Meal prepping: weekly plan & recipes
17. Oktober 2024
What exactly is meal prepping?
The key rule: select ingredients that keep well. Shellfish, raw meat, delicate leafy salads or very ripe cheese aren't the best options. But basically, you can cook vegan, vegetarian or with fish and meat, depending on your mood and appetite. What's crucial is that these ingredients are pre-cooked or fried immediately after purchase. After that, you can use them for a variety of dishes.
Recommended vegetables
Varieties with a bit of a bite are ideal for meal prepping. They include:
- Broccoli
- Cauliflower
- Potatoes
- Sweet potatoes
- Cucumbers
- Carrots
- Peppers
- Courgettes
- Olives
- Beetroot
Good sources of protein
To ensure you get enough protein, choose from:
- Beans
- Lentils
- Chickpeas
- Quinoa
- Bulgur
- Falafel
- Nuts
- Tofu
- Tempeh
- Boiled shrimps
- Chicken
- Cold cuts
- Hard cheese
- Feta
- Boiled eggs
Our 5-day plan for your perfect meal prepping
New to meal prepping? Our 5-day plan shows how easy and convenient it is to have lunch ready to go without stress, just pure enjoyment. Shop and prepare once – and the week is sorted. We've got three tasty alternatives for each day. You can, of course, also combine our recipes individually or swap them with others that use similar basic ingredients.
Monday
A) Summer rolls with vegetables and shrimps
B) Cauliflower curry
C) Miso ramen in a jar
Tuesday
A) Fish soup with shrimps and cod
B) Cauliflower tortilla
C) Stir-fried vegetables
Wednesday
A) Pita with grilled halloumi
B) Vegetarian veggie omelette
C) Salmon fillet with green asparagus and potatoes
Thursday
A) Bowl with fried halloumi
B) Millet with pan-fried vegetables
C) Sandwich with salmon paste
Friday
A) Pumpkin waffles
B) Soup with roasted vegetables
C) Roast potatoes with feta dip
A few more tips for prepping
Make sure you have enough containers of various sizes that seal well and can hold liquids securely. Make a plan for the whole week: what do I want to eat and when? Write a shopping list from this so you can keep track of what you need. When selecting recipes, aim for a balanced mix of proteins, carbohydrates and vegetables vs. meat. Healthy fats, like good oils, should also always be included. Finally, stocking up on certain long-lasting basics like lentils, hummus, rice or soy sauce makes meal prepping even more convenient. Give it a go, and have fun!
