A delicious breakfast for a good start to the day, a healthy meal during your lunch break for more energy at work or a filling dinner with a glass of wine: hearty dishes don't have to take up a lot of time. With good planning, you can set the menu for the entire coming week in advance and prepare the dishes in advance. Hobby chefs are showing the way on Instagram, Twitter and Facebook. We offer you some tasty meal prep ideas and menus for inspiration.
Learn how to combine the ingredients and quickly put together individual dishes. Here you will find several menus that are ideal for autumn and winter. We will also tell you how to store the dishes correctly and which foods you can freeze. This way you will enjoy a stress-free week and you will have more time for what matters.
Also read:What shouldn't you warm up? You should be very careful with these foods!
Meal Prep Ideas: Pre-cooked food to take away
Meal Prep is an English term for pre-cooked meals. The principle is very simple: you take time on one day at the weekend and prepare several dishes, which you then store in special meal prep containers in the refrigerator or freeze. Then during the week you just have to warm up the food. The concept offers several decisive advantages: you save money, time and eat healthily according to your own preferences. However, in order for you to succeed, ahealthy weekly menuTo create one, good planning and a certain amount of experience are necessary. That's why we offer you several menus that you can prepare on a Sunday morning. Make a shopping list of products every Thursday and shop for them on Friday. Then you can start preparing and packaging on the weekend. Although it may sound complicated, it is actually very simple. The most important thing is that you know how to store the food correctly. For your orientation, we offer you a table with the shelf life of different dishes.
| Targeted | Shelf life in the refrigerator | Shelf life frozen |
|---|---|---|
| Fish dishes | 2-3 days | 5 Fun |
| Seafood dishes | 2 Take | 5 Fun |
| Dishes with chicken | 4 Take | 6 Fun |
| meat dishes | 4 roofs | 6 Fun |
| Dishes with rice or noodles | 2 Take | 5 Fun |
| Vegetable dishes | 2 Take | 5 Fun |
So prepare all the dishes on Sunday, then distribute them in portions into the airtight plastic meal prep containers. Let them cool at room temperature and then put them in the freezer. You should only keep Monday's menu in the fridge. On Monday evening, take the containers for Tuesday out of the freezer and let them thaw in the fridge overnight. On Tuesday you just have to warm up the dishes.
You will certainly notice that there are no dairy products in the next recipes. This is because these foods cannot be frozen and therefore only last for 1-3 days.
The first weekly menu is delicious, healthy and perfect for autumn.
Tag 1
Breakfast:Muffins with pumpkin and chocolate (1) and egg white omelet (2)
Lunch:Chili with turkey and sweet potatoes (3)
Dinner:Tuscan chicken with spaghetti squash (4)
Tag 2
Breakfast:Muffins with pumpkin and chocolate (1) and egg white omelet (2)
Lunch:Grilled chicken and garden salad (5)
Dinner:Chili with turkey and sweet potatoes (3)
Tag 3
Breakfast:Muffins with pumpkin and chocolate (1) and egg white omelet (2)
Lunch:Tuscan chicken with spaghetti squash (4)
Dinner:Grilled chicken and garden salad (5)
Tag 4
Breakfast:Muffins with pumpkin and chocolate (1) and egg white omelet (2)
Lunch:Chili with turkey and sweet potatoes (3)
Dinner:Tuscan chicken with spaghetti squash (4)
Tag 5
Breakfast:Muffins with pumpkin and chocolate (1) and egg white omelet (2)
Lunch:Grilled chicken and garden salad (5)
Dinner:Chili with turkey and sweet potatoes (3)
Snacks for in between:
Blueberries and strawberries, hard-boiled egg whites, protein shakes.
