How to Meal Prep

Do you think meal prep is elaborate, monotonous, and tasteless? With these tips, you'll revolutionize pre-cooking – and maintain culinary **flexibility** and **enjoyment** despite all the preparation. 😋 Also check out our Meal Prep weekly plan with 5 recipes per day from Monday to Sunday!

**Don't pre-cook entire dishes, but individual ingredients**

Eating chicken with rice and broccoli four or even five days in a row? Even if it's your favorite dish, it can quickly get boring. Don't commit to the combination of your meal in advance, but instead prepare individual components like side dishes, protein sources, and vegetables separately, so you can combine them as you wish.

**Prioritize ingredients with long cooking times**

The most time-consuming part of cooking is preparing ingredients with a long cooking time. Therefore, cook larger portions of rice, pasta, and similar foods directly, so you only have to briefly reheat them on subsequent days.

Protein-rich side dishes like lentils, chickpeas, or edamame are not only full of plant-based protein but also contain a lot of fiber, keeping you full for a long time. Since they also have a relatively long cooking time, it's also worth pre-cooking larger quantities here.

**Fry once, combine in various ways**

Prepare several portions of your favorite protein sides like chicken breast or salmon and use them for various meals such as salads, wraps, or bowls.

**Keep quick protein toppings ready**

It's even faster with pre-cut chicken breast, canned tuna, or boiled eggs. Always have these on hand to make salads or bowls protein-rich in seconds or to complete meals with the necessary protein.

**Pay attention to portion sizes**

When preparing your meal components, always pay attention to the correct portion size to avoid excess calories but still get enough protein. To do this, weigh the respective food in its uncooked state to calculate the nutritional values, and then divide these by the number of planned portions. After cooking, weigh the total amount again and divide it evenly into Tupperware containers according to the planned portions.

**Pre-chop and freeze vegetables**

Vegetables, when stored cooked, can become soggy and lose flavor. A better option for more enjoyment and longer shelf life is to wash, peel, core, chop fresh vegetables in large quantities, and then freeze them in your favorite combinations. Subsequent preparation is then – depending on the type of vegetable – a matter of minutes. This way, you always have healthy side dishes ready.

**❄️ Another cool tip:** Don't be afraid of frozen foods! The frozen section in the supermarket can also offer some good options: broccoli, cauliflower, and similar are easily portioned in bags.

**Prepare sauces and dips**

Prepare protein-rich sauces and dips, e.g., with our **More Protein Cream** based on quark or yogurt, which can be easily stored in the refrigerator. These can enhance your meals and provide them with an extra portion of protein.

**Pre-cook soups and stews**

Soups or stews are said to taste better on the second day anyway. So, prepare your favorite stew or soup in 3 or 4 times the quantity. Afterwards, you can portion them out and simply freeze them in Tupperware containers. For a quick, healthy meal, thaw as needed (it's especially quick in the microwave).

**Vary cooking methods**

Not only the ingredients bring variety to your diet. Also use different cooking methods such as baking, grilling, or steaming with the same ingredients to create variety and improve taste.

**Add seasoning**

Rice with vegetables and chicken is not just rice with vegetables and chicken. Depending on your choice of spices, you can conjure up a spicy Indian curry or an aromatic Mediterranean pan-fried dish from these 3 ingredients. So, be brave and add more seasoning – with our **More Spices** and **Light Gourmet Sauces**, you'll get unexpected ideas and it will taste different every time!

**Breakfast Prep**

You can also prepare your breakfast. The so-called overnight oats are mixed with liquid (milk or plant-based drink) in the evening and placed in the refrigerator overnight. Your gently prepared porridge will be ready the next morning.

If you prefer it warm and still quick, simply portion out the ingredients (e.g., oatmeal and psyllium husks) directly in your desired ratio and preferred serving size, and in the morning, just boil them with liquid or cook them in the microwave. It's even faster with our **Protein Porridge** or the **Protein Semolina Pudding** – these are available directly in pre-portioned packs.

**Not just meals, prep snacks too**

Even outside of main meals, don't reach for a chocolate bar or potato chips out of necessity. Also prepare for small hunger pangs in between: snack prep is the keyword. Simply pre-chop raw vegetables in portions, deliciously top **Protein Wraps** and store them in the fridge, or have our **Protein Bars** and **Protein Tortilla Chips** readily available.

**Prepare Protein Pancakes for the week**

Another tip for a delicious snack: Bake a large portion of **Protein Pancakes** and then freeze them (let them cool down first). This way, you always have something on hand for quick breakfasts or snacks. Simply cook the frozen pancake in the toaster on the defrost setting and enjoy it warm. 🥞

**Quick Smoothies with Protein Powder**

Frozen fruit mixes are perfect for quick smoothies prepared in a blender. Mix one to drink right away and one for later. With a scoop of **protein powder**, nuts, or seeds as a quick and easy protein source, your smoothie will offer even more than just delicious vitamins.