Anyone traveling suddenly gets hungry, often ends up in the fast food restaurant. Better: pre-cook at home and take the lunch box - which is now called Meal Prep and is the latest food trend

In this article:
  • Meal Prep: Advantages precooking 
  • How it works Meal Prep
  • The best foods for Meal Prep
  • To cook for Meal-prep ago
  • Storage and transport tips for Meal Prep
  • Meal Prep example week with recipes
  • Our Meal Prep Blog Buster
  • Inspiration anyone? Meal Prep on Instagram

All pictures permanently their food and post it on Facebook and Instagram. Annoying? Yes - but sometimes it's worth taking a closer look. Fitness freaks from the United States have made a trend known that finds more and more imitators - not only because it looks good, but above all because he is clever and healthy: Meal Prep (English: meal = meal; prep of preparation = preparation). Vile translated into German: precooking. Say you are the cook and take your food wherever.

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For this, each day is meticulously planned and all meals are prepared and packaged. Some make fresh daily, others only once a week take care of it. Here is completely dispensed with finished products and the like. Under the hashtag #Mealprep are listed on Instagram and Co. some delicious fresh lunch ideas on the go, make you want to get started right away. Fast Food will soon be a thing of the past - its challenges are so well known: "Too big portions, too much unhealthy fat, massive bad carbs, plus a cocktail of many additives and flavor enhancers," says nutritional coach Marcus Schall from Lüneburg (see below ). As of now this is no longer a problem, because after this article, you will always and everywhere ready for any meal.

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Meal Prep: The advantages of the precooking

There are two good reasons to prepare his own food and take. For one thing, because then you know exactly what's inside. "Especially for athletes, it is a good opportunity to review their own supply of macronutrients and adapt depending on the training goal," says nutritional coach sound. Second, you go as the risk out of the way, low-quality foods to eat or somewhere along the way to fall into the junk food trap, because just nothing else is there. "Besides, you know where the food comes from, and they can put together your own taste," said Schall. "So you go simultaneously to the same old, the food multinationals and restaurant chains produce out of the way."

>>> The best recipes for your lunch box

Another plus: They are independent of canteens, delivery services and other providers around the workplace. Even on the road you can not expect a nasty surprise. When Meal Prep it is not important at first, how often do you look after yourself. Many pack only on some days the box in the bag to go to the other eating with colleagues or friends.

So Meal Prep works in practice

Main rule for Meal Prep: provide variety. Boredom is the greatest enemy of pleasure. Every day a liver sausage is not a culinary highlight nor particularly healthy. The only plus point goes just fast. Drawback: you have it soon enough and still run to snack bar and Co. But with a little planning, you fill up tomorrow the tastiest lunch boxes that can all colleagues green with envy.

Meal Prep
Prepare your food before - so fast food and Co. have no chance

© Christian Lohfink

Step 1: Go shopping 
Because if you only have four cans of beer and 1 package of eggs in the refrigerator, it will be a little tight. In the supermarket will help our lists of the best Meal-prep foods below. Of which you obviously do not have to buy anything, but if you in each category 4 to 7 (depending on how many meals the individual components range) at home, you are well prepared.

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Step 2: Get Started and cobble together 

Of course, not intended to raw and individually in all the ingredients. "Fruits, vegetables, nuts, or foods such as smoked salmon, you may pack up directly," the food and fitness blogger Jens Glatz from Rudersberg (see below). "But even a quick mix of tomato and mozzarella or ham and melon keeps am not long for." For filling also has everything to what the evening is left to eat. "Cold steak, cauliflower or broccoli, possibly baked briefly with a slice of cheese in the microwave, and noodles with a few cherry tomatoes, feta cheese and basil leaves for salad are" advises Glatz.

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The big advantage is that residues no longer end up in the rubbish bin, but the next day in the box. That saves time and money. If the refrigerator only prepared correctly, takes putting together a meal, depending on the type and scope, only 3-15 minutes. This ensures variety and still allows regular favorite ingredients. The only downside: It costs a little time every day, even if it is only a few minutes.

