Meal Prep Weekly Plan – Healthy and Efficient Meal Prepping

Save time, eat healthier, and reduce stress – a meal prep weekly plan makes it all possible! Find out how to efficiently and flexibly prepare meals for the entire week, which recipes work best, and how to create your own personalised plan.

Meal prep stands for "meal preparation" and means planning and preparing meals in advance. The goal is to save time, money, and stress by cooking dishes for several days or the entire week ahead of time. It's about having healthy and balanced meals readily available without having to cook from scratch every day.

With a meal prep weekly plan, you only need to think about your meals once a week: plan, shop, cook. After that, your mind is free for the rest of the week and you have more time for other things.

Overnight Oats

• Ingredients: Rolled oats, milk (or plant-based drink), yoghurt, fruit, nuts, seeds.
• Preparation: Mix rolled oats with milk and yoghurt in a glass or container. Then add toppings such as fruit, nuts, or seeds and leave to soak overnight in the fridge.
• Shelf life: 3–4 days in the fridge.

Breakfast Muffins (savoury or sweet)

• Savoury ingredients: Eggs, vegetables (bell pepper, spinach, tomatoes), cheese, spices.
• Sweet ingredients: Rolled oats, banana, honey, cinnamon, baking powder.
• Preparation: Mix the ingredients together, fill muffin tins and bake.
• Shelf life: 3–4 days in the fridge or 3 months in the freezer.

Breakfast Sandwiches

• Ingredients: Wholegrain rolls/toast, ham, cheese, or other sandwich toppings
• Preparation: Prepare sandwiches, wrap individually and freeze. To reheat, place in the oven, microwave, or sandwich toaster.
• Shelf life: 3–4 days in the fridge, 1 month in the freezer.

Homemade Granola Bars

• Ingredients: Rolled oats, honey, peanut butter, nuts, dried fruit.
• Preparation: Mix everything together, spread on a baking tray and bake in a preheated oven until the mixture is lightly browned. Allow to cool, cut into the desired size and wrap individually.
• Shelf life: 1–2 weeks in the fridge or 3 months in the freezer.

Smoothies

• Ingredients: Freely customisable, for example frozen fruit, spinach, chia seeds, yoghurt, or protein powder.
• Preparation: Blend all ingredients together, diluting if necessary with a liquid such as milk or water. 
• Shelf life: 2–3 days in the fridge or 1 month in the freezer.

Chia Pudding

• Ingredients: Chia seeds, milk, sweetener, fruit, nuts
• Preparation: Mix all ingredients together and leave to soak for 2–3 hours or overnight.
• Shelf life: 3–4 days in the fridge.

Rice Salad

• Ingredients: Basmati rice, peas, sweetcorn, bell pepper, spring onions, lemon juice, olive oil.
• Preparation: Pre-cook the rice and allow to cool. Mix with vegetables and dressing. Optional: add fried/cooked prawns, fried chicken strips, or tofu.

• Shelf life: 3–4 days in the fridge

Wraps

• Ingredients: Tortilla wraps, hummus or cream cheese, lettuce, grated vegetables, fried chicken strips or falafel.
• Preparation: Spread wraps with your chosen spread, add filling and roll up tightly. Wrap in foil or pack into a lunchbox.
• Shelf life: 1–2 days in the fridge

Pasta Salad

• Ingredients: Wholegrain pasta, sun-dried tomatoes, olives, rocket, grilled vegetables, pesto or olive oil.
• Preparation: Cook the pasta, allow to cool and mix with the remaining ingredients. Season with herbs and spices.

• Shelf life: 3–4 days in the fridge

Mediterranean Snack Platter

• Ingredients: Flatbread, hummus, olives, vegetable sticks (bell pepper, cucumber, carrots, …), cherry tomatoes, hard cheese or cured sausage.
• Preparation: Arrange all ingredients in a lunchbox.

• Shelf life: 3–4 days in the fridge

Couscous or Quinoa Salad

• Ingredients: Couscous or quinoa, chickpeas, finely diced vegetables (bell pepper, cucumber, tomatoes), fresh herbs, lemon juice, olive oil.
• Preparation: Pre-cook the couscous or quinoa and chickpeas and allow to cool. Mix with the remaining ingredients. Optional: add feta, nuts, or dried fruit.
• Shelf life: 3–4 days in the fridge

Asian Rice Rolls

• Ingredients: Rice paper, rice noodles, vegetables (e.g. carrots, cucumber, bell pepper), tofu or prawns.
• Preparation: Pre-cook rice noodles and prawns if using. Moisten the rice paper, fill with the ingredients and roll up. Optional: bring a dip (soy sauce, peanut sauce) separately.
• Shelf life: 1–2 days in the fridge

Stews

• Ingredients: Customisable to your preference, e.g. lentils, vegetables (e.g. carrots, celery, potatoes), broth, spices.
• Preparation: Simmer everything together in a pot. Allow to cool and portion.
• Shelf life: 3–4 days in the fridge or 3 months in the freezer.

Chili con Carne (or vegetarian with lentils)

• Ingredients: Minced meat (or lentils), kidney beans, sweetcorn, tomatoes, bell pepper, onions, tomato sauce, spices.
• Preparation: Brown the minced meat or lentils, add vegetables and simmer with tomatoes, sauce and spices.
• Shelf life 3–4 days in the fridge, 3 months in the freezer

Lasagne (classic or vegetarian)

• Ingredients: Lasagne sheets, minced meat or vegetables (e.g. courgette, aubergine), tomato sauce, béchamel sauce (flour, butter, milk), cheese.
• Preparation: Brown the minced meat or vegetables and simmer in the tomato sauce. Prepare the béchamel sauce. Layer the bolognese, béchamel and lasagne sheets in a baking dish, sprinkle cheese on top and bake. Portion after cooling.
• Shelf life: 3–4 days in the fridge or 3 months in the freezer.

Curries

• Ingredients: Can be individually assembled, e.g. with coconut milk, vegetables (e.g. sweet potatoes, cauliflower, spinach), curry paste, protein source (e.g. tofu, chicken, chickpeas). Plus rice.

• Preparation: Simmer everything together, cooking the rice separately. Once cooled, portion the curry and rice separately. Note: For freezing, grainy rice varieties such as jasmine or basmati rice are more suitable.
• Shelf life: 3–4 days in the fridge or 3 months in the freezer.

Stuffed Bell Peppers

• Ingredients: Bell peppers, rice, minced meat or lentils, tomato sauce, eggs, onions, spices.
• Preparation: Fry the minced meat or lentils and mix with eggs, onions and spices. Hollow out the bell peppers, fill them and cook in tomato sauce. Cook the rice separately. Allow to cool and portion (portion the rice separately).
• Shelf life: 3–4 days in the fridge or 2 months in the freezer. Note: For freezing, grainy rice varieties such as jasmine or basmati rice are more suitable.

Pizza Rolls or Mini Calzones

• Ingredients: Pizza dough, tomato sauce, cheese, filling of your choice (e.g. ham, vegetables).
• Preparation: Fill the dough, fold over and bake.
• Shelf life: 3–4 days in the fridge or 3 months in the freezer.

To make planning your week as easy as possible, we have created a meal prep weekly plan template for you here. You can download the one-page PDF below.

A meal prep weekly plan is the key to a stress-free, healthy, and efficient diet. With the right recipes and a little planning, you not only save time and money, but also spare yourself unnecessary stress in everyday life. Whether it's breakfast, lunch, or dinner – the flexible design of your plan means you can enjoy a varied selection of meals that perfectly fit your lifestyle. Start your individual meal prep weekly plan today and discover how easy healthy eating can be!

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