DELICIOUS MEAL PREP RECIPES FOR EASY MEAL PLANNING
With our ingenious meal prep ideas, preparing meals becomes child's play! Save time and energy by planning, preparing and storing your meals in advance. Enjoy healthy, tasty and balanced meals anytime, anywhere. Find out more about our meal prep recipes and tips now!
MEAL PREP VS. PRECOOKING
What is meal prep? Meal preparation - or meal prep for short - sounds much more exciting than the German translation and explanation "food or meal preparation". Professional chefs and strength athletes who need to build muscle are already practising it and cooking complete meals or individual components up to a week in advance. Now, this trend is also finding its way into kitchens at home. Meal prepping is more than just cooking meals in advance or preparing double portions, as it can be applied to any meal that can be stored in the fridge or frozen.
MEAL PREP INSPIRATION FOR THE WHOLE DAY
For example, some meal prep ideas for the day: overnight oats for breakfast, a colorful salad bowl for lunch, pre-marinated chicken skewers for dinner, a fruity fruit salad for dessert or a few energy balls as a snack between meals.
PROPERLY PREPARED WITH FRESH & SAVE
Suitable jars, bags or containers are essential for storing meal prep dishes properly. Use our vacuum system from ZWILLING FRESH & SAVE for this. There is a suitable bag or box for every Meal Prep recipe for storage in the fridge or freezer or for the lunch box for to go. They are stackable and therefore space-saving and, thanks to the vacuum, keep Meal Prep meals fresher for longer than conventional storage without a vacuum.
MEAL PREP - SUCCESS ALL ALONG THE LINE
The advantages of meal prepping are obvious: saving time and money as well as a sustainable approach to food. Thanks to the self-prepared and precooked meals, you can easily accommodate your individual diet, whether vegetarian, vegan or low carb.
WHICH FOODS ARE SUITABLE FOR MEAL PREP?
Discover the best foods for your meal prep! With our extensive selection of nutritious and versatile ingredients, you can prepare delicious meals in advance.
Basically, all ingredients that can be easily stored in their raw or prepared state or reheated without much effort, e.g. in the microwave, are suitable for meal prepping. Eat fresh ingredients such as raw vegetables, fruit or salad first, as opposed to cooked or processed dishes or ingredients. Cereal products such as rice or couscous are filling and are quick and easy to reheat. Many meal prep recipes include meat or poultry, especially chicken, which can be prepared in no time at all and is also rich in protein.
HEALTHY AND DELICIOUS MEAL PREP RECIPES FOR BREAKFAST
Start the day with healthy and delicious breakfast bowls, overnight oats and smoothies! Discover our simple meal prep recipes for a stress-free breakfast.
BREAKFAST BOWLS READY TO GO
Breakfast bowls are a popular choice for a balanced breakfast. These combine various ingredients such as fresh fruit, yogurt, nuts and seeds in a bowl. By preparing the ingredients the evening before, you can simply grab your bowl or FRESH & SAVE box in the morning and enjoy it straight away.
OVERNIGHT OATS: OAT FLAKES IN A NEW GUISE
Overnight oats are another delicious option. Oat flakes are soaked overnight in milk or yogurt or a plant-based alternative so that they have a creamy consistency the next morning. Overnight oats can be refined with various toppings such as berries, nuts or honey. Discover the delicious Meal Prep recipe Berry Overnight Oat here.
SMOOTHIES - EASY TO PREPARE, QUICK TO MIX
And if you're in a hurry, you can prepare a nutritious smoothie in no time at all thanks to meal prepping. Use our ZWILLING FRESH & SAVE pouches to portion the ingredients in advance and freeze them in a vacuum or store them in the fridge. This means you always have fresh ingredients to hand, can simply take them out when needed and blend your vitamin kick for the day.
WHAT GOES INTO THE BREAKFAST SMOOTHIE?
Be inspired by our meal prep recipes and get your day off to an energetic start! The breakfast smoothie combines apple and carrot with ginger and refreshing citrus notes. For bitter lovers, the grapefruit and yogurt drink is just the thing. Our berry oat and banana smoothie will keep you full for a long time, and the pear and kiwi smoothie is the ideal beginner's smoothie for all blender newbies who are trying their first green smoothie.
PERFECT FOR TO GO - MEAL PREP RECIPES FOR THE OFFICE
Meal Prep is suitable not only for at home but also for preparing food for the office. Let our meal prep ideas inspire you.
WHAT IS SUITABLE TO TAKE AWAY?
The best dishes or snacks are those that can be enjoyed cold, such as sandwiches, or that can be prepared in just a few simple steps, e.g. mixing the salad with the dressing you have brought with you. Pre-cooked meals that you can heat up in the microwave or just briefly scald with hot water from the kettle or heat up in a bain-marie.
DELICIOUS OFFICE AND SNACK RECIPES
If you run out of energy in the afternoon, our cashew cranberry energy balls snack recipe will help you out of your midday slump.
Find more great suggestions for meal prep recipes for your office lunch here:
MEAL PREP VEGETARIAN & VEGAN
Meal prep is so versatile and suitable for any diet. Discover tips, ideas and recipes for vegetarian meal prep here.
MEAL PREP VEGETARIAN - FOCUS ON VEGETABLES & CO.
This is exactly what characterizes the vegetarian or vegan diet: A focus on plant-based foods such as vegetables and fruit and plant-based protein sources such as pulses. Would you like to make your meal prep recipes vegetarian? It's not that difficult! Many Meal Prep recipes can be quickly converted into a vegetarian or vegan version. For example, chopped vegetables or plant-based meat alternatives can be used to turn 'chili con carne' into 'chili sin carne'. This vegetarian dish is also suitable for freezing. Use the bags or suitable boxes from our ZWILLING FRESH & SAVE vacuum system for this.
DELICIOUS VEGETARIAN AND VEGAN MEAL PREP RECIPES
To show you how easy it is to make vegetarian or even vegan meal prep recipes, we have put together some meal prep recipes for you as suggestions:
MEAL PREP PLANS - ORGANIZATION IS EVERYTHING
Planning is half the battle when it comes to preparing for a week of Meal Prep. With our fillable Meal Prep Plan, you can easily organize your Meal Prep week. Choose 5 recipes and note the ingredients you don't have in stock. On Saturdays, you shop for the whole of the following week; on Sundays, you prepare everything for the individual meals, and during the week, you fall back on your Meal Prep dishes. To get you started immediately, here's a great recipe suggestion: salmon fillet in 5 different ways.
MEAL PREP TIPS & TRICKS
Here are our meal prep tips - everything you need to know summarised at a glance.
Chilling - the magic word
Cool down your warm Meal Prep dishes as quickly as possible by transferring them to the appropriate Meal Prep boxes or Meal Prep containers. Only close them when the contents have cooled down completely. Then refrigerate the containers or freeze the boxes or bags. Use our ZWILLING FRESH & SAVE system to vacuum seal the boxes or bags.
Prioritise freshness
For meal prep recipes that contain fresh leafy salads, pour the dressing into a leak-proof container and only pour it over the salad just before eating. Otherwise, the salad will soak up the dressing and become soggy. The same applies to delicate, perishable dishes - eat these first instead of pre-cooked dishes with a long cooking time.
Meal prep for beginners
Start slowly and look for simple dishes that you know well to cook in advance. At first, only prepare recipes for a few days instead of starting with a whole week and all your meals immediately.
Store meal prep recipes safely
Choose your meal prep containers for storing prepared or pre-cooked meals carefully. For example, prepare casseroles in glass dishes that can go straight into the oven. Our ZWILLING FRESH & SAVE casserole dish has a lid with which you can safely store both the prepared and cooked food. Use our FRESH & SAVE vacuum boxes and bags to store your meal prep recipes. Under a vacuum, dishes stay fresh for up to 5 times longer than when stored without a vacuum.