The best foods for Meal-prep meals

With these modules, you can fill your lunchbox several days well

proteins: Pre-cooked meat or fish, the leftovers from the previous day, cheese, yogurt, tofu, nuts or legumes are ideal for your lunchbox.

  • Shrimps
  • Salmon (smoked)
  • steak 
  • Bacon
  • chicken breast
  • Tuna (in own juice)
  • Beans (canned)
  • Chickpeas (canned)
  • Mozzarella
  • feta cheese
  • Edam
  • Eggs (cooked), scrambled egg
  • falafel balls
  • Bohnenbratlinge
  • Nuts and seeds
  • Tofu (fried)
  • Greek yogurt
  • Natural yoghurt
  • lowfat quark

Fruit: Necessarily seasonal shopping, otherwise also liked to use frozen food. Even with fruit, the smaller, more practical.

  • banana
  • pineapple
  • lemon
  • lime
  • grapes
  • plums
  • Physalis
  • all varieties of berries (in winter frozen)

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Vegetables: Baby vegetables fits particularly well into the shapes of the boxes, frozen food (for example frozen broccoli) also saves more time to prepare.

  • cucumber
  • cherry tomatoes
  • parsley
  • carrots
  • paprika
  • radish
  • sweet potatoes
  • avocado
  • potatoes
  • Corn
  • mixed vegetables
  • asparagus
  • sugar snap
  • onion
  • cauliflower
  • broccoli

salads: Since many boxes are not leakproof, be candied salad should not swim in dressing. Rather, transported separately, over it pour later.

  • Couscous Salad
  • potato salad
  • parsley salad
  • lentil salad
  • Caprese
  • arugula
  • Lamb's lettuce

snacks: make pesto and chutney on stock, other dips quickly prepare the evening. Everything fits what tastes.

  • olives
  • Tomato (dried)
  • Artichokes (inserted)
  • Pesto (red or green)
  • chutney
  • Hummus
  • guacamole
  • granola bar
  • nut butter
  • nuts and raisins

To cook clever ago

The second possibility of catering to bring along some home cooked for the microwave. The easiest way is, every night the double helping to cook and take the rest of the next day. The downside: You need every day a court superior, shopping, cooking and rinse course. Unless they do it to the extreme, as some pro-Meal Prepper: Pascal Good from Wil in Switzerland and Stefan Strube from Nuremberg have professionalized Meal Prep in recent years for themselves. Both make extremely to their diet and take it on the weekend a few hours. That means Saturdays bulk purchase, Sundays Großkochtag.

Meal Prep takes time, facilitates the long term but everyday
Pre-cooking saves a lot of time

© Syda Productions /

Pascal Good: "I cook in one go 14 servings, which I eat a day, 7 days each for lunch and dinner." A week later there is a new recipe, and he will eat again all week 2 times a day, the weekend prepared. A little more variety there is in Stefan Strube. "I have calculated exactly what I did for my workout at noon and in the evening need, and therefore cook Sunday 7 meals for lunch and 7 for dinner." These differ in the amount and composition of macronutrients. "I also cook differently depending on whether I maintain my weight, increase or will decrease." Usually the meals of two of rice, meat and vegetables are made. is varied mainly with vegetables and spices. is the huge advantage that they no longer have to deal with food preparation during the week. The time savings is huge, because now both have significantly shortened the cooking time by routine even on weekends. or frozen vegetables, which must be no more prepared and cut - while rice cookers, pressure cookers help them.

Storage and transport advice for Meal-prep meal

In aluminum, foam and paperboard trays with Holzpiksern and plastic cutlery think of delivery? Correctly - and even these disposable packaging are a problem. They make a huge pile of garbage - and often the food it also does not taste as good as a real plate. Nevertheless, the food must of course be transported. Luckily, there are first-class hardware, such as from the companies LunchBots, Kivanta, Planetboxoder Monbento. But there are of course other, much cheaper storage options. Perfectly ordinary plastic boxes from the supermarket usually cost less than 5 euros. Often they are dishwasher safe - but make sure that they are free of harmful substances. And even discarded yoghurt or jam jars are perfect to carry on the go soups, salads or fruit curd. With a little organization Meal Prep saves a lot of time, saves money, protects the health and also ensures that you only eat what you really like. To really get now feel like it, we give you recipes and ideas to take away the hand. Have fun night uppers!

