Meal Prep: Praktisch und günstig
Image credit:
Ella Olsson/

Meal Prep Weekly Plan: 5 Healthy Recipes to Take Home

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Healthy and nutritious food helps the gray cells get going. On the job, this can be crucial, but the canteen doesn't always offer a suitable range. Bringing home-cooked meals is therefore a good alternative, because it provides variety, saves money and is healthy to boot. Because those who cook for themselves can also decide for themselves - and replenish their energy depots with healthy proteins and vitamins. presents you with a Meal Prep weekly plan that will keep you optimally supplied.

These Are Our Top 5 Recipes for a Meal Prep Weekly Plan!

  1. Chicken breast with rice and carrot vegetables
  2. Meal Prep Plan with fish dish
  3. Farfalle with pesto and dried tomatoes
  4. Creamy polenta with parsley and sunflower seeds
  5. Lentil and orange soup with pomegranate

What is Meal Prep?

Schnitzel, goulash, currywurst - office canteens are well aware of their customers' vices. And so, in many places, the food on offer is more of a temptation than a contribution to healthy eating. healthy nutrition. And that's exactly what would be so important at work, because there's 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 are doing injustice to many providers here.

If there is a kitchen with a stove or at least a microwave at work , it is 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, a healthy meal can be cooked at home from wholesome ingredients, which later ensures an enjoyable lunch break - and afterwards ensures more drive and work speed.


Chicken Breast with Rice and Carrot Vegetables

Ingredients for four servings:
4 chicken breasts
1 kg carrots
vegetable broth
about 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 as desired. Sear them vigorously in a pan over high heat in a little sunflower or canola oil. Once the breasts are browned on all sides, reduce heat and cook gently for another 12 to 15 minutes. This will prevent the meat from drying out.

Wash the carrots, cut them into pieces and boil 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 a boil and simmer over low heat with the lid on for about 20 minutes. (Please follow the instructions on the package, as cooking time may vary depending on the variety). The rice will completely absorb the liquid during this process.

For easier heating, rice and carrots can be mixed later.


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

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

Meal Prep: Lachs ist gesund und schmeckt
Meal Prep: takeaway food for work
Image credit:
Caroline Attwood/

Vegetarian: Farfalle with Pesto and Sun-Dried Tomatoes

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

For the pesto, peel and coarsely chop the garlic, then pound 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 sun-dried tomatoes if desired.


Vegetarian: Creamy Polenta with Parsley and Sunflower Seeds

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

Boil the milk with the vegetable broth, then pour in the polenta semolina, stirring constantly, and let it swell over low heat for about 20 minutes. Stir from time to time.

In between, toast the sunflower seeds without fat in a pan, grate the cheese and finely chop the parsley. After the swelling 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 toasted sunflower seeds and parsley.

If you like the polenta firmer, you can reduce the vegetable broth and let the semolina dry in a baking dish after it has soaked. Afterwards, the polenta is easy to cut and can then be sautéed in a little oil.

Meal Prep: Linsen-Orangen-Curry
Meal Prep: Lentil Orange Curry
Image credit:
Ella Olsson/

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 broth
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 the broth and orange juice, bring everything to a boil and cook for about 15 minutes in a closed pot. 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.

Is Meal Prep expensive?

How much money you spend on your food depends on your menu. Someone who cooks a lot with chicken or fish will have to dig a little deeper into their pockets than someone who cooks 125 grams of rice with two eggs.

Meal Prep doesn't limit itself to any dietary rules, Therefore, there is also a lot of leeway for the menu design.


Eating regularly helps prevent concentration problems and a drop in performance. If you only reach for chocolate bars, gummy bears or potato chips when your desk is overflowing, you'll get the bill when your pants start to pinch. The small sins accumulate on the hips and the health suffers, therefore it is advisable to choose also in between rather fruit and vegetable or yogurt.

Those who nibble fast food with their eyes on the screen quickly lose track of what they have eaten. It is not uncommon for sweet or spicy snacks to make you feel tired rather than fit. Consciously taking time out to eat what you've 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.


Below we answer the most frequently asked questions about Meal Prep.

What foods are suitable for Meal Prep?

When choosing the right food should not overthink. Prepared dishes can be frozen and eaten later. Popular are vegetables, pasta, rice and meat.

Can you lose weight with Meal Prep?

Meal Prep enables easy portioning of meals and saves calories. Those who practice Meal Prep usually also pay attention to their diet as a whole and tend to choose healthy foods.

What to consider when pre-cooking?

Ideally, you pack your pre-cooked meals in a lunchbox and put them in the refrigerator right away. Those who pre-cook for a week should consider their menu more carefully. Foods such as eggs should not be frozen.

What are the benefits of Meal Prep?

The main advantage of Meal Prep is that it saves time, because you usually cook for a week in advance. Those who pay attention to the content of their food also eat healthier and save money. Logo Author: