Especially in summer, when the long days invite you to go out, we often eat out – and thus boycott our goals. Not you! Because you are prepared: Thanks to More's 7-day meal prep plan, delicious meals await you every day – at home and also ideal for on the go. It has never been so easy to eat nutritiously and low-calorie. Benefit from lots of time savings, clever, simple recipes and many good tips for everyday life.
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Your week with More
Meal Prepping in the home office
In today's fast-paced and stressful world, there is often little time for a balanced diet. But with clever meal prep, you can eat nutritiously and healthily even when you're stressed. This is especially useful for people who work from home. Because especially in the home office, it is important to maintain a healthy and low-calorie diet, especially when physical activity is limited. Many of us also tend to snack unhealthily while working from home. Learn how to create a meal prep masterpiece for your home office day with More and simple, delicious, nutritious recipes that are perfect for preparation.
Your Monday
Breakfast: Berry Protein Smoothie
Ingredients: frozen berries, banana, low-fat quark, More Protein (e.g. Vanilla Ice Cream), water, ice cubes, Chunky Flavour (e.g. Vanilla Perfection or Blueberry Cheesecake)
Preparation: Put all ingredients in a blender and mix well
Benefits: Quick preparation, high protein content, revitalizing berries, low-calorie thanks to Chunky Flavour
Lunch: Protein-rich pasta with vegetable sauce
Ingredients: Lentil pasta, mixed vegetables (e.g. mushrooms, bell peppers, zucchini), More Spices, Light Gourmet Sauce
Preparation: Cook pasta, fry and season vegetables, mix together, add sauce
Benefits: High protein content, low fat, rich in vitamins and minerals, quick preparation
Tip: Prepare a double portion to have a delicious, quick meal for another day of the week.
Snack: Vegetable sticks with dip
Ingredients: Carrot, cucumber, bell pepper, Light Gourmet Sauce (e.g. Danish Remoulade or Sweet & Sour Style)
Preparation: Cut vegetables into sticks, serve vegetable sticks with sauce
Benefits: Low fat, rich in vitamins, healthy snack option
Dinner: Protein pizza with topping of your choice
- Ingredients: Protein Pizza Crust, tomato sauce, toppings (e.g. lean turkey breast, tuna, broccoli, tomatoes)
Preparation: Prepare pizza according to instructions, add desired toppings and bake
Benefits: Fewer carbohydrates, rich in protein, individual and easy to prepare
Tip: Prepare a little extra, then you'll have a delicious, quick snack ready for the next day.
Dessert: Greek yogurt with Chunky Flavour
Ingredients: Greek yogurt, Chunky Flavour (e.g. Blueberry Cheesecake)
Preparation: Stir Greek yogurt with Chunky Flavour and enjoy
Benefits: low calorie, protein-rich, low-sugar, sweet treat
Your Tuesday
Breakfast: Porridge with fresh fruit
Ingredients: Oatmeal, More Protein (e.g. Vanilla Ice Cream), fruit (e.g. fresh strawberries), milk or milk alternative
Preparation: Cook porridge with milk, remove from heat, stir in protein, garnish with fruit
Benefits: High protein content, high fiber, rich in vitamins, energy-rich
Lunch: Tuna salad with avocado
Ingredients: Canned tuna, mixed salad, avocado, More Spices, Light Gourmet Sauce (e.g. Honey Mustard)
Preparation: Wash salad, cut avocado, season, top with tuna and garnish with sauce
Benefits: Omega-3 fatty acids, rich in vitamins and minerals, protein-rich
Snack: Piece of Protein Pizza from the day before (prepped)
Ingredients: Protein Pizza Crust, tomato sauce, toppings (e.g. lean turkey breast, tuna, broccoli, tomatoes)
Preparation: Heat prepped pizza – done.
Benefits: fewer carbohydrates, rich in protein
Dinner: Chicken breast with steamed vegetables
- Ingredients: Grilled chicken breast, vegetables (e.g. green beans, carrots, kohlrabi, broccoli, cauliflower),More Spices (e.g. Italian Allrounder) Light Gourmet Sauce (e.g. BBQ or Teriyaki)
Preparation: Steam vegetables, pat dry chicken breast, season, fry in a pan, serve with steamed vegetables and sauce
Benefits: Protein power, vitamin bomb, light meal
Tip: Prepare several portions of chicken and several portions of vegetables separately, then you can integrate both into new dishes on other days.
Dessert: Cinnamon semolina pudding with Chunky Flavour
Ingredients: Semolina, milk, Chunky Flavour
Preparation: Bring semolina to a boil with milk, stir in Chunky Flavour
Benefits: Creamy indulgence, warm and filling, with less sugar and calories
Tip: Prepare several portions, as semolina pudding is also delicious cold.
Your Wednesday
Breakfast: Protein Yogurt Bowl with Berries
Ingredients: Greek yogurt, fresh berries, nuts,Chunky Flavour(e.g. Blueberry Cheesecake)
Preparation: Put yogurt in a bowl, mix with Chunky Flavour, add berries and nuts
Benefits: Antioxidant-rich, protein boost, good fats, less sugar
Lunch: Protein-rich pasta with vegetable sauce (prepped)
Ingredients: Lentil pasta, mixed vegetables, More Spices (e.g. Knobi-Licious), Light Gourmet Sauce
- Preparation: none – prepared
- Benefits: High protein content, low fat, rich in vitamins and minerals
Snack: Creamy Protein Shake
Dinner: Protein Wraps with Chicken and Vegetables (partially prepped)
Ingredients:More Protein Wraps, fried chicken, fresh vegetables (e.g. tomatoes, bell peppers, radishes, olives)
Preparation: Wash and cut vegetables, top wraps with the chicken fried the day before and the vegetables, garnish with Light Gourmet Sauce(e.g. Creamy Honey Mustard or Cocktail Style), roll up and enjoy
Benefits: Protein-rich, vitamin-rich, quick to prepare, light, versatile and delicious
Tip: Prepare an extra wrap for a snack the next day.
