Recipes

Meal Prep Ideas: Delicious recipes to pre-cook and warm up

A delicious breakfast for a good start to the day, a healthy meal during the lunch break for more energy at work or a filling dinner with a glass of wine: hearty dishes do not need to take up a lot of time. With good planning, you can set the menu for the whole coming week in advance and pre-cook the dishes. Hobby chefs are showing how it is done on Instagram, Twitter and Facebook. We offer you some tasty meal prep ideas and menus for inspiration.

Recipes for pre-cooking and reheating with cooked vegetables healthy

Learn how to combine the ingredients and quickly put together the individual dishes. Here you will find several menus that are ideal for autumn and winter. We’ll also tell you how to store the dishes correctly and which foods to freeze. You will enjoy a stress-free week and you will have more time for the essentials.

Meal Prep Ideas: Pre-cooked takeaway food

Meal prep ideas with fish salmon fillet cooked with lettuce with tomatoes and asparagus

Meal Prep is an English term for pre-cooked dishes. The principle is very simple: You take your time on a weekend day and prepare several dishes, which you then store in special Meal Prep containers in the refrigerator or freeze. Then during the week all you have to do is reheat the food. The concept offers several decisive advantages: You save money and time and you can eat healthily according to your own preferences. However, in order for you to be able to create a healthy weekly menu, good planning and a certain amount of experience are necessary. We therefore offer you several menus that you can prepare on a Sunday morning. Make a shopping list of the products every Thursday and buy them on Friday. Then you can start preparing and packing on the weekend. It may sound complicated, but it is actually very simple. The most important thing is that you know how to properly store food. For orientation we offer you a table with the shelf life of different dishes.

MealShelf life in the refrigeratorShelf life deep frozen
Fish dishes 2-3 Days 5 months
Seafood dishes 2 days 5 months
Chicken dishes 4 days 6 months
Meat dishes 4 days 6 months
Dishes with rice or pasta 2 days 5 months
Vegetable dishes 2 days 5 months

So prepare all dishes on Sunday, then distribute them in portions in the airtight Meal Prep containers made of plastic. Let them cool at room temperature and then put them in the freezer. You should only keep the menu for Monday in the refrigerator. On Monday evening, take the containers for Tuesday out of the freezer and let them thaw in the refrigerator overnight. On Tuesday you just have to warm up the dishes.

You will surely notice that there are no dairy products in the next few recipes. This is because these foods cannot be frozen and therefore only have a shelf life of 1-3 days.

Meal Prep Ideas: Fall Recipes to Pre-Cook and Warm Up

Pre-cooking and reheating recipes for autumn Weekly menu for early October

The first menu of the week is delicious, healthy and perfect for autumn.

day 1

Breakfast: Muffins with pumpkin and chocolate (1) and egg white omelette (2)

Having lunch: Chili with turkey and sweet potatoes (3)

Dinner: Tuscan Chicken with Spaghetti Squash (4)

day 2

Breakfast: Muffins with pumpkin and chocolate (1) and egg white omelette (2)

Having lunch: Grilled Chicken and Garden Salad (5)

Dinner: Chili with turkey and sweet potatoes (3)

Day 3

Breakfast: Muffins with pumpkin and chocolate (1) and egg white omelette (2)

Having lunch: Tuscan Chicken with Spaghetti Squash (4)

Dinner: Grilled Chicken and Garden Salad (5)

Day 4

Breakfast: Muffins with pumpkin and chocolate (1) and egg white omelette (2)

Having lunch: Chili with turkey and sweet potatoes (3)

Dinner: Tuscan Chicken with Spaghetti Squash (4)

Day 5

Breakfast: Muffins with pumpkin and chocolate (1) and egg white omelette (2)

Having lunch: Grilled Chicken and Garden Salad (5)

Dinner: Chili with turkey and sweet potatoes (3)

Snacks for in between:

Blueberries and strawberries, hard-boiled egg whites, protein shakes.

