A healthy diet is an essential part of an active lifestyle, and meal prepping, preparing meals in advance, is a practical way to guarantee healthy meals even when time is short.
For fitness enthusiasts and health-conscious people, it is often a challenge to prepare delicious and nutritious meals that are also quick and easy. Here we present three uncomplicated fitness recipes that are perfect for meal prep. Each recipe is accompanied by nutritional information per 100 grams and per serving to ensure optimal nutritional control. These recipes not only provide the right amount of energy, protein and healthy carbohydrates, but also the convenience of being prepared in advance. Let's dive into these delicious and nutritious meals that will support fitness goals and ease the stress of everyday life.
Meal Prep 1: Grilled chicken with quinoa and vegetables
Ingredients:
- 200 g chicken breast fillet
- 100g quinoa
- Mixed vegetables of your choice (e.g. peppers, zucchini, broccoli)
- Spices to taste (paprika, garlic powder, pepper)
Preparation:
- Season the chicken breast with the spices and grill/roast until cooked through.
- Cook quinoa according to instructions.
- Wash vegetables and cut into pieces. Fry briefly in the pan or bake in the oven.
Nutritional information (per 100g):
- Chicken breast: approx. 165 kcal, 31 g protein, 3.6 g fat, 0 g carbohydrates
- Quinoa: approx. 120 kcal, 4 g protein, 1.9 g fat, 21 g carbohydrates
- Vegetables (varies depending on the variety): approx. 30-50 kcal, 1-2 g protein, 0-1 g fat, 5-10 g carbohydrates
Nutritional information (per serving):
- Portion contains approximately 150g chicken breast, 80g quinoa and 150g vegetables
- Total nutritional values: approx. 450 kcal, 50 g protein, 7 g fat, 30 g carbohydrates
Meal Prep 2: Sweet potato and bean stew
Ingredients:
- 200g sweet potato
- 100 g black beans (drained and rinsed)
- 100 g tomatoes (diced)
- vegetable broth
- Spices to taste (cumin, paprika, salt, pepper)
Preparation:
- Peel sweet potato and cut into cubes.
- Simmer sweet potato cubes with vegetable broth until soft.
- Add black beans and diced tomatoes, simmer for another 5-10 minutes. Season with spices.
Nutritional information (per 100g):
- Sweet potato: approx. 86 kcal, 1.6 g protein, 0.1 g fat, 20 g carbohydrates
- Black beans: approx. 132 kcal, 8.7 g protein, 0.5 g fat, 23 g carbohydrates
- Tomatoes: approx. 18 kcal, 0.9 g protein, 0.2 g fat, 3.9 g carbohydrates
Nutritional information (per serving):
- Portion contains approximately 200g sweet potato, 100g black beans and 100g tomatoes
- Total nutritional values: approx. 400 kcal, 14 g protein, 0.8 g fat, 43 g carbohydrates
Meal Prep 3: Tuna salad with whole wheat pasta
Ingredients:
- 100 g whole wheat pasta (cooked)
- 100 g tuna (canned, in water or its own juice)
- Mixed vegetables of your choice (cucumber, tomato, pepper)
- Lettuce leaves
- Dressing to taste (e.g. olive oil, lemon juice, herbs)
Preparation:
- Cook whole-wheat pasta according to instructions and allow to cool.
- Wash vegetables and cut into pieces.
- Mix all ingredients in a bowl and drizzle with the dressing.
Nutritional information (per 100g):
- Whole wheat pasta: approx. 300 kcal, 13 g protein, 1.5 g fat, 25 g carbohydrates
- Tuna (in water, drained): approx. 90 kcal, 20 g protein, 0.5 g fat, 0 g carbohydrates
- Vegetables (varies depending on variety): similar to those described above
Nutritional information (per serving):
- Portion contains approximately 100g whole wheat pasta, 100g tuna and 150g vegetables
- Total nutritional values: approx. 450 kcal, 30 g protein, 1.5 g fat, 80 g carbohydrates
These recipes not only offer good portion control for meal prep, but also a balanced nutritional content that supports a healthy diet. Nutritional information may vary depending on exact preparation and ingredients used.