Meal Prep Weekly Plan: 5 Healthy Recipes to Take Home

LISTICLE | 05/28/2021
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Healthy and nutritious food helps the little grey cells to get going. On the job, this can be crucial, but the canteen, if available, does not always offer a suitable range. Bringing home-made food is therefore a good alternative, at least from time to time. It provides culinary variety, saves money and is healthy to boot. Because if you cook for yourself, you can also decide for yourself - and replenish your energy depots with healthy proteins and vitamins. ISPO.com introduces you to a Meal Prep weekly plan with which you are optimally supplied.

Schnitzel, goulash, curry sausage - office canteens are well aware of their customers' vices. And so the food on offer in many places is more of a temptation than a contribution to healthy eating. Yet this is precisely what would be so important at work, because there is usually no time for long walks after a sumptuous meal. Apart from that, canteen food does not always have the best reputation in terms of quality and taste, even if we do many providers an injustice here.

If there is a kitchen with a stove or at least a microwave at work, it's worth creating a Meal Prep weekly plan at home. Sooner or later the stomach growls and now only a quick snack at the desk to insert, is ultimately not recommended. With little effort, you can cook a healthy meal at home from wholesome ingredients that will ensure an enjoyable lunch break later on - and provide more drive and work speed afterwards.

Below you'll find a Meal Prep weekly plan with five healthy recipes for easy, homemade meals - easy to freeze in portions and reheat later.


Chicken Breast with Rice and Carrot Vegetables

Ingredients for four servings:
4 chicken breasts
1 kg carrots
vegetable stock
approx. 250 g rice
spices, e.g. curry powder
neutral oil

Wash the chicken breasts and pat dry, then salt and season with a little curry, paprika or coriander powder if desired. Fry them in a pan over a high heat in a little sunflower or rapeseed oil. Once the breasts are browned on all sides, reduce the heat and cook gently for a further 12 to 15 minutes. This will prevent the meat from drying out.

Wash the carrots, cut them into pieces and cook them in a little vegetable stock for about ten minutes. They should still be firm to the bite.

Rinse the rice thoroughly, put it in a pot and cover it with water. The water should be about two fingers' width above the rice. Season lightly with salt, bring to the boil and simmer over a low heat with the lid on for about 20 minutes. (Please follow the instructions on the packaging as the cooking time can vary depending on the variety). The rice will absorb all the liquid.

The rice and carrots can be mixed later for easier reheating.


Meal Prep Plan with fish dish

Ingredients for four servings :
600-800 g fish fillet, for example from codfish
1 celery bulb
6-8 medium potatoes
salt, pepper, nutmeg, cayenne pepper
some flour
neutral oil

Peel potatoes and celery and cut into smaller pieces. Put them in water and boil them for about 30 minutes until they are soft. After the cooking time, mash with milk and some cooking water. Add butter according to taste and season with salt, pepper, nutmeg and cayenne pepper.

Wash the fish fillets, dab dry and season with salt, pepper and lemon. Turn in flour on both sides and fry carefully in an oiled pan until golden brown.


Vegetarian: Farfalle with Pesto and Dried Tomatoes

Ingredients for four servings:
400-500g farfalle (butterfly pasta).
approx. 100 g fresh basil
1 clove of garlic
40g parmesan (grated)
30 g pine nuts
100 g olive oil
approx. 1 tsp salt
dried tomatoes to taste

For the pesto, peel and coarsely chop the garlic, then crush it in a mortar with the salt. Wash the basil, pluck the leaves from the stems and puree in a blender or grind in a mortar with the dry roasted pine nuts, the grated cheese and the oil. Finally, stir in the garlic mixture. The finished pesto can be stored covered with oil in a jar in the refrigerator, even for several days.

Cook the pasta according to package directions until al dente and mix in batches with the pesto. Add pieces of dried tomatoes if desired.


Vegetarian: Creamy Polenta with Parsley and Sunflower Seeds

Ingredients for four servings :
200 ml milk
300 ml vegetable stock
100 g polenta corn semolina
40 g butter
30 g parmesan
1 bunch of parsley
100 g sunflower seeds
salt, pepper
neutral oil

Bring the milk to the boil with the vegetable stock, then pour in the polenta semolina, stirring constantly, and leave to swell over a low heat for about 20 minutes. Stir from time to time.

In between, roast the sunflower seeds without fat in a pan, grate the cheese and finely chop the parsley. After the soaking time, remove the polenta from the stove, stir in the butter and cheese and season with salt and pepper if necessary. Finally fold in the roasted sunflower seeds and the parsley.

If you like the polenta firmer, you can reduce the vegetable stock and let the semolina dry in a casserole dish after swelling. Afterwards, the polenta is easy to cut and can then be fried in a little oil.


Vegan: Lentil Orange Soup with Pomegranate

Ingredients for four servings:
1 onion
neutral oil
200 g red lentils
1 tsp curry powder
600 ml vegetable stock
½ l orange juice
Pomegranate seeds and soy cream to taste

Finely dice the onion and sauté it with the curry powder in a little oil. After a few minutes, add the lentils and lightly roast them as well. Pour in the stock and orange juice, bring everything to the boil and cook for about 15 minutes in a covered pan. When the lentils break down slightly, puree everything, season with salt and pepper.

Just before eating, garnish the soup with pomegranate seeds and add a thread of light or sweet soy cream.

Summary of the Meal Prep Weekly Plan

Eating regularly helps to prevent concentration problems and a drop in performance. If you only reach for chocolate bars, jelly bears or crisps when your desk is overflowing, you will get the bill at the latest when your trousers pinch. The small sins accumulate on the hips, the health suffers. So it is advisable to choose fruit and vegetables or yoghurt in between meals.

Those who nibble on junk food with their eyes on the screen quickly lose track of what they have eaten. It is not uncommon for sweet or over-spiced snacks to make you feel tired rather than fit. Consciously taking time out with what you have prepared yourself pays off and is the healthier alternative. Especially those who eat a diet rich in protein get full faster and reduce fats. So a Meal Prep weekly plan is healthy, saves time and makes you productive.

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