Meal Prep Ideas: The recipes for the autumn menu at a glance:

Meal Prep Ideas Menu Breakfast Muffins with Pumpkin and Chokolate

1. Breakfast: Preparation time 15 minutes, baking time 30 minutes, servings: 7 large muffins, calories per muffin: 215

Ingredients:

  • 140 g of oatmeal,
  • 2 pinches of cinnamon,
  • 40 g black chocolate flakes
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon pumpkin spice mix (10 teaspoons cinnamon, 2 1/2 teaspoons ground nutmeg, 2 1/2 teaspoons ground ginger, 1 1/4 teaspoons ground cloves)
  • 225 g pumpkin puree
  • 125 ml apple juice, unsweetened
  • 1 egg
  • 2 egg whites
  • 60 ml almond milk
  • 2 teaspoons maple syrup
  • 1/2 teaspoon vanilla sugar

Preparation: Preheat the oven to 180 degrees, line a baking sheet with baking paper and place 7 muffin tins on it. Mix together all of the dry ingredients except the chocolate flakes. Beat the eggs in a bowl until frothy. Then stir in the liquid ingredients and eggs. At the end add the chocolate flakes and stir them. Pour the mixture into the molds and bake the delicious muffins at 180 degrees for about 30-35 minutes until they turn golden brown.

For the protein omelettes: preparation 10 minutes, 6 servings, calories 50.

Ingredients: 6 egg whites. Preparation: Mix the egg whites and place them in a cold medium-sized pan. Cover the pot with a lid and let the egg whites boil over high heat for about 10 minutes. When the egg whites start to boil, open the lid halfway to allow the steam to escape. Cut the finished egg whites into six pieces.

2. Lunch and dinner

Take away Chili with Chicken and Sauce and Vegetables

Chili with turkey and sweet potatoes (3). Preparation time 30 minutes. Cooking time 90 minutes. Servings: 7

  • 700 g turkey meat
  • 350 g sausages, cut into pieces
  • 450 g sweet potatoes, diced
  • 2 cans of tomatoes, peeled and unsalted
  • 2 cans of tomato juice, unsalted
  • 1 can of pinto beans, drained
  • 1 can of kidney beans, drained
  • 1 can (220 g) green chili peppers and diced tomatoes
  • 3 yellow peppers, diced or finely chopped
  • 1 medium onion, chopped
  • 1 jalapeno chili, diced
  • Spice mix for chilli
  • 1/2 teaspoon olive oil
  • Salt and pepper to taste
  • Paprika powder, hot
  • 2 cloves of garlic, pressed

Preparation: Put the olive oil in a pan and preheat it over medium heat. Add the onion, garlic cloves and chili peppers and sauté them. Now add the finely chopped turkey meat and sausages. Taste the meat and stir the dish with a wooden spoon every now and then. When the meat and sausages are almost done, add the tomatoes, tomato juice, and sweet potatoes. Season the dish with the spice mix for chilli and the hot paprika powder and stir well. Add the beans and let the dish simmer over low heat for 90 minutes. Don’t forget to stir the chilli every now and then and season the food with salt and pepper. Take the chilli off the stove and divide it into the meal prep containers while it is still hot.

Recipes for pre-cooking and reheating Tuscan chicken with cheese noodles and vegetables

Tuscan chicken with spaghetti squash. Preparation in 20 minutes. Cooking time 50 minutes. 6 servings, 310 calories per serving.

Ingredients:

  • 560 g chicken breast fillet, cut into strips
  • 500 g spaghetti squash (medium)
  • 220 g mushrooms, roughly chopped
  • 280 g frozen spinach, drained and roughly chopped
  • 40 g dried tomatoes
  • 250 ml of chicken broth
  • 250 ml coconut milk
  • 2 teaspoons of flour
  • 2 teaspoons butter
  • 2 teaspoons of olive oil
  • 4 cloves of garlic, finely chopped
  • 1/2 teaspoon ground mustard seeds
  • 1/2 teaspoon lemon juice
  • Spice mix for chicken

Preparation: 1. Recipe for spaghetti squash: preheat the oven to 180 degrees, wash the squash and cut it in two. Line a baking sheet with parchment paper and place the halves face down on the sheet. Bake the pumpkin for 40 minutes until it is cooked through. Then first remove the seeds with a spoon and then loosen the pumpkin flesh with a fork. You will notice that when you loosen it, nice spaghetti-like threads emerge.

While the pumpkin is being baked in the oven, you can put olive oil in a saucepan and fry the strips of chicken breast fillet on both sides over medium heat for 2 minutes. Then take them out of the pot. Add the butter and sauté the garlic cloves inside. Add flour and stir in all the ingredients. Gradually pour in the chicken broth and coconut milk. Add the chicken and let it simmer for 15 minutes until the fillet is cooked through. Add the dry tomatoes and mushrooms, pat the spinach dry on kitchen paper and add it to the dish along with the spaghetti squash.

Meal prep ideas for takeaway grill recipes for pre-cooking grilled chicken breast fillet with olive salad

Grilled chicken with garden salad. Preparation time 15 minutes. Cooking time 15 minutes. 4 servings. 262 calories per serving.

