Meal prepping: weekly plan & recipes

What exactly is meal prepping?

The key rule: select ingredients that keep well. Shellfish, raw meat, delicate leafy salads or very ripe cheese aren't the best options. But basically, you can cook vegan, vegetarian or with fish and meat, depending on your mood and appetite. What's crucial is that these ingredients are pre-cooked or fried immediately after purchase. After that, you can use them for a variety of dishes.

Recommended vegetables

Varieties with a bit of a bite are ideal for meal prepping. They include:

• Broccoli
• Cauliflower
• Potatoes
• Sweet potatoes
• Cucumbers
• Carrots
• Peppers
• Courgettes
• Olives
• Beetroot

Good sources of protein

To ensure you get enough protein, choose from:

• Beans
• Lentils
• Chickpeas
• Quinoa
• Bulgur
• Falafel
• Nuts
• Tofu
• Tempeh
• Boiled shrimps
• Chicken
• Cold cuts
• Hard cheese
• Feta
• Boiled eggs

Our 5-day plan for your perfect meal prepping

New to meal prepping? Our 5-day plan shows how easy and convenient it is to have lunch ready to go without stress, just pure enjoyment. Shop and prepare once – and the week is sorted. We've got three tasty alternatives for each day. You can, of course, also combine our recipes individually or swap them with others that use similar basic ingredients.

Monday
A) Summer rolls with vegetables and prawns
B) Cauliflower curry
C) Miso ramen in a jar

Tuesday
A) Fish soup with prawns and cod
B) Cauliflower tortilla
C) Stir-fried vegetable ramen

Wednesday
A) Pitta with grilled halloumi
B) Vegetarian veggie omelette
C) Salmon fillet with asparagus and potatoes

Thursday
A) Bowl with fried halloumi
B) Millet with pan-fried vegetables
C) Sandwich with salmon pate

Friday
A) Pumpkin waffles
B) Soup with roasted vegetables
C) Roast potatoes with feta dip

A few more tips for prepping

Make sure you have enough containers of various sizes that seal well and can hold liquids securely. Make a plan for the whole week: what do I want to eat and when? Write a shopping list from this so you can keep track of what you need. When selecting recipes, aim for a balanced mix of proteins, carbohydrates and vegetables vs. meat. Healthy fats, like good oils, should also always be included. Finally, stocking up on certain long-lasting basics like lentils, hummus, rice or soy sauce makes meal prepping even more convenient. Give it a go, and have fun!