Unsere Welt und unser Lebensstil werden immer schneller und es bleibt immer weniger Zeit, sich um das eigene Wohl zu kümmern. Doch zwischen all den Terminen und Verpflichtungen sollten wir eins nicht vergessen - eine gesunde und ausgewogene Ernährung. Schnell vergessen wir das Essen oder greifen zu ungesunden Snacks, weil keine Zeit zum Kochen bleibt. Dabei deckt die Ernährung unseren Energiebedarf über den Tag und ist somit essenziell für unseren Körper, um den Alltag problemlos zu meistern. Das „Meal Prep“, die Vorbereitung von Mahlzeiten, eignet sich perfekt, um eine stressfreie gesunde Ernährung über mehrere Tage zu garantieren. Zu Beginn fällt die Planung des Essens für mehrere Tage vielleicht schwer und erscheint sogar wie eine nicht zu bewältigende Aufgabe.
Wir haben 10 Tipps und Tricks für Dich, wie Du Dir Dein Meal Prep erleichtern kannst und es einfach und sinnvoll in Deinen Alltag einbauen kannst.
1) Planning is the be-all and end-all
Think about what you want to eat in advance and look for recipes that appeal to you. Write yourself a shopping list to make shopping easier and think about how many days you want to cook for. Check at home which ingredients you may still have in stock so that you don't buy too much.
Tip: Choose recipes with overlapping ingredients to make cooking and shopping easier.
2) Cooking day
Choose a day of the week when you have enough time to go shopping and prepare your meals for the next few days. This way you won't be pressed for time and can devote yourself to your food in peace. The weekend is particularly popular for this. Shopping on Saturday and cooking on Sunday gives you plenty of time and peace and quiet.
3) Freeze meals
Don't underestimate the function of your freezer. Many meals can be frozen and defrosted again when required. Soups in particular are suitable for freezing over a longer period of time. Cook a larger quantity straight away to save yourself work and time in the future. If your freezer has enough space, freeze your meals in portions so that you can defrost them immediately.
4) Don't underestimate your breakfast
Breakfast is also super easy to prepare. Smoothies or Bowls can be prepared the day before and kept in the fridge until the next morning or simply pre-portion the fruit for the next few days. Muffins and other baked goods, such as bread, are easy to divide into portions and freeze. Simply take them out of the freezer the night before and enjoy them the next morning. Overnight Oats are great for preparing the night before and are quick and easy to prepare.
5) Start with what takes the longest
To save time during cooking, you should start with the part that takes the longest. Always take care of the component of your dish that takes the longest first, as it needs to be cooked or baked, for example. This way you can take care of the other components of your recipe without stress.
6) Pack and store separately
To preserve the taste of the individual components of your meal in the best possible way, it is important to separate them from each other. This preserves the individual flavors better and keeps your food tasting fresh after preparation. Cans with different compartments are ideal for this. This allows you to transport all the components of your dish in one box without them coming into contact prematurely and losing their flavor. For example, you can store the vegetables separately from the rice so that you can put everything together and enjoy it fresh the next day.
7) Sauces and dips in stock
Prepare your favorite sauces and dips in large quantities and store them in bottles or old jam jars. This way, they are available to you at any time and you can store them in the fridge for longer periods of time.
8) Start without stress
Get to grips with meal prep. Start by preparing for 1-2 days and not immediately preparing for a whole week. This way you can develop routines and start without any stress. After a short time, you will find it easier to prepare your meals and you can start pre-cooking for a longer period of time.
9) Use basics
Work a lot with basic foods, as they are usually versatile and easy to prepare. For example, use lots of rice, pasta and potatoes as well as vegetables and fruit.
10) Save your recipes
Write down your recipes, whether in a college notebook, your cell phone or your laptop. This way you can refer back to them if you cook recipes repeatedly or if you run out of ideas. You can also avoid frustration if you try to remember recipes.
Use these 10 tips to get started with your meal prep routine and ensure a healthy diet. Meal prep is also a great help if you are pursuing fitness or health goals. Whether you want to gain healthy weight, be permanently slim or simply feel fit, preparing your food in advance will support you. In addition, a daily balanced diet keeps your body and mind fit and enables you to lead a healthy lifestyle.
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