Ingredients:

  • 450 g chicken breast fillet, cut into pieces
  • 1 large head of romaine lettuce
  • 60 g red onion, diced (1 medium onion)
  • 60 g black olives, drained
  • 32 g parmesan cheese, grated
  • 1 tbsp salad dressing or olive oil
  • 4 cherry tomatoes, halved
  • 9 peperoncini (these are larger chillies) cut into small pieces

How to prepare: You need to combine the grilled chicken first and then the ingredients for the salad. Do not taste the salad. Serve with croutons, parmesan cheese and dressing.

Meal Prep Ideas Healthy Takeout Weekly Menu for late October

The second autumn weekly menu gives you the opportunity to prepare quick and tasty autumn dishes to take away.

The menu at a glance:

day 1

Breakfast: Muffins with blueberries and almonds (1) Egg white omelette (2) and yogurt

Having lunch: Stir-Fry with beef (3)

Dinner:  Mediterranean Chicken with Vegetables (4)

day 2

Breakfast: Muffins with blueberries and almonds (1), egg white omelets (2) and strawberries

Having lunch: Grilled Chicken and Garden Salad (5)

Dinner: Stir-Fry with beef (3)

Day 3

Breakfast: Muffins with blueberries and almonds (1) Egg white omelette (2) and yogurt

Having lunch: Mediterranean Chicken with Vegetables (4)

Dinner: Grilled Chicken and Garden Salad (5)

Day 4

Breakfast: Muffins with blueberries and almonds (1), egg white omelets (2) and strawberries

Having lunch: Stir-Fry with beef (3)

Dinner: Mediterranean Chicken with Vegetables (4)

Day 5

Breakfast: Muffins with blueberries and almonds (1) Egg white omelette (2) and yogurt

Having lunch: Grilled Chicken and Garden Salad (5)

Dinner: Stir-Fry with beef (3)

Snacks for in between:

Blueberries and apples, almonds, protein shakes.

Meal prep ideas takeaway breakfast healthy muffins with blueberries and almonds

Breakfast: muffins with almonds and blueberries. Preparation: 10 minutes. Baking time 15 minutes. Servings: 7 large muffins. 237 calories per muffin

Ingredients:

  • 140 g of oatmeal,
  • 60 ml maple syrup
  • 2 egg whites
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon cinnamon, ground
  • 1/2 cup almond milk, unsweetened
  • 1 1/2 tsp almond butter (still known as almond butter)
  • 3 teaspoons grated almonds
  • 100 g blueberries

Preparation: Preheat the oven to 180 degrees. First mix the almond milk with the maple syrup in a medium saucepan and stir the ingredients until smooth. Add the almond butter and stir again, then add all the liquid ingredients and stir to form a batter. At the end add the oatmeal, baking powder and cinnamon and then stir in the blueberries. Divide the batter into muffin molds and garnish with the grated almonds. Bake at 180 degrees for 25-30 minutes.

You already know the omelette with egg whites from the first weekly menu. You can also find the recipe for grilled chicken with garden salad above.

Meal Prep Ideas Takeout to Office Lunch Pre-cook stir-fry with beef and rice

Lunch and dinner. Stir-fry with beef. Preparation in 20 minutes. Cooking time 20 minutes. 5 servings. 285 calories.

Ingredients:

  • 560 g beef, cut into small portions
  • 250 g asparagus
  • 170 g sugar snap peas
  • 110 g carrots, diced
  • 120 g yellow peppers, diced
  • 2 cloves of garlic, pressed
  • 1 teaspoon ginger, grated
  • 1 teaspoon olive oil
  • 1 teaspoon sesame oil
  • 1/4 teaspoon cayenne pepper

For the sauce:

  • 60 ml beef broth
  • 2 teaspoons of honey
  • 1 teaspoon oyster sauce
  • 1 teaspoon rice wine vinegar
  • 1 teaspoon arrowroot flour
  • 1 teaspoon sesame oil

For the marinade:

  • 3 tsp soy sauce
  • 1 teaspoon sriracha sauce (or other hot chili sauce)
  • 1 teaspoon ginger, grated
  • 1 teaspoon oyster sauce
  • 2 cloves of garlic, pressed

Preparation: Cut the beef fillet into 3 cm thick strips. Combine all the ingredients for the marinade and soak the beef in it overnight. The next day, combine all the ingredients for the sauce and set them aside. Now you need to heat the sesame oil in a wok pan over medium heat. Fry the cloves of garlic in it and season with the ginger and cayenne pepper. Also sauté the remaining vegetables for 3-4 minutes until they are slightly crispy. Pour two teaspoons of warm water into the pan and cover with a lid for two minutes. Then add the olive oil and then fry the beef on each side for 2 minutes. Pour the sauce into the pan and let it simmer until it reaches the consistency you want. You can cook rice as a garnish.

