Eating healthier and losing a few pounds is what most people strive for. Coming home tired from work and then immediately ordering pizza or kebab from the delivery service - how often has that happened to you? Changing our eating habits can be very intimidating, we know that. In fact, most diets feel like we're leaving behind everything we love - and that's exactly why we give up after just a few days. But that doesn't have to be the case! How about you join in?Weekend 1 dayTaking time to plan and pre-cook your meals for the week? To make it easier for you to get started with a healthy diet, we have many for youhealthy meal prep recipesand created a 7 day weekly plan for losing weight. So enough talk – read on and make your shopping list today!
What are the benefits of a meal prep weekly plan?
Meal Prep comes from English and means something like preparing food in German. Or to put it another way – meals are pre-cooked for one or more days. With a good shopping list we don't buy unnecessary foods and meal prep recipes are an excellent way to save time and money. When we prepare our own meals, we have control over our own food and tend to make healthier choices. Whetherlow-calorie potato wafflesor onevegan Spanakopita- a balanced diet doesn't have to be boring and once you get the hang of it, making healthier versions of your favorite recipes will become much easier. Meal prep recipes as a weekly plan are ideal for finally changing our eating habits and losing a few kilos.
It's that easy to create a meal plan
No matter whether for 2 days or for the whole week - meal prep requires good planning first and foremost. Don't know where to start? To create a meal plan, just follow the steps below.
- Take your time and write down all the meals you plan to eat, including breakfast, lunch,healthy snacksand dinner. At the beginning, it's best to stick to tried and tested recipes that you can prepare in your sleep.
- Make a shopping list with all the ingredients you need and go shopping.
- The weekend is the best time to prepare all the dishes in advance. If you wish, you can also prepare large quantities and freeze the meal prep dishes.
- In order to store the food and be able to easily take it to the office, you will also need several containers. Ideally, these are also microwave-safe. Here's a little tip - always pack different dips and sauces in small extra containers.
Quick meal prep recipes for breakfast
Breakfast is the most important meal and ensures that we start the day fit and full of energy. How many times have you just grabbed a roll from the bakery just because you don't have time? To ensure that this never happens again, we have some super delicious and healthy meal prep recipes for breakfast for you.
Baked oats with blueberries
Oatmeal is full of vitamins, minerals and nutrients and is THE breakfast classic. If you need some ideas for quick meal prep recipes for breakfast, then you should definitely check out ourBaked oatmeal recipewith blueberries for only 340 calories per serving.
Ingredients for 4 servings:
- 350 grams of oat flakes
- 60 grams of whole wheat flour or even more oat flakes
- 80 grams of coconut blossom sugar
- 20 grams coconut oil, melted
- 350 ml almond milk
- 1 No
- 260 grams blueberries, fresh or frozen
- 50 grams of walnuts or almonds
- 10 grams of baking powder
- 1 tsp cinnamon
- 1 TL Vanilleextrakt
Preparation:
- Preheat the oven to 180 degrees and line a square baking dish with baking paper.
- Whisk together the oats, flour, coconut blossom sugar, baking powder and cinnamon in a large bowl.
- In a separate bowl, mix together the almond milk, egg, coconut oil and vanilla extract.
- Add the egg mixture to the dry ingredients and mix everything well.
- Stir in the blueberries and pour the mixture into the baking dish.
- Sprinkle with walnuts and bake for 35-40 minutes.
- Allow to cool and cut into 4 pieces.
Protein-rich egg muffins with quinoa
These protein-rich egg muffins for 230 calories per serving can also be easily prepared in advance and therefore fit perfectly into our weekly weight loss plan.
Ingredients for 3 servings:
- 360 grams of quinoa, cooked
- 4 egg whites or 2 eggs
- 90 grams spinach, chopped finely
- 90 grams red pepper, chopped small
- 180 Gramm Mozzarella Light
Preparation:
- Preheat the oven to 180 degrees.
- Mix all ingredients in a large bowl and pour into silicone muffin tins.
- Bake for 20-25 minutes and allow to cool completely.
Meal prep recipes for lunch and dinner
These fitness meal prep recipes for lunch or dinner are clear proof that healthy eating is anything but boring.
Low Carb Zoodles mit Shrimps
Quick to make and really tasty – these zucchini zoodles are what they areperfekte Low Carb Meal PrepTake-away recipe! And the best part? One serving has just 310 calories.
Ingredients for 3 servings:
- 460 grams of shrimp
- 500 grams of zucchini
- 200 grams of cucumbers
- 1 tbsp soy sauce
- 1 tbsp apple cider vinegar
- 1 tbsp olive oil
- Salt and pepper
Preparation:
- Cut the zucchini and cucumbers into thin strips using the spiral cutter.
