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Would you like to try even more specific combinations? In our article “Combine protein and fiber: 10 filling meals for an active everyday life” you will find more ideas for balanced meals.

Legumes are especially practical for meal prep. They provide both plant-based protein and fiber and pair very well with grains, vegetables, or potatoes. The DGE also recommends incorporating legumes into your diet regularly.

The simple meal-prep building-block system

You don't actually need complicated recipes. On the weekend or the night before, prepare one component from each of four categories.

Base

Choose one:

• Quinoa,
• Buckwheat,
• Bulgur,
• Couscous,
• Whole-grain pasta,
• Potatoes,
• Brown rice.

Protein

Choose one:

• Lentils,
• Beans,
• Chickpeas,
• Tofu,
• Tempeh,
• Egg,
• Feta.

Vegetables

The easiest is a whole sheet pan of roasted vegetables.

For example:

• Bell peppers,
• Zucchini,
• Carrots,
• Pumpkin,
• Broccoli,
• red onions.

Flavor

Prepare a dressing or topping:

• Tahini-lemon,
• Yogurt-herb,
• Olive oil-balsamic vinegar,
• Pesto,
• roasted pumpkin seeds,
• Sesame,
• Walnuts.

This way, two or three different lunches can be made from the same ingredients.

1. Mediterranean lentil bowl with couscous

A bowl is ideal for meal prep because you can combine warm and cold ingredients.

For 2 servings

• 120 g whole-grain couscous
• 200 g cooked lentils
• 1 bell pepper
• 1 small zucchini
• a handful of cherry tomatoes
• 40 g feta
• Parsley
• 1 tbsp olive oil
• Lemon juice
• Pepper
• Herbs to taste

Preparation

Prepare the couscous according to the package instructions.

Cut the bell peppers and zucchini and sauté them briefly or roast them in the oven. Rinse the lentils and let them drain well.

Divide everything between two containers. Add the feta and parsley only afterwards.

For the dressing, mix olive oil, lemon juice, and seasonings and pack them separately.

Meal-prep tip: Add the dressing just before eating. This keeps the bowl fresher.

2. Whole-grain pasta salad with chickpeas

Pasta salad doesn't have to automatically mean mayonnaise, bologna, and hardly any vegetables.

For 2 servings

• 140 g whole-grain pasta
• 200 g chickpeas
• 1 cucumber
• Cherry tomatoes
• Arugula or baby spinach
• some olives
• Pumpkin seeds

For the dressing

• 1 tbsp olive oil
• Lemon juice
• 1 tsp mustard
• Herbs
• Pepper

Whole-grain products contain more fiber than their white-flour counterparts. That's why the DGE recommends choosing whole grain as often as possible for bread, pasta, rice, and flour.

Preparation

Cook the pasta until al dente and let it cool completely.

Rinse the chickpeas. Cut the vegetables into small pieces and mix with the pasta.

It's best to pack the arugula and dressing separately and add them only right before eating.

Extra for more crunch: A tablespoon of pumpkin seeds or sunflower seeds is already enough.

3. Quinoa Bowl with Roasted Vegetables and Tofu

Perfect if you're preparing a sheet pan of vegetables anyway.

For 2 servings

• 120 g quinoa
• 200 g tofu
• Broccoli
• Carrots
• Bell pepper
• red onion
• Sesame

For the marinade

• Soy sauce
• some sesame oil
• Paprika powder
• Garlic
• optional ginger

Preparation

Cook the quinoa according to package instructions.

Dice the tofu and mix it with the marinade. Cut the vegetables and roast them together with the tofu in the oven for about 20–25 minutes.

Divide the quinoa and roasted vegetables between two containers and sprinkle with sesame.

Here you don't need a complicated sauce. A little soy sauce or a tahini-lemon dressing the next day is enough.

4. Meatless Chili for Two Days at the Office

This is the version for anyone who doesn't feel like dealing with five small containers and seven prepped components.

One pot. Several servings. Done.

For about 3 servings

• 1 can of kidney beans
• 1 can of black or white beans
• 1 small can of corn
• 1 bell pepper
• 1 onion
• 1 carrot
• strained or chopped tomatoes
• Cumin
• Paprika powder
• Chili
• Garlic

Preparation

Sauté the onions and vegetables briefly. Add the tomatoes and let simmer for a few minutes.

Rinse the beans thoroughly and put them in the pot with the corn. Season and let simmer for another 10–15 minutes.

These go well with:

• brown rice,
• whole-grain bread,
• a dollop of plain yogurt,
• fresh herbs.

Legumes are especially good for keeping on hand and provide plenty of fiber in addition to plant protein.

5. Overnight Couscous with Beans and Feta

Meal prep doesn't always have to involve cooking.

You can prepare this lunch the night before in about ten minutes.

For 1 large serving

• 70 g couscous
• 100 g white beans
• Cucumber
• Tomatoes
• Parsley
• 30–40 g feta
• Lemon juice
• Olive oil
• Pepper

Prepare the couscous and let it cool.

Rinse the beans, cut the vegetables, and put everything in a lunchbox.

Crumble the feta over it. Pack the dressing separately again.

If you want to eat vegan, leave out the feta and add some tahini or roasted pumpkin seeds, for example.

Meal Prep in 45 Minutes: How to Prepare Several Meals Ahead of Time

The most common meal prep mistake? Trying to cook five different recipes at the same time.

Make it easier.

Minutes 0–10

• Put the quinoa or couscous on to cook.
• Preheat the oven.
• Cut the vegetables.

Minutes 10–30

• Put the vegetables and tofu in the oven.
• Rinse the lentils and chickpeas.
• Prepare the chili.

Minutes 30–40

• Whisk the dressing.
• cut fresh vegetables,
• Portion out the nuts and seeds.

Minutes 40–45

Let everything cool and divide it among containers.

With this, you won't necessarily have five ready-made meals. But you will have several prepared components that you can assemble into a lunch within just a few minutes in the morning.

That's exactly what makes meal prep suitable for everyday life.

And what if there's just as little time in the morning as at lunchtime? You'll find more