Meal Prep Ideas Mediterranean chicken with mixed vegetables Recipes for pre-cooking and warming up

Mediterranean chicken with mixed vegetables. Preparation 10 minutes. Cooking time 10 minutes. 4 servings. 277 calories.

Ingredients:

  • 450 g chicken breast fillet
  • 150 g Mediterranean rice-vegetable mix in a steam bag, 2 packs
  • 1 teaspoon olive oil
  • Mediterranean spice mix

Preparation: Taste the chicken with the Mediterranean spice mix and fry it in the olive oil over medium heat. Cover the pan and let the fillet fry for another 3-5 minutes. Then turn the chicken fillet over and continue frying until cooked through. Steam the vegetable mix and spread it over the meat.

Meal Prep Ideas: Weekly Menus for Winter

healthy recipes for pre-cooking and warming up Weekly menu for autumn in early November

We also offer you two additional weekly menus that will make the transition between autumn and winter easier. The menu at a glance:

day 1

Breakfast: Pastries with oatmeal and pumpkin (1) Egg white omelette (2) and strawberries

Having lunch: Soup with chicken, mushrooms and wild rice (3)

Dinner:  Grilled turkey in marinade with taco salad (4)

day 2

Breakfast: Pastries with oatmeal and pumpkin (1), egg white omelette (2) and strawberries

Having lunch: Grilled Chicken with Cherry Tomatoes, Corn and Sauce (5)

Dinner: Soup with chicken, mushrooms and wild rice (3)

Take away weekly menu for winter pastries with pumpkin

Day 3

Breakfast: Pastries with oatmeal and pumpkin (1), egg white omelette (2), and yogurt

Having lunch: Grilled turkey in marinade with taco salad (4)

Dinner: Grilled Chicken with Cherry Tomatoes, Corn and Sauce (5)

Day 4

Breakfast: Pastries with oatmeal and pumpkin (1), egg white omelette (2) and strawberries

Having lunch: Soup with chicken, mushrooms and wild rice (3)

Dinner: Grilled turkey in marinade with taco salad (4)

Weekly menu for takeaway grilled vegetables

Day 5

Breakfast: Pastries with oatmeal and pumpkin (1) Egg white omelette (2) and yogurt

Having lunch: Grilled Chicken with Cherry Tomatoes, Corn and Sauce (5)

Dinner: Soup with chicken, mushrooms and wild rice (3)

Snacks for in between: Blueberries, Strawberries, and Protein Shakes

Fall and winter recipes for pre-cooking and warming up at the end of November

The menu at a glance:

day 1

Breakfast: Muffins with cranberries and oranges (1), egg white omelets (2), and yogurt

Having lunch: Boeuf Bourguignon with parsnip and cauliflower puree (3)

Dinner:  Soup with Chicken, Mushrooms and Wild Rice (4)

day 2

Breakfast: Muffins with cranberries and oranges (1), egg white omelets (2) and strawberries

Having lunch: Mediterranean Chicken with Vegetables (5)

Dinner: Boeuf Bourguignon with parsnip and cauliflower puree (3)

Weekly menu create healthy takeaway recipes

Day 3

Breakfast: Muffins with cranberries and oranges (1), egg white omelets (2), and yogurt

Having lunch: Soup with Chicken, Mushrooms and Wild Rice (4)

Dinner: Mediterranean Chicken with Vegetables (5)

Day 4

Breakfast: Muffins with cranberries and oranges (1) Egg white omelets (2) and strawberries

Having lunch: Boeuf Bourguignon with parsnip and cauliflower puree (3)

Dinner: Soup with Chicken, Mushrooms and Wild Rice (4)

Recipes for pre-cooking and reheating Boeuf Bourguignon

Day 5

Breakfast: Muffins with cranberries and oranges (1), egg white omelets (2), and yogurt

Having lunch: Mediterranean Chicken with Vegetables (5)

Dinner: Boeuf Bourguignon with parsnip and cauliflower puree (3)

Snacks for in between: Strawberries and blueberries with yogurt, nuts, protein shakes