins, 58, died alongside his 48-year-old fiancée, magazine editor Emma Bowden, her 11-year-old daughter Heather and his sons, Edward, 23, and William, 25, and pilot Gareth Morgan, 44. Mr Cousins was the chief executive of catering giant Compass.

The family had been on a sightseeing flight in the de Havilland DHC-2 Beaver plane when it nose-dived into the Hawkesbury River at Jerusalem Bay, about 50km (30 miles) from the city centre.

The final report by the Australian Transport Safety Bureau (ATSB) confirmed the findings of an interim report published in 2020.

It said pre-existing cracks in the exhaust collector ring were believed to have released exhaust gas into the engine bay. Holes left by missing bolts in a firewall then allowed the fumes to enter the cabin.

“As a result, the pilot would have almost certainly experienced effects such as confusion, visual disturbance and disorientation,” the report said.

“Consequently, it was likely that this significantly degraded the pilot’s ability to safely operate the aircraft.”

The ATSB recommended the Civil Aviation Safety Authority consider mandating the fitting of carbon monoxide detectors in piston-engine aircraft that carry passengers.

It previously issued safety advisory notices to owners and operators of such aircraft that they install detectors “with an active warning” to pilots”. Operators and maintainers of planes were also advised to carry out detailed inspections of exhaust systems and firewalls.

Read from source: https://www.bbc.com/news/world-australia-55862128

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Australia

Australia unlikely to fully reopen border in 2021, says top official

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Australia is unlikely to fully open its borders in 2021 even if most of its population gets vaccinated this year as planned, says a senior health official.

The comments dampen hopes raised by airlines that travel to and from the country could resume as early as July.

Department of Health Secretary Brendan Murphy made the prediction after being asked about the coronavirus’ escalation in other nations.

Dr Murphy spearheaded Australia’s early action to close its borders last March.

“I think that we’ll go most of this year with still substantial border restrictions,” he told the Australian Broadcasting Corporation on Monday.

“Even if we have a lot of the population vaccinated, we don’t know whether that will prevent transmission of the virus,” he said, adding that he believed quarantine requirements for travellers would continue “for some time”.

Citizens, permanent residents and those with exemptions are allowed to enter Australia if they complete a 14-day hotel quarantine at their own expense.

Qantas – Australia’s national carrier – reopened bookings earlier this month, after saying it expected international travel to “begin to restart from July 2021.”

However, it added this depended on the Australian government’s deciding to reopen borders.

Australia’s tight restrictions

The country opened a travel bubble with neighbouring New Zealand late last year, but currently it only operates one-way with inbound flights to Australia.

Australia has also discussed the option of travel bubbles with other low-risk places such as Taiwan, Japan and Singapore.

A vaccination scheme is due to begin in Australia in late February. Local authorities have resisted calls to speed up the process, giving more time for regulatory approvals.

Australia has so far reported 909 deaths and about 22,000 cases, far fewer than many nations. It reported zero locally transmitted infections on Monday.

Experts have attributed much of Australia’s success to its swift border lockdown – which affected travellers from China as early as February – and a hotel quarantine system for people entering the country.

Local outbreaks have been caused by hotel quarantine breaches, including a second wave in Melbourne. The city’s residents endured a stringent four-month lockdown last year to successfully suppress the virus.

Other outbreaks – including one in Sydney which has infected about 200 people – prompted internal border closures between states, and other restrictions around Christmas time.

The state of Victoria said on Monday it would again allow entry to Sydney residents outside of designated “hotspots”, following a decline in cases.

While the measures have been praised, many have also criticised them for separating families across state borders and damaging businesses.

Dr Murphy said overall Australia’s virus response had been “pretty good” but he believed the nation could have introduced face masks earlier and improved its protections in aged care homes.

In recent days, Australia has granted entry to about 1,200 tennis players, staff and officials for the Australian Open. The contingent – which has recorded at least nine infections – is under quarantine.

Read from source: https://www.bbc.com/news/world-australia-55699581

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Australia

Covid: Brisbane to enter three-day lockdown over single infection

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The Australian city of Brisbane has begun a snap three-day lockdown after a cleaner in its hotel quarantine system became infected with coronavirus.

Health officials said the cleaner had the highly transmissible UK variant and they were afraid it could spread.

Brisbane has seen very few cases of the virus beyond quarantined travellers since Australia’s first wave last year.

It is the first known instance of this variant entering the Australian community outside of hotel quarantine.

The lockdown is for five populous council areas in Queensland’s state capital.

Premier Annastacia Palaszczuk announced the measure on Friday morning local time, about 16 hours after the woman tested positive.

Ms Palaszczuk said the lockdown aimed to halt the virus as rapidly as possible, adding: “Doing three days now could avoid doing 30 days in the future.”

“I think everybody in Queensland… knows what we are seeing in the UK and other places around the world is high rates of infection from this particular strain,” she said.

“And we do not want to see that happening here in our great state.”

Australia has reported 28,500 coronavirus infections and 909 deaths since the pandemic began. By contrast, the US, which is the hardest-hit country, has recorded more than 21 million infections while nearly 362,000 people have died of the disease.The lockdown will begin at 18:00 on Friday (08:00 GMT) in the Brisbane city, Logan and the Ipswich, Moreton and Redlands local government areas.

Residents will only be allowed to leave home for certain reasons, such as buying essential items and seeking medical care.

For the first time, residents in those areas will also be required to wear masks outside of their homes.

Australia has faced sporadic outbreaks over the past year, with the most severe one in Melbourne triggering a lockdown for almost four months.

A pre-Christmas outbreak in Sydney caused fresh alarm, but aggressive testing and contact-tracing has kept infection numbers low. The city recorded four local cases on Friday.

Prime Minister Scott Morrison’s government has pledged to start mass vaccinations in February instead of March as was planned.

Lockdown interrupts ‘near normal’ life in Brisbane

Simon Atkinson, BBC News in Brisbane

At 8:00 today I popped to the local supermarket for some bread, milk – and because it’s summer here – a mango. I was pretty much the only customer.

When I went past the same shop a couple of hours later it was a different story – 50 people standing in the drizzle – queuing to get inside as others emerged with bulging shopping bags. “Heaps busier than Christmas,” a cheery trolley attendant told me. “It’s off the scale”.

Despite the “don’t panic” messages from authorities, pictures on social media show it’s a pattern being repeated across the city.

While shutdowns are common around the world, the tough and sudden stay-at-home order for Brisbane has caught people on the hop here after months of near normality.

But while such a rapid, hard lockdown off the back of just a single case of Covid-19 will seem crazy in some parts of the world, I’ve not come across too many people complaining.

And I don’t think that’s just because Aussies love to follow a rule. This is the first time the UK variant of the virus has been detected in the community in Australia.

And nobody here wants Brisbane to go through what Melbourne suffered last year. Even if it means going without mangoes.

Read from source: https://www.bbc.com/news/world-australia-55582836

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