What is meal prepping?
Definition of meal prepping
Meal prepping is a method in which you plan, buy and prepare your meals for the coming week in advance. This not only saves you time and money, but also ensures that you eat a balanced and healthy diet.
Benefits of meal prepping
- You save a lot of time as you don't have to cook every day
- You always have a healthy meal to hand and aren't tempted to eat unhealthy fast food
- Planning in advance also saves you money, as you go shopping in a targeted way
- You reduce food waste because you only buy and cook what you will actually use
Who is meal prepping suitable for?
Meal prepping is perfect for anyone who has little time to cook but still wants to eat healthily. Whether you're a professional, student, athlete or family - everyone can benefit from meal prepping.
Planning is everything - step by step to the perfect meal prep
Create a weekly plan
First, think about how many days you want to meal prep for and plan a corresponding number of meals. Also consider whether you need variety for lunch or prefer to cook a large portion for several days.
Choosing recipes
Choose tasty and healthy recipes that are suitable for pre-cooking. Make sure you have a balanced distribution of nutrients with enough protein, complex carbohydrates and healthy fats. Of course, fresh vegetables should also be included.
Write a shopping list
Write a shopping list with all the ingredients you need for your selected recipes. Check beforehand which food you still have at home so that you don't buy anything twice.
Shopping and preparing ingredients
Go shopping with your list and then prepare all the ingredients. Wash and cut vegetables, cook rice or quinoa and marinate any meat or fish. The more you do now, the quicker it will be to cook later.
Storage and shelf life of pre-cooked meals
Right storage
Always store the finished meals in sealed containers in the fridge. Glass or special plastic meal prep boxes are suitable. Portion everything directly into the boxes to save time later.
Note shelf life
Pre-cooked meals keep for around 3-4 days in the fridge at 2-4 degrees. Rice and pasta can even last up to 5 days. Always check the best-before date on the ingredients used and smell them before eating to be sure.
Freezing meal preps
You can also freeze most dishes and defrost them later without any problems. This means you always have a supply of healthy meals. It's best to use special freezer bags for freezing and label them with the contents and date. Most meals will keep for 2-6 months if frozen.
Time-saving tips and tricks for your meal prep routine
Choosing simple recipes
As a beginner in particular, you shouldn't choose recipes that are too complicated, but start with simple dishes. One-pot dishes such as soups, stews or casseroles are ideal as they require little effort.
Cooking several meals at the same time
Save even more time by cooking several recipes at the same time. For example, you can prepare oven dishes while something is simmering on the hob.
Use kitchen gadgets and appliances
Many work steps can be automated with a rice cooker, an electric pressure cooker or a stand mixer. A good steamer can also be very helpful for meal prepping.
Stock up on basic ingredients
Always keep a supply of basic ingredients such as rice, pasta, lentils, couscous, tinned beans, strained tomatoes, frozen vegetables and spices at home. So you can get started spontaneously, even if you can't make it to the shops.
Creative recipe ideas for varied meal preps
Healthy bowl dishes
Bowls are trendy and super easy to prepare. Simply combine a protein source such as chicken, salmon or tofu with wholegrain rice, quinoa or sweet potatoes and lots of vegetables. Top everything with a delicious dressing or hummus.
Delicious one-pot pasta
Cook pasta together with vegetables such as courgette, mushrooms or spinach, cherry tomatoes and herbs in a pot. The sauce is created by the pasta's cooking water. Super creamy and uncomplicated!
Nutritious soups and stews
Whether pumpkin soup, lentil stew or Asian noodle soup - once cooked, you have several portions in stock. Soups are great for freezing and can be easily defrosted when needed.
Crispy salads in a jar
Layer all the ingredients for your favourite salads in preserving jars. Start with the dressing, then the firmer vegetables and proteins and top with the delicate leafy salads. The salads can easily be stored in the fridge for 3-5 days.
Homemade snacks and bars
Healthy snacks for in between meals can also be easily prepared in advance. How about homemade energy bars, bliss balls or vegetable crisps, for example? Much better than any chocolate bar!
Meal prepping on the go - how to stay on track in the office and when travelling
Packing a lunch box for work
Invest in a high-quality lunch box with various compartments to transport your prepared meals safely and appetisingly to the office. Many boxes are also microwaveable if you want to reheat your food.
