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Meal Prep Weekly Plan: Template For Pre-Cooking, Recipes And Tips

Cooking ahead is trendy, as it saves a lot of time, is easy on the budget and on your nerves. We show an example of what a weekly meal prep plan can look like and give tips for pre-cooking.

Prepare food: Meal prep for 1 week

In German, “meal preparation” means nothing more than to prepare the food. Pre-cooking is a tried and true concept with many benefits. Meal prep is ideal for using up leftovers. If you plan wisely, you can cook with a manageable number of foods for the whole week. The trick: You simply prepare more – for example rice – and use it for several dishes. This keeps the shopping list manageable for a meal prep weekly plan. At work, you have a quick lunch that, unlike fast food, is healthy and cheap. In principle, all foods and forms of nutrition are suitable. Only dishes that should be fresh on the plate for reasons of taste or shelf life are not suitable – such as mussels. Otherwise, a vegan or vegetarian meal prep weekly plan can be put together just as much as a meat-based one for muscle building.

How to put together a weekly meal prep schedule

Planning is the alpha and omega of pre-cooking. So it is best to print out one of the many meal prep weekly plans available on the Internet or use an app. In it you enter the meals for breakfast, lunch, and dinner as well as any snacks for 7 days and write the necessary errands on a shopping list. If you have trouble finding the time to create the plan, it is best to create several plans “in one go”. This approach also helps if you create a weekly meal prep schedule for the family and everyone has different food preferences. If your 16-year-old prefers a protein-rich fitness meal prep weekly schedule, you can include appropriate ingredients. Suitable foods and recipes for a balanced pre-cooking are:

  • Filling side dishes: potatoes, pasta, quinoa, rice, oatmeal
  • For the supply of vitamins and minerals: all kinds of vegetables
  • Protein suppliers: meat, fish, sausage, legumes, eggs, dairy products, nuts
  • Snacks: fruit, energy balls, granola bars, boiled eggs, raw vegetables
  • Example recipes: pasta with lentil or meat bolognese, patties, casseroles, pea stew, salads, stir-fries

Combine, vary, enjoy: Pre-cooking with a head

If you keep combining ingredients from the food groups mentioned, you can simply put together a sustainable and varied lunch box as a meal prep lunch. You can also lose weight with a low-carb meal prep weekly plan: everything is possible and not complicated at all. It is helpful to always have a well-stocked pantry with long-life foods such as rice, chickpeas that have already been cooked, or flour. For example, you can bake your own wholemeal bread and freeze it – then you have snacks for the children at hand in no time. So that the same dishes are not always on the meal prep weekly plan, you can orientate yourself to country kitchens. One week there are Italian dishes, the next Asian, then Greek, etc. It is of course also possible to change dishes on a daily basis. Meal prepping is delicious and can be really fun: give it a try!

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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