Meal prep dishes - Healthy recipes for quick meals

Meal prepping is a great way to prepare healthy meals quickly and easily for the whole week. If you're looking for a way to save time and still enjoy nutritious, delicious meals, you've come to the right place!

5 min. reading time

Carolin Schmitt

13.10.2025

In this article, you'll find simple and healthy meal prep recipes that will help you organize your everyday life better and take your nutrition to the next level. Meal prep not only saves you time, but also ensures that you have nutritious meals to keep you energized throughout the day. Discover our healthy meal prep recipes for a balanced diet now!

What is Meal Prep and why is it important?

Meal prep means preparing meals in advance to save time and still ensure healthy eating. It helps you to prepare meals for the whole week so that you can access nutritious and balanced meals at any time without having to cook every day. Meal prepping allows you to keep track of your diet, control calorie intake and maintain a balanced diet without the stress. With the right planning, you can prepare meals in large quantities and then divide them into portions so that you are prepared for several days. This not only saves time, but also money, as you can buy larger quantities of ingredients and make better use of leftovers.

The best meal prep recipes for the whole week

Breakfast recipes

Bircher muesli

14 g

Proteins

23 g

Carbs

7 g

Fat

420

Calories

Oat flakes

Milk

Yoghurt

Apple

Blueberries

Raspberries

Video recipe

Chia pudding

18 g

Proteins

24 g

Carbs

12 g

Fat

311

Calories

Chia seeds

Raspberry

Milk

Honey

Yoghurt

Video recipe

Carrot cake oats

10 g

Proteins

40 g

Carbs

11 g

Fat

312

Calories

Carrot

Oat flakes

Almonds

Cinnamon

Yoghurt

Milk

Video recipe

Cheesecake

27 g

Proteins

26 g

Carbs

9 g

Fat

309

Calories

Skyr

Egg

Vanilla pudding powder

Blueberries

Video recipe

Chia pudding

50 g

Proteins

20 g

Carbs

6 g

Fat

300

Calories

Chia

Water

Skyr

Honey

Blueberries

Video recipe

Pre-cooked lunch and dinner

Autumn pumpkin soup

25 g

Proteins

23 g

Carbs

7 g

Fat

266

Calories

Pumpkin

Onion

Ginger

Coconut oil

Vegetable broth

körninger cream cheese

Video recipe

Beef Bowl

52 g

Proteins

79 g

Carbs

25 g

Fat

780

Calories

Minced beef

Sweet potato

Avocado

Honey

Körninger cream cheese

Video recipe

Chicken

Bowl

47 g

Proteins

11 g

Carbs

21 g

Fat

423

Calories

Chicken

Tomatoes

Avocado

EI

Cream cheese

Video recipe

Avocado

Pasta

22 g

Proteins

92 g

Carbs

19 g

Fat

722

Calories

XL Fajita Bowl

Wraps

Avocado

Lime

Tomato

Cream cheese

Video recipe

BUrrata

Bowl

24 g

Proteins

30 g

Carbs

30 g

Fat

460

Calories

Wild herb salad

Tomatoes

Ham

Burrata

Cream cheese

Avocado

Video recipe

Snacks and desserts to prepare

Bueno Mousse

17 g

Proteins

27 g

Carbs

3 g

Fat

332

Calories

Protein pudding

Egg white

Milk

Vanilla

Honey

Video recipe

Banana Split

13 g

Proteins

26 g

Carbs

4 g

Fat

199

Calories

Banana

Raspberry

Skyr

Dark chocolate

Video recipe

lemon Balls

25 g

Proteins

23 g

Carbs

7 g

Fat

266

Calories

Lemon

Chashew

Oat milk

Nut butter

Almonds

Video recipe

Glow up kefir

12 g

Proteins

43 g

Carbs

5 g

Fat

261

Calories

Kefir

Strawberries

Passion fruit

Mango

Strawberries

Video recipe

Banana Bread Balls

14g

Proteins

13g

Carbs

27 g

Fat

351

Calories

Banana

Almonds

Almond butter

Dark chocolate

Video recipe

Tips and tricks for successful meal prepping

  1. Efficient pre-cooking

    Choose recipes that are easy to cook and store well. Cook larger quantities of basic ingredients such as rice, quinoa or pulses that can easily be used in different dishes.

  2. Use airtight containers

    : To maintain the freshness of your meals, invest in

    Airtight containers

    which keep the ingredients fresh and save space in the fridge.

  3. Planning is the key

    Create a

    Shopping list

    and

    Weekly planning

    to prepare your meals in the best possible way. Prepare all the ingredients in one day so that you can put meals together quickly.

How do I plan my meal prep for the week?

1

Select recipes

Opt for a mix of breakfast, lunch, dinner and snacks that you can easily prepare

2

Shopping

Buy all ingredients in bulk so that you can prepare different recipes with the same basic ingredients

3

Preparation

Prepare the meals in one day and make sure to eat them in

Divide portions

How long do Meal Prep dishes last?

Meal Prep dishes usually keep fresh in the fridge for 3-5 days. If you freeze them, they can be stored for up to 3 months. Make sure to pack the meals properly in airtight containers or freezer bags so that they retain their freshness and nutrients.

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QUESTIONS AND

ANSWERS.

Meal prep is the pre-cooking of meals that you prepare for several days in advance. It saves time and helps to guarantee healthy, nutritious meals that are available to you in your hectic everyday life.

Most Meal Prep dishes will stay fresh in the fridge for 3-5 days. You can also store them in the freezer to keep them fresh for up to 3 months.

Dishes that offer a mixture of protein, healthy fats and fiber are ideal. For example, chicken with quinoa, lentil curry or vegetable bowl.

Create a plan that includes recipes for breakfast, lunch, dinner and snacks. Make sure to choose a balanced meal that is both healthy and versatile.

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