After a season of indulgence, lazy mornings and spontaneous meals, getting back into a healthy routine can feel overwhelming. The start of the year is a time for fresh habits, smarter meal planning and simple ways to feel your best—without spending hours in the kitchen.
According to research, the post-holiday slump is real, with many people struggling to regain their energy and motivation in January. But setting yourself up for success doesn’t have to be complicated.
Dietitian and nutritionist Susie Burrell shares her go-to hacks for resetting your health routine, helping you save time, energy and money while making nutritious eating effortless.
1. Make Meal Prep Your Sunday Ritual
“When motivation is low after a long workday, it’s easy to opt for takeaway,” says Susie. Batch cooking and meal prepping on Sundays ensures you always have nutritious meals ready to go.
Her top tip? Keep freezer-friendly protein staples like Tassal Tassie Frozen Salmon, which is rich in Omega-3s, high in protein and lasts up to three months in the freezer. Pair it with a mix of veggies, brown rice or wholemeal pasta for quick, balanced meals all week long.
2. Stock Your Kitchen with Healthy Staples
A well-stocked fridge and pantry make healthy eating a breeze. Susie’s must-haves include:
- Frozen and fresh fruit and vegetables
- Frozen Salmon & Barramundi
- Wholemeal pasta & brown rice
- Nuts, seeds & Greek yoghurt
- Canned proteins like chickpeas & lentils
Having these on hand means you can whip up a balanced meal in under 15 minutes.
3. Make Healthy Snacking Easy
When hunger strikes, having healthy options ready to go is key to avoiding processed convenience foods.
Susie suggests prepping a “snack station” in the fridge and pantry, stocked with:
- Cut-up veggies & hummus
- Washed fruit
- Nuts & seeds
- Hard-boiled eggs
- Cheese & wholegrain crackers
This simple habit ensures you always have nutritious options within reach.
4. Cut Yourself Some Slack
Trying to eat perfectly all the time often leads to burnout and frustration. “Healthy eating should be about balance, not restriction,” says Susie.
Rather than focusing on what you can’t have, aim for consistency over perfection—and allow room for occasional indulgences without guilt.
5. Try This Easy, Nutritious Recipe: Creamy Salmon Tray Bake
A simple, one-pan meal that’s packed with protein, healthy fats and flavour, this Creamy Salmon Tray Bake is perfect for busy nights.
Ingredients
- 2 Tassal Tassie Salmon Fillets, diced
- 2 zucchinis, chopped
- 2 punnets of baby Roma tomatoes, whole
- 2 cups of baby spinach
- 150g of light cream cheese
- 3 cups pasta, cooked al dente (optional)
- 1 tbsp extra virgin olive oil
- Parmesan cheese, to serve
Method
- Preheat oven to 180°C. Place diced salmon, zucchini and tomatoes in a large baking tray. Drizzle with olive oil.
- Top salmon and vegetables with cream cheese. Season with salt and pepper.
- Bake for 15-20 minutes, or until the cheese has melted.
- Remove from oven and stir melted cream cheese through the salmon and vegetables.
- Add cooked pasta and spinach, then stir to coat everything evenly.
- Return to oven for another 5-10 minutes, or until salmon is golden brown.
- Serve warm with a sprinkle of Parmesan and enjoy!
By keeping meals simple, planning ahead and making small, sustainable changes, you can reset your routine with ease and feel energised and nourished all year long.
What’s your go-to healthy habit? Share your routine with us!
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