Meal Prep example week with recipes

Meal Prep Couscous Salad
Start with couscous salad and meatballs well into the week

© Christian Lohfink



5 baby carrots
5 black olives
6 meatballs
5 tablespoons couscous salad with vegetables
3 tablespoons pickled seafood
½-1 apple in columns, drizzled with lemon juice

Tip: Meatballs and couscous salad left over on the previous day? Outstanding! If you have very little time, but is also sometimes the final version from the supermarket. Seafood there is also, at the delicatessen counter.

Meal Prep lentil salad
On Tuesday there are beans from the night before - fast and convenient

© Christian Lohfink



5 tablespoons of green beans salad with onions and capers
100 g ham with a few cherry tomatoes
5 EL lentil
1-2 figs
3 EL Studentenfutter

TIP From beans from the night before is made with onions, capers and vinegar-oil dressing a light bean salad. Lentil salad with vegetables as quickly assembled from inventories. Who does not like raisins, nuts or just takes a mix.

Meal Prep with smoked salmon
Wednesday there will be no meat but fish: smoked salmon with beans

© Christian Lohfink



some arugula and romaine lettuce with a little feta
100 g smoked salmon and some lime
¼ cucumber
2 St. grilled corn on the cob
2 tablespoons white beans in tomato sauce, from cans or glass

Tip: always completely rinse the lettuce after purchase and store dampened in a salad bowl. So he stays nice and crisp for several days. Instead of beans and lentils, chickpeas or the like can into the box.

Meal Prep vegetarian
Thursday Veggie Day: tofu, egg and vegetables

© Christian Lohfink



each 2-3 florets of cauliflower and broccoli and some cherry tomatoes
100 grams of tofu, sliced ​​and fried in a little canola oil
1 boiled egg
3 EL kidney beans, can or glass
2 EL olives

Tip: Whenever you prepare a meal with vegetables, cook them a little more and keep it without sauce separately. It tastes the next day with oil and vinegar, but you can also bake with cheese in the microwave.

Meal Prep Asia
Friday it comes to Asia: glass noodle salad, chicken and maki rolls

© Christian Lohfink



150 g Waldorf salad with apples, celery, carrots and nuts
125 g grilled chicken breast fillet
80 g raspberries and blackberries
3 tablespoons Asian noodle salad with vegetables and black sesame seeds                  
4 Maki rolls

Tip: Generally, you can put all cold edible leftovers in a box. For sushi or other perishable things but always make sure that the box is cooled until consumption! In salads or cooked, it is also sometimes without.

Our Meal Prep Blog Buster

For more recipe ideas have a look at these two blogs over!
Marcus Schall from Lueneburg was formerly sales manager and canteens junkie. By his own admission "cured by self-cooking". As one of the top Meal Prepper Germany he is very active on Facebook and Instagram. The "Clean-eating Officer" is especially athletes in his company Super Good Food, as they prepare to high-quality, rapid and healthy snacks for the road. More and more athletes can be coached to peak performance from him.
Jens Glatz, food bloggers from Rudersberg had to fight himself for years with being overweight, until he took his food preparation into their own hands and Ground surrounded on low carb. In his own food and fitness blog he cares with a five-member team to healthy, balanced diet. He never leaves the house without having himself filled the lunch box. For this, he loads the refrigerator 2 times weekly.

Inspiration anyone? Meal Prep on Instagram

More at #mealprep

One of Allen Bedonia (@thadeus_jr) gepostetes photo on April 13, 2015 at 19:24

One of Kevin [FitMenCook ™] (@fitmencook) gepostetes photo on May 15, 2016 at 16:04

A posted by @antons_prepdayz photo on June 29, 2016 at 1:22 PM

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