- Heat olive oil in a large skillet over medium-high heat and cook shrimp for 3-4 minutes per side until golden brown.
- Whisk together the soy sauce, apple cider vinegar and apple cider vinegar in a small bowl and season with salt and pepper.
- Then place the zoodles and shrimp in 3 containers and store the sauce in a small jar in the refrigerator.
Low carb meal prep recipes: A sheet of chicken with vegetables
A baking tray dishes are ideal when things have to be done quickly. This oven-baked chicken with vegetables can be prepared in less than 30 minutes and has just 350 calories per serving. The recipe is super variable and you can also use other vegetables depending on the season.
Ingredients for 4 servings:
- 4 chicken breast fillets, 250 grams each
- 3 cloves of garlic
- 300 grams sweet potatoes, cut into cubes
- 450 grams Brussels sprouts, quartered
- 2 medium apples, sliced
- 1 red onion, sliced
- 30 ml olive oil
- 15 ml Balsamic-Essig
- 1 teaspoon each of fresh thyme, rosemary and sage
- Salt and pepper
Preparation:
- Preheat the oven to 200 degrees and line a baking tray with baking paper.
- Whisk half of the olive oil with garlic, balsamic vinegar and herbs and marinate the chicken fillets in it for 10-15 minutes.
- Place vegetables on the baking tray and drizzle with remaining olive oil.
- Spread evenly and place chicken on top.
- Bake for 30-35 minutes until golden brown.
- Enjoy!
Low calorie vegetable pasta
Various pasta dishes and casseroles are ideal for quick meal prep recipes and this vegetable pasta only has 340 calories per serving.
Ingredients for 4 servings:
- 230 grams of whole wheat spaghetti
- 4 cloves of garlic, finely chopped
- 2 red onions, finely chopped
- 460 grams cherry tomatoes, quartered
- 230 grams spinach, chopped finely
- 240 grams mushrooms, sliced
- 1 red pepper, diced
- 70 grams fresh basil, chopped finely
- 400 ml vegetable broth
- 15 grams of olive oil
- 80 grams of Parmesan, grated
- Salt and pepper
Preparation:
- Cook pasta al dente according to package instructions.
- Heat olive oil in a pan over medium heat and fry garlic and shallots for 2-3 minutes.
- Add the mushrooms and peppers and fry for another 4-5 minutes.
- Deglaze with vegetable broth and add cherry tomatoes.
- Bring to a boil, reduce heat and simmer for 5-6 minutes.
- Add spinach and cook for 4 minutes.
- Fold in the pasta and then sprinkle with Parmesan and basil.
Low calorie chicken salad
This 220 calorie chicken salad is ready in less than 10 minutes and tastes really great!
Ingredients for 3 servings:
- 200 grams cooked chicken breast, shredded
- 1 medium apple, diced
- 1/2 red onion, chopped
- 1 tbsp lemon juice
- 70 grams of Greek yogurt
- 70 grams of walnuts
- Salt and pepper
Preparation:
- Mix all ingredients well in a large bowl and store in the refrigerator.
After we have introduced you to our healthy meal prep recipes, it is time for our 7 day weekly weight loss plan!
Montag:
- Breakfast – 1 portion of egg muffins with quinoa
- Lunch – Zoodles with shrimp
- Snack – 1 apple with 30 grams of peanut butter
- Dinner – A tray of chicken with vegetables
Tuesday:
- Breakfast – Baked oatmeal with blueberries
- Lunch – chicken salad
- Snack – 100 grams of yogurt with berries
- Dinner – vegetable pasta
Wednesday:
- Breakfast – egg muffins with quinoa
- Lunch – chicken with vegetables
- Dinner – Zoodles with shrimp
Thursday:
- Breakfast – Baked oatmeal with blueberries
- Lunch – chicken salad
- Snack – 1 banana with 30 grams of peanut butter
- Dinner – Zoodles with shrimp
Freitag:
- Breakfast – egg muffins
- Lunch – vegetable pasta
- Snack – 50 grams of almonds
- Dinner – chicken with vegetables
Saturday:
- Breakfast – Baked oatmeal with blueberries
- Lunch – vegetable pasta
- Snack – 100 grams of yogurt with berries
- Dinner – chicken with vegetables
Sunday:
- Breakfast – Baked oatmeal with blueberries
- Lunch – chicken salad
- Snack – 1 banana with 30 grams of peanut butter
- Dinner – vegetable pasta