1. Breakfast:Preparation time 15 minutes, baking time 30 minutes, servings: 7 large muffins, calories per muffin: 215
Ingredients:
- 140 g oat flakes,
- 2 pinches cinnamon,
- 40 g black chocolate shavings
- 1/2 tsp baking powder
- 1/4 tsp pumpkin spice mix (10 tsp cinnamon, 2 1/2 tsp ground nutmeg, 2 1/2 ground ginger, 1 1/4 tsp ground cloves)
- 225 g pumpkin puree
- 125 ml apple juice, unsweetened
- 1 No
- 2 egg whites
- 60 ml almond milk
- 2 tsp maple syrup
- 1/2 TL Vanilleezucker
Preparation: Preheat the oven to 180 degrees, line a baking tray with baking paper and place 7 muffin cases on it. Mix all dry ingredients together except the chocolate shavings. Beat the eggs in a bowl until frothy. Then stir in the liquid ingredients and the eggs. At the end, add the chocolate shavings and stir. Pour the mixture into the molds and bakedelicious muffinsat 180 degrees for about 30-35 minutes until they turn golden brown.
For the egg white omelettes: Preparation 10 minutes, 6 servings, calories 50.
Ingredients: 6 egg whites. Preparation: Mix the egg whites and place them in a cold medium-sized pan. Cover the pot with a lid and let the egg whites cook over high heat for about 10 minutes. When the egg whites begin to cook, open the lid halfway to allow the steam to escape. Cut the finished egg whites into six pieces.
2. Lunch and dinner
Chili with turkey and sweet potatoes (3). Preparation 30 minutes. Cooking time 90 minutes. Servings: 7
- 700 g turkey meat
- 350g sausages, cut into pieces
- 450 g sweet potatoes, diced
- 2 cans of tomatoes, peeled and unsalted
- 2 cans of tomato juice, unsalted
- 1 can pinto beans, drained
- 1 can kidney beans, drained
- 1 can (220g) green chillies and diced tomatoes
- 3 yellow peppers, diced or chopped
- 1 medium onion, chopped
- 1 jalapeno chili, diced
- Spice mix for chili
- 1/2 tsp olive oil
- Salt and pepper to taste
- Paprika powder, hot
- 2 cloves of garlic, pressed
Preparation: Add the olive oil to a pan and preheat it over medium heat. Add the onion, garlic cloves and chili peppers and sauté. Now add the finely chopped turkey meat and sausages. Season the meat to taste and stir the dish occasionally with a wooden spoon. When the meat and sausages are almost cooked, add the tomatoes, tomato juice and sweet potatoes. Season the dish with the chili spice mix and the hot paprika powder and stir well. Add the beans and simmer over low heat for 90 minutes. Don't forget to stir the chili every now and then and season the food with salt and pepper. Take thisChili from the stoveand distribute it while still hot into the meal prep containers.
Tuscan chicken with spaghetti squash. Preparation 20 minutes. Cooking time 50 minutes. 6 servings, 310 calories per serving.
Ingredients:
- 560 g chicken breast fillet, cut into strips
- 500 g spaghetti squash (medium size)
- 220 g mushrooms, roughly chopped
- 280 g frozen spinach, drained and roughly chopped
- 40 g dried tomatoes
- 250 ml chicken stock
- 250 ml coconut milk
- 2 tsp flour
- 2 TL Butter
- 2 tsp olive oil
- 4 cloves of garlic, finely chopped
- 1/2 tsp ground mustard seeds
- 1/2 tsp lemon juice
- Spice mix for chicken
Preparation: 1. Spaghetti squash recipe: Preheat the oven to 180 degrees, wash the squash and cut it in two. Line a baking tray with baking paper and place the halves face down on the tray. Bake the pumpkin for 40 minutes until cooked through. Then first remove the seeds with a spoon and then loosen the pumpkin flesh with a fork. You will notice that when you loosen it, it creates beautiful spaghetti-like threads.
During thePumpkin in the ovenis baked, you can add olive oil to a pot and fry the chicken breast fillet strips on both sides over medium heat for 2 minutes. Then take them out of the pot. Add the butter and sauté the garlic cloves inside. Add flour and mix all ingredients. Gradually pour in the chicken broth and coconut milk. Add the chicken and simmer for 15 minutes until the fillet is cooked through. Add the dried tomatoes and mushrooms, pat the spinach dry on kitchen paper and add it to the dish along with the spaghetti squash.