Freeze and defrost meals
Freeze individual portions of your meal prep, which you can then easily take to the office and defrost there. They will then be ready to eat by your lunch break.
Meal prep also possible in a hotel
You can also eat healthily when travelling thanks to meal prepping. It's best to book accommodation with a kitchen or at least a fridge. Many hotels also offer microwaves for guests.
Always have pre-cooked snacks with you
Homemade energy bars, nut mixes or vegetable sticks are the perfect snacks for travelling. They stay fresh and crunchy for a long time in a resealable tin.
Sustainable and conscious shopping for your meal preps
Buy seasonal and regional
When shopping, make sure you buy seasonal and regional fruit and vegetables. This not only protects the environment, but also tastes much better and is often cheaper than imported food.
Avoid packaging waste
Buy fruit, vegetables and loose goods unpackaged if possible. Use cloth bags and containers for your shopping that you can use again and again instead of buying plastic bags. Make sure you also use recyclable packaging for tinned food and drinks.
Favour organic food
Choose organic food wherever possible, especially when it comes to animal products such as eggs, milk and meat. In this way, you are supporting animal welfare and farming without pesticides and additives.
Don't buy too much
Plan exactly how much you can really consume in a week and don't buy too much at once. You can freeze leftovers, but make sure you have as little left over as possible at the end of the week.
Your weekly plan to get you started - meal prep ideas for 7 days
Monday:
- Breakfast: Overnight oats with berries and nuts
- Lunch: Quinoa salad with roast chicken and avocado
- Evening: pumpkin soup with wholemeal rolls
Tuesday:
- Breakfast: wholemeal waffles with peanut butter and banana
- Lunch: Colourful leftover vegetable stir-fry with rice
- Evening: baked sweet potato with chilli beans and cottage cheese
Wednesday:
- Breakfast: green smoothie with spinach and mango
- Lunch: Lentil Bolognese with wholemeal pasta
- Evening: baked salmon with oven vegetables
Thursday:
- Breakfast: chia pudding with coconut milk and raspberries
- Lunch: Couscous salad with grilled vegetables and chickpeas
- Evening: stuffed courgettes with tomato rice
Friday:
- Breakfast: scrambled eggs with wholemeal toast and avocado
- Lunch: Asian glass noodle soup with pak choi
- Evening: Homemade burgers with sweet potato fries
Saturday:
- Breakfast: Protein pancakes with berry compote
- Lunch: Moroccan chickpea stew
- Evening: pita pockets with falafel and coleslaw
Sunday:
- Breakfast: breakfast muffins with egg and spinach
- Lunch: Large salad platter with turkey strips
- Evening: one pot pasta primavera
Meal prepping is a great way to save time, money and stress in your everyday life. With the right planning, organisation and a few delicious recipes in your repertoire, you can cook ahead in no time at all. Just give it a try - your health and well-being will thank you for it!
No time for meal prepping?
If you don't have the time or inclination for meal prepping despite all the tips and recipes, the delicious drinkable meals from Saturo are the perfect solution for you. With Saturo, you save yourself all the work and always have a quick, balanced meal to hand - whether at home, in the office or on the go. The powders and ready-made drinks in various flavours provide you with all the important nutrients and keep you full for a long time, without any cooking or washing up. So you can concentrate fully on the important things in your life without having to stress about food preparation.
Frequently asked questions
How much does Meal Prep cost?
The cost of meal prepping depends heavily on the food you use and the quantities you buy. However, you can generally save money by preparing larger quantities at once and thus wasting less food. With clever planning and the use of seasonal and regional ingredients, you can save money compared to cooking or eating out every day.
Which foods are suitable for Meal Prep?
Foods that are easy to prepare and can be stored in the fridge for a few days are particularly suitable for meal prepping. These include potatoes, rice, pasta and pulses as side dishes, vegetables such as broccoli, peppers or carrots and lean meat, fish and tofu as sources of protein.
How do you do Meal Prep properly?
The most important steps for successful meal prepping are good planning with a weekly plan and shopping list, preparing as many ingredients as possible at once and storing the finished meals correctly. When planning, pay attention to a balanced nutritional composition and varied recipes. Then put the prepared meals in boxes or other sealable containers and store them in the fridge for up to 4 days.
