Geelong workers embrace meal prep amid 8% grocery price surge

Geelong’s Barwon Health dietetics team has seen a 30% spike in inquiries about meal prep this financial year, as families and shift workers scramble to balance rising food costs with ever-tighter schedules. The hospital’s outpatient nutrition service, based at the McKellar Centre in North Geelong, now runs a free monthly workshop called “Plan, Prep, Prosper” that has capped attendance at 40 people per session-and every session since February has sold out within 48 hours.

The interest comes as no surprise to local nutrition advocates. The average Geelong household now spends $280 per week on groceries, up from $259 a year ago, according to the most recent Barwon Region Consumer Price Index data released in June. Meanwhile, the typical commute from Armstrong Creek to the city centre has stretched to 45 minutes each way, leaving less time for evening cooking.

Smart shortcuts that actually work

At the Fresh Pantry on Pakington Street, owner Sarah Mitchell says she’s noticed a shift in what customers are buying. “Three years ago, people grabbed whatever was on special. Now they come in with printed lists, asking for bulk portions of brown rice, lentils, and frozen veggie mixes,” she said. The shop’s weekly meal-prep starter box-containing pre-portioned lean mince, sweet potatoes, capsicum, and a spice sachet-has become its second-best-selling item, moving 120 units a week since launch in April.

Barwon Health’s senior dietitian, who coordinates the McKellar workshops, advocates a “three-hour Sunday blitz” approach. The method involves dedicating Sunday afternoon to cooking three base components-a grain, a protein, and a roasted vegetable mix-which can be combined into lunches and dinners from Monday to Thursday. “We tell people to think assembly, not cooking, during the week,” the dietitian told attendees at the July 5 session. “One batch of quinoa, one tray of roast veggies, and one grilled chicken breast can become four different meals if you vary the sauce.”

The data backs the strategy. A 2025 study published in the Journal of Nutrition Education and Behaviour found that families who meal-prepped at least one day per week reduced their weekly food spend by an average of 22% and cut ultra-processed food intake by 34%. For a Geelong family of four, that translates to roughly $240 saved per month-enough to cover the average family’s monthly electricity bill.

Local resources to get started

For those who want hands-on guidance, the Geelong Waterfront parkrun group has informally paired with a local personal trainer to host a monthly “Run & Prep” session on the third Saturday. Participants run or walk the 5km loop along the Barwon River walking trail, then gather at the Eastern Beach rock pool area for a 30-minute meal-prep demonstration. The next session is July 19 at 8am. No booking required.

At the Grovedale Neighbourhood Centre, a six-week “Meal Prep for Shift Workers” program runs every Tuesday night at 6pm, costing $25 per session. The course covers batch-cooking for irregular hours, including techniques for freezing single portions and using slow cookers on night-shift weeks. Centre manager Linda Tran told the Geelong Advertiser last month that the program had a waitlist of 14 people for the July term.

The key, local experts say, is to start small. “Don’t try to prep 21 meals on your first Sunday,” the McKellar dietitian advised. “Pick one meal-say, lunch-and prep it for three days. Do that for two weeks, then add dinner.” She also recommends Geelong’s Pako Fresh Pantry and the Belmont Foodworks for affordable bulk staples, noting that rice and legumes are often 30% cheaper by the kilogram than in smaller packets.

With winter demand for cooking-heavy soups and stews already surging, the Barwon Health team is planning an extra workshop in late August to meet demand. For now, residents can book the next available “Plan, Prep, Prosper” slot on the Barwon Health website or call the McKellar Centre reception. As one attendee put it after the July session: “I finally feel like I’ve got a handle on dinner, not the other way around.” As always, consult your GP or a qualified dietitian before making significant changes to your eating habits.