Grilled chicken with garden salad. Preparation 15 minutes. Cooking time 15 minutes. 4 servings. 262 calories per serving.
Ingredients:
- 450 g chicken breast fillet, cut into pieces
- 1 large head of romaine lettuce
- 60g red onion, diced (1 medium onion)
- 60 g black olives, drained
- 32 g Parmesan cheese, grated
- 1 tbsp salad dressing or olive oil
- 4 cherry tomatoes, halved
- 9 pepperoncini (these are larger chilies) chopped into small pieces
Preparation: You have to do this firstgrilled chickenand then mix the ingredients for the salad. Do not season the salad. Serve with croutons, parmesan cheese and dressing.
The second autumn weekly menu offers you once again the opportunity to enjoy quick and...delicious autumn dishesto prepare to take away.
The menu at a glance:
Tag 1
Breakfast:Muffins with blueberries and almonds (1) egg white omelet (2) and yogurt
Lunch:Stir fry with beef (3)
Dinner:Mediterranean chicken with vegetables (4)
Tag 2
Breakfast:Muffins with blueberries and almonds (1), egg white omelet (2) and strawberries
Lunch:Grilled chicken and garden salad (5)
Dinner:Stir fry with beef (3)
Tag 3
Breakfast:Muffins with blueberries and almonds (1) egg white omelet (2) and yogurt
Lunch:Mediterranean chicken with vegetables (4)
Dinner:Grilled chicken and garden salad (5)
Tag 4
Breakfast:Muffins with blueberries and almonds (1), egg white omelet (2) and strawberries
Lunch:Stir fry with beef (3)
Dinner:Mediterranean chicken with vegetables (4)
Tag 5
Breakfast:Muffins with blueberries and almonds (1) egg white omelet (2) and yogurt
Lunch:Grilled chicken and garden salad (5)
Dinner:Stir fry with beef (3)
Snacks for in between:
Blueberries and apples, almonds, protein shakes.
Breakfast: Muffins with almonds and blueberries. Preparation: 10 minutes. Baking time 15 minutes. Servings: 7 large muffins. 237 calories per muffin
Ingredients:
- 140 g oat flakes,
- 60 ml maple syrup
- 2 egg whites
- 1/2 tsp baking powder
- 1/2 teaspoon cinnamon, ground
- 1/2 cup almond milk, unsweetened
- 1 1/2 teaspoons almond butter (also known as almond butter)
- 3 teaspoons of grated almonds
- 100g blueberries
Preparation: Preheat the oven to 180 degrees. First, in a medium-sized saucepan, combine the almond milk with the maple syrup and stir the ingredients until smooth. Add the almond butter and mix again, then add all the liquid ingredients and mix into a dough. At the end, add the oat flakes, baking powder and cinnamon and then stir in the blueberries. Divide the dough into muffin cups and garnish with the shavings of almonds. Bake at 180 degrees for 25-30 minutes.
You already know the omelet with egg whites from the first weekly menu. Also the recipe for grilledChicken with garden saladyou can find above.
Lunch and dinner. Stir fry with beef. Preparation 20 minutes. Cooking time 20 minutes. 5 servings. 285 calories.
Ingredients:
- 560g beef, cut into small portions
- 250 g asparagus
- 170 g sugar snap peas
- 110g carrots, diced
- 120g yellow peppers, diced
- 2 cloves of garlic, pressed
- 1 teaspoon ginger, grated
- 1 tsp olive oil
- 1 tsp sesame oil
- 1/4 tsp cayenne pepper
For the sauce:
- 60 ml beef broth
- 2 TL Honig
- 1 tsp oyster sauce
- 1 tsp rice wine vinegar
- 1 TL Pfeilwurzmehl
- 1 tsp sesame oil
For the marinade:
- 3 tsp soy sauce
- 1 teaspoon Sriracha sauce (or other hot chili sauce)
- 1 teaspoon ginger, grated
- 1 tsp oyster sauce
- 2 cloves of garlic, pressed
Preparation: Cut the beef fillet into 3 cm thick strips. Mix all the marinade ingredients together and soak the beef in it overnight. The next day, mix all the ingredients for the sauce and set aside. Now you need to heat the sesame oil in a wok pan over medium heat. Fry the garlic cloves in it and season with the ginger and cayenne pepper. Sauté the remaining vegetables for 3-4 minutes until they become slightly crispy. Pour two teaspoons of warm water into the pan and cover with a lid for two minutes. Then add the olive oil and then fry the beef for 2 minutes on each side. Pour the sauce into the pan and let it simmer until it reaches the desired consistency. As a garnish you canCook rice.
