Meal prep sounds complicated, but it's actually the biggest time-saving hack for healthy eating. With a solid system, you only need 1.5–2 hours on Sunday.
Why Meal Prep?
The most common reasons for unhealthy eating: No time, no plan, cravings. Meal prep solves all three problems at once. You know exactly what you're eating and don't resort to fast food.
The 5-Step Plan
Step 1: Cook protein – Pan-fry 1 kg chicken breast or ground turkey. Takes 15 min and covers 4–5 portions.
Step 2: Prepare carbs – Cook 500g rice or quinoa. While the protein cooks, the rice can simmer.
Step 3: Cut/steam vegetables – Broccoli, bell peppers, zucchini. 10 min steaming is enough.
Step 4: Portion out – Divide into meal prep containers. Label with day + meal.
Step 5: Prepare snacks – Energy balls, cut vegetables with quark dip, overnight oats.
Pro Tips
• Invest in good, leak-proof containers (glass lasts longer than plastic)
• Store max 4 days in fridge, freeze the rest
• Vary the sauces, not the base – keeps things interesting
• Use our recipes tagged "Meal Prep" for inspiration
Conclusion
Meal prep doesn't have to be perfect. Start with 3 portions per week and scale up. Every meal you prepare yourself is better than a spontaneous decision.