Tipps für Dein perfektes Meal Prep - Sattvii®

Tips for your perfect meal prep

Carefully preparing your food is important in times when awareness of nutrition is getting bigger, more important than ever.

Therefore, in today's blog post we would like to give you a few valuable tips as well as a few vegetarian Meal Prep Give recipe ideas along.

Also interesting:

Healthy ideas for the bento box

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Meal Prep? What does that even mean?

The term “Meal Prep” actually stands for “Meal Preparation”, comes from the English and means something like “food preparation”.

With Meal Prep you can decide for yourself which ingredients go into your food and which don't. That means: a healthy and fresh meal - according to your personal needs and taste. You decide!

With meal prep you create more time in everyday life, for example in the morning > for other things and also pay attention to your wallet.

What ideas are particularly well suitable for vegetarian meal prep recipes are soups and stews. Why? They usually taste even better on the second day than the day before. In addition, soups and stews are filling so that you don't feel "too full" or "oversaturated".

Further typical vegetarian meal prep recipes are salads and casseroles . These are cheap and mostly fast prepared. There are no limits to your creativity when it comes to selecting the ingredients and taste.

What are the benefits of meal preparation?

On the one hand, meal prep recipes support you when it comes to eating healthier. For example, on a day you choose, you think about which recipes you want to eat in the next week.

Through targeted meal planning you automatically have a better overview about what You eat and are less (or not at all) tempted to resort to fast and unhealthy food.

No more spontaneous trips to the bakery or fast food store around the corner!

You decide consciously what you want to eat in the next few days. This not only helps you to be more mindful and aware of your diet, but also relieves your wallet.

The goal of Meal Prep is to plan your meal in such a way that ideally you don't have to throw ingredients away . This in turn is not only good for your budget, but also for the environment!

Keyword sustainability: If this factor is particularly important to you, you should make sure that you use seasonal as well as Buy regional ingredients. Organic seal will help you find your way around.

Pre-cooking: this is the best way to do it!

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Meal preparation works best if you first make your personal needs and procedures clear.

The planning

    Do you eat in the office? Do you have a place to warm up your food there? If not, what cold dishes are best for meal prep?

    These questions are good to start with to find out which vegetarian recipes make sense. A practical cold dish would be layered salad in a glass.

    If, on the other hand, your everyday life offers the alternative of heating up food, you can expand your personal meal prep recipe knowledge. Classics such as Chili sin Carne (meatless chili), soups and casseroles, but also dishes with rice in general are excellent.

    Meal prep doesn't mean planning a new recipe for every day, but rather that you two to three prepared dishes and then eat them over several days.


      Purchasing is of course one of the most important things when it comes to meal prep recipes. It's easiest if you write a clear shopping list so that you don't forget anything! Maybe you already know on which days you want to eat your prepared dish? But that would not be a must.

      Furthermore, it is of course completely up to you where you buy your ingredients. You can usually get all the conventional ingredients in the nearest supermarket around the corner. A tip from our side would also be weekly markets, because you can buy the exact amount of fruit and vegetables you need there and thus avoid throwing food away.

      What we can also recommend: not only plan what you want to buy, but also when.

      Why? Very simple - you avoid stress! For example, plan to go shopping every Saturday , and then Sunday to to be able to pre-cook. This automatically creates a meaningful routine that supports and avoids unnecessary stress .

      Cooking and storage

        You have everything you need? Then it's time to start preparing!

        Ideally, you should choose a free morning or afternoon - so for most people Sunday as a suitable day. We also recommend pre-cooking all the dishes that you have planned at once - this saves you a lot of time and nerves, as the kitchen is only cleaned up once.

        You'll see - once you've finished pre-cooking, you'll quickly feel a certain satisfaction, because you don't need to worry about the future lunch breaks make more.

        Let's talk about storage: Of course you want to store your carefully pre-cooked food so that it stays fresh for as long as possible.

        For this we recommend Meal Prep Boxes! These are great for meal preps because the boxes are usually divided into two or three compartments. This way you avoid soggy, unsightly food when you open the box. Your ingredients stay fresh, tasty and separated!

        Essen in drei Brotdosen

        What keeps how long in the fridge or freezer? Usually, most dishes stay fresh for about three to four days provided you keep them in the fridge. Dishes with spinach, however, can spoil faster.Here we recommend a retention period of one to two days

        Important: First let your prepared dishes cool down carefully and then put them in the fridge. For example, if you distribute your rice or chili sin carne straight into your meal prep boxes, they will definitely cool down faster than in the pot!

        What can or may I freeze for storage and what not? Examples of ingredients that are less suitable for freezing are dairy products, potatoes or any vegetables- and fruit types, as these have a high water content.

        Want to take frozen food to work the next day? Just take it out of the freezer the night before and let it thaw in the fridge overnight. So you don't have any stress the next day and only have to warm it up.

        A few more beginner tips:

        Do you feel overwhelmed by the range of dishes you can potentially cook? It is best to start with dishes that you know. For starters, it's enough if you cook one or two dishes and then slowly increase it as far as you want.

        Basics: Rice, pasta or couscous. These ingredients are basically perfect for meal prep recipes because they are versatile and practical. For example, couscous is great for salads and rice is easy to heat up. Basic ingredients can be combined with oven-roasted vegetables or ratatouille, for example.

        We hope you enjoyed today's blog post on the subject of vegetarian meal prep recipes and the associated tips.

        If you have any further questions, please write to us using the contact form!

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