Mediterranean chicken with mixed vegetables. Preparation 10 minutes. Cooking time 10 minutes. 4 servings. 277 calories.
Ingredients:
- 450 g chicken breast fillet
- 150 g Mediterranean rice and vegetable mix in a steam bag, 2 packs
- 1 tsp olive oil
- Mediterranean spice mix
Preparation: Season the chicken with the Mediterranean spice mix and fry it in olive oil over medium heat. Cover the pan and let the fillet fry for another 3-5 minutes. Then turn the chicken fillet over and continue frying until cooked through. Steam the vegetable mix and spread it over the meat.
We also offer you two other weekly menus that will ease the transition between autumn and winter. The menu at a glance:
Tag 1
Breakfast:Pastries with oatmeal and pumpkin (1) egg white omelet (2) and strawberries
Lunch:Soup with chicken, mushrooms and wild rice (3)
Dinner:Grilled turkey in marinade with taco salad (4)
Tag 2
Breakfast:Pastries with oatmeal and pumpkin (1), egg white omelet (2) and strawberries
Lunch:Grilled chicken with cherry tomatoes, corn and sauce (5)
Dinner:Soup with chicken, mushrooms and wild rice (3)
Tag 3
Breakfast:Pastries with oatmeal and pumpkin (1), egg white omelet (2), and yogurt
Lunch:Grilled turkey in marinade with taco salad (4)
Dinner:Grilled chicken with cherry tomatoes, corn and sauce (5)
Tag 4
Breakfast:Pastries with oatmeal and pumpkin (1), egg white omelet (2) and strawberries
Lunch:Soup with chicken, mushrooms and wild rice (3)
Dinner:Grilled turkey in marinade with taco salad (4)
Tag 5
Breakfast:Pastries with oatmeal and pumpkin (1) egg white omelet (2) and yogurt
Lunch:Grilled chicken with cherry tomatoes, corn and sauce (5)
Dinner:Soup with chicken, mushrooms and wild rice (3)
Snacks for in between:Blueberries, strawberries and protein shakes
The menu at a glance:
Tag 1
Breakfast:Muffins with cranberries and oranges (1), egg white omelet (2), and yogurt
Lunch:Beef Bourguignon with parsnips and cauliflower puree (3)
Dinner:Soup with chicken, mushrooms and wild rice (4)
Tag 2
Breakfast:Muffins with cranberries and oranges (1), egg white omelet (2) and strawberries
Lunch:Mediterranean chicken with vegetables (5)
Dinner:Beef Bourguignon with parsnips and cauliflower puree (3)
Tag 3
Breakfast:Muffins with cranberries and oranges (1), egg white omelet (2), and yogurt
Lunch:Soup with chicken, mushrooms and wild rice (4)
Dinner:Mediterranean chicken with vegetables (5)
Tag 4
Breakfast:Muffins with cranberries and oranges (1) egg white omelet (2) and strawberries
Lunch:Beef Bourguignon with parsnips and cauliflower puree (3)
Dinner:Soup with chicken, mushrooms and wild rice (4)
Tag 5
Breakfast:Muffins with cranberries and oranges (1), egg white omelet (2), and yogurt
Lunch:Mediterranean chicken with vegetables (5)
Dinner:Beef Bourguignon with parsnips and cauliflower puree (3)
Snacks for in between:Strawberries and blueberries with yogurt, nuts, protein shakes
