When you hear the word Meal Prep, two things probably come to mind – hours of work in the kitchen or a week of rice with vegetables. Today we want to break with that a little and show you how you can prepare delicious food for the whole week with little effort. The trick? Prepare ingredients instead of whole recipes. With the following tips, we’ll show you how we meal prep for the week. Remember – our menu also changes every week and depends on what’s in season, what hasn’t been snapped up at the food market yet – and of course, what we’re in the mood for. Here’s what you should watch out for, though:
- Protein: Prepare enough protein-rich foods. This can be organic eggs, but fish (e.g. cod) or lentils and beans work just as well. Vegetables: Of course – you cannot forget your veggies. Here you can do whatever you like. Broccoli, spinach, zucchinis, … whatever tastes good can go on your plate. There are also no limits to the way you prepare your veggies: simply sautéed in a pan, turned into noodles with a spiral slicer or as raw vegetables.
- Breakfast: Life quickly turns stressful, especially in the mornings. Overnight oats, sweet potato toast, chia pudding or prepared soy yoghurt are all good options for a quick and easy breakfast which you can prepare in advance.
- Sides: If you already have roasted nuts, chopped raw vegetables, boiled eggs, etc. at hand, it’s easy to prepare a delicious plate full of good things.
Here are a few examples of how to prepare different vegetables. The key is to already to tomorrow’s work. In other words, it’s best to, for example, wash all vegetables immediately after shopping so that you don’t have to add that step in when cooking. And if you have even more time, you can do the following things, for example:
- Zucchini: Wash and then cut into noodles with a spiral cutter. Line a container with some paper towels and then place the noodles on top. Store in the fridge
- Carrots: peel, cut and store in water, so they stay crunchy. Small psychology fact on the side: get yourself clear glass containers; if you see the vegetables in the fridge as soon as you open it, you’ll be more tempted to help yourself to what’s visible.
- Sweet potato: Wash, then cut off the ends. Slice lengthwise with a sharp knife (or mandolin). You can determine the thickness yourself. Place the slices on a baking tray and lightly douse with olive oil, then bake at 200 degrees for about 30 minutes (turn the slices occasionally). Before you pack the ‘toasts’ away, let them cool completely and line the container with kitchen roll (to catch excess moisture).
- Other: Oven vegetables are an easy and quick way to use up lots of vegetables. Simply chop the vegetables of your choice, drizzle with olive oil and spices of your choice and then leave in the oven at 200 degrees until everything is still firm to the bite but already slightly soft (about 20-30 minutes).
This is probably the easiest step: just prepare your favourite (pseudo) grains and store in an airtight container in the fridge. We like to use:
- Boiled eggs: Boil the eggs as you like. Important: Have a bowl of ice-cold water ready and put the eggs in it after cooking. This way you can easily get the shell off and store the eggs in an airtight container in the fridge.
- Organic chicken breast: Rub with a little olive oil and herbs of your choice and then bake in the oven at 200 degrees for about 25-35 minutes. Cut into strips and store in the fridge.
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