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Meal Prepping: The Ultimate Guide to Healthy, Time-Saving Meals
You know how it is: it's Monday morning, the alarm clock is ringing, and as soon as you get up, you realize you'll be standing in the kitchen every evening for the rest of the week. Or would you rather call the delivery service for the third time this week? You don't have to do either. Meal prepping takes away that stress—and you also save time and money while retaining full control over what actually ends up on your plate.
8 min. reading time
Carolin Schmitt
05.12.2025
This article shows you exactly how to integrate meal prepping into your everyday life, which kitchen gadgets make your life easier, and how you can save money and time in the process.
What is meal prepping and why is it useful?
Meal prepping essentially means cooking for several days in advance on one day. Instead of having to think about what to eat every evening, you prepare healthy, balanced meals that you can easily store and simply reheat when needed. Why does this make sense?
1
Save time:
You spend a few hours in the kitchen once a week instead of an hour every day. The bottom line is that you save a lot of time.
2
Save money:
Those who shop selectively throw away less, and those who have pre-cooked meals are less likely to resort to expensive delivery services or canteen food.
3
Promoting health:
You decide what goes in. No additives, no guessing about ingredients. This makes it easier to eat a balanced diet.
Step-by-step guide: How to get started with meal prepping
Meal prepping may sound like a lot of work at first, but it's actually quite simple. Here are the most important steps:
Planning
Over the weekend, think about what you would like to eat during the coming week. What dishes do you enjoy? What can be prepared quickly? Feel free to incorporate variety—no one wants to eat the same thing five days in a row.
2. Create a shopping list
Write down everything you need. It's worth focusing on seasonal products—they taste better and are cheaper. Also consider where you can buy in bulk, for example rice, legumes, or frozen vegetables.
3. Pre-cooking
Let's get started: Cook large quantities of basic ingredients such as rice, chicken, vegetables, or lentils. Or prepare complete meals such as stews or curries—these are great for cooking in larger portions.
4. Storage
Proper storage is crucial. Pack everything in airtight containers and let the food cool quickly before placing it in the refrigerator. Soups and stews are best stored in separate containers so that you can reheat them directly later.
5. Put together meals
Portion everything out and freeze what you won't eat in the next few days. That way, you'll always have a healthy meal at hand, even when things get stressful.
Detailed cost analysis: Save time and money with meal prepping
Meal prepping really pays off financially. Let's do the math:
A home-cooked meal costs you on average
2,50 €
In the cafeteria, you pay about
7,50 €
, even with the delivery service
12,00 €
If you prepare 5 meals per week, you'll save over
€100 compared to cafeteria or delivery
The 2-3 hours you need to spend on pre-cooking each week really pay off. Over the course of a year, you'll save around €1,200 and gain around 100 hours.
extra free time. It's like getting two and a half weeks of work back.
Meal prep for special diets: keto, gluten-free, and sports nutrition
Meal prepping also works great if you follow certain diets:
1
Keto:
Focus on protein-rich meals with healthy fats: avocados, nuts, fatty meats. Avoid starchy foods such as rice or potatoes.
2
Gluten-free:
Go for gluten-free alternatives such as quinoa, rice, or gluten-free bread. Fortunately, there is now a wide range to choose from.
3
Sports nutrition:
Plan your meals with balanced macronutrients, e.g., 40% carbohydrates, 40% protein, and 20% fat. This will provide your body with optimal nutrition after training.
Niche tips for meal prepping with the Instant Pot & slow cooker
If you have an Instant Pot or slow cooker, meal prepping becomes even more efficient:
Instant Pot:
The "cook-and-hold" function is worth its weight in gold. You can cook several components at the same time, such as rice and chicken, and save a lot of time.
Slow cooker:
Perfect for stews and curries. You throw everything in in the morning, let it cook throughout the day, and in the evening, a ready-made, aromatic dish awaits you.
Ideal for portioning.
Meal prep shelf life: How long do your meals last?
To keep your meals fresh, here is a handy overview:
Important: Cool meals quickly and store them at a constant temperature.
This will help you prevent bacteria from forming.
Meal prep for children and families
Meal prepping is a real game changer for families. You cook once and have healthy meals ready for everyone throughout the week. Make sure you prepare age-appropriate portions and take any allergies or intolerances into account.
Flexible dishes are practical for picky eaters: for example, cook rice in advance and offer different sauces. Or fry chicken and combine it with different vegetable side dishes. That way, everyone will find something they like.
Conclusion: Meal prepping for your everyday life
Meal prepping isn't rocket science—it's just a smart way to save time, money, and stress. With a little planning, the right containers, and a few good recipes, you'll always have healthy, delicious meals at your fingertips. Try out the tips in this article and you'll quickly notice how much more relaxed your everyday life becomes. No more rushing around in the evening, no more guilty conscience when ordering takeout for the third time this week – just good food that fits your lifestyle.
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QUESTIONS AND
ANSWERS.
Most people cook once a week and are then set for the next few days. But you can also cook every 3 or 5 days—whatever suits you best.
Sure! Meal prepping is especially practical if you live alone. You cook once and have several days of peace. Just portion according to your needs.
Most meal prep dishes will keep in the freezer for 1 to 3 months, depending on the ingredients. Wrap them well so they don't dry out or get freezer burn.
Batch cooking is a form of meal prepping: you cook large quantities of basic ingredients (rice, vegetables, protein) and then combine them in different ways throughout the week. With classic meal prepping, you prepare complete meals.
Yes, absolutely. When you cook for yourself, you have complete control over the ingredients and portion sizes. This makes it easier to avoid unhealthy snacks and keep track of your calorie intake.
That depends on you. Many people plan three main meals (breakfast, lunch, dinner) and one or two snacks. Others only prepare lunch and cook fresh food in the evening. Do whatever suits you best.
Absolutely. Meal prepping is especially useful for families. You can adjust the portions to suit each family member—larger portions for teenagers, smaller ones for children.
You definitely need airtight containers to keep meals fresh. Glass containers are recommended—they don't release chemicals and heat evenly in the microwave.
Dishes that are easy to reheat work best: stews, curries, casseroles, roasted or baked vegetables. Rice, quinoa, and legumes are also great for preparing in advance. For salads, it's best to pack the dressing separately so that nothing gets soggy.
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