Dessert: Rice Pudding with Chunky Flavour
Ingredients: Rice, milk,Chunky Flavour(e.g. Vanilla Perfection)
Preparation: Cook rice pudding, stir creamy with Chunky Flavour, enjoy
Benefits: Low calorie, creamy indulgence, satisfying finish
Tip: Prepare several portions, chill them and enjoy them on another day.
Your Thursday
Breakfast: Pineapple Protein Smoothie
Ingredients: frozen pineapple pieces, banana, low-fat quark, More Protein(e.g. Greek Yogurt), water, ice cubes, Chunky Flavour(e.g. White Almond Coconut)
Preparation: Put all ingredients in a blender and mix well
Benefits: high protein content, rich in vitamins, low-calorie thanks to Chunky Flavour, quick to prepare
Lunch: Quinoa salad with vegetables and feta
Ingredients: Quinoa, mixed vegetables (e.g. tomatoes, red onions, green peppers), feta,More Spices(e.g. Knobi-Licious)Light Gourmet Sauce(e.g. Honey Mustard)
Preparation: Cook quinoa, wash and cut vegetables, dice feta, mix everything together, season, garnish with sauce
Benefits: protein-rich, full of vital nutrients, light and delicious
Snack: Protein Wrap with Chicken and Vegetables (prepped)
Ingredients:More Protein Wraps, grilled chicken, fresh vegetables
Preparation: none – prepared
Benefits: Protein-rich snack, practical for on the go, versatile and delicious
Dinner: Salmon fillet with steamed vegetables
Ingredients: Salmon fillet, mixed vegetables, Light Gourmet Sauce (e.g. Teriyaki), More Spices (e.g. Knobi-Licious )
Preparation: Season salmon fillet with lemon and More Spices, heat prepped vegetables, garnish with sauce
Benefits: Omega-3 fatty acids, protein-rich, vitamin-rich
Tip: Prepare a little more salmon and use it for your lunch the next day.
Dessert: Cinnamon semolina pudding with Chunky Flavour (prepped)
Ingredients: Semolina, milk, Chunky Flavour
Preparation: none – prepared
Benefits: Creamy indulgence, warm and filling, with less sugar and calories
Your Friday
Breakfast: Quark Bowl
Ingredients: Low-fat quark, More Protein (e.g. Greek Yogurt or Iced Coffee, fruit (e.g. banana, apple), Chunky Flavour (e.g. Butter Biscuit)
Preparation: Mix low-fat quark with More Protein, wash and cut fruit, top with Chunky Flavour
Benefits: creamy, protein-rich, vitamin-rich
Lunch: Chickpea Salmon Bowl with Vegetables (partially prepped)
Ingredients: Chickpeas, mixed vegetables (e.g. carrot, tomato, corn, cabbage, bell pepper), salmon, Light Gourmet Sauce (e.g. Honey Mustard), More Spices (e.g. Knobi-Licious)
Preparation: Drain and wash canned chickpeas, wash and cut vegetables, mix with chickpeas, season, top with prepped salmon and garnish with sauce
Benefits: high fiber, protein-rich, Omega-3 fatty acids, rich in vitamins and minerals, filling
Snack: Rice Pudding with Chunky Flavour (prepped)
Ingredients: Rice, milk, Chunky Flavour (e.g. Vanilla Perfection)
Preparation: none – prepared
Benefits: low calorie, creamy indulgence
Dinner: Vegetable Tofu Pan
Ingredients: Smoked tofu, vegetables (e.g. bean sprouts, bamboo, mushrooms, bell peppers), Light Gourmet Sauce (e.g. Sweet & Sour Style), More Spices
Preparation: Wash and cut fresh vegetables, fry in a pan, add vegetables from the jar, cut and add tofu, season, mix with sauce
Benefits: Rich in protein, low calorie, nutrient-rich
Tip: Prepare an extra portion to easily have another meal on another day.
Dessert: Berry Ice Cream with Chunky Flavour
Ingredients: Frozen berries, Chunky Flavour (e.g. Strawberry Perfection)
Preparation: Put ingredients in a blender and mix well, add a little milk or plant-based milk if needed
Benefits: berry-strong, low-calorie, sweet finish
Your Saturday
Breakfast: Persimmon with Vanilla & Almonds
Read the detailed recipe 👉 here!
Lunch: Quark Bake
Read the detailed recipe 👉 here!
Snack: Cherry Pudding Cake
Read the detailed recipe 👉 here!
Tip: Prepare an extra portion to easily have another meal for another day.
Dinner: High Protein Pasta Salad
Read the detailed recipe 👉 here!
Tip: Prepare an extra portion to easily have another meal for another day.
Dessert: Fudgy Brownies
Read the detailed recipe 👉 here!
Your Sunday
Breakfast: Apple Pie Cheesecake Bowl
Read the detailed recipe 👉 here!
Lunch: High Protein Pasta Salad
Snack: Cookie Pretzel Bites
Read the detailed recipe 👉 here!
Dinner: Vegetable Tofu Pan (prepped)
Ingredients: Smoked tofu, vegetables (e.g. bean sprouts, bamboo, mushrooms, bell peppers), Light Gourmet Sauce (e.g. Sweet & Sour Style), More Spices (e.g. Tofu Seasoning)
Preparation: Heat prepped meal – done.
Benefits: Rich in protein, low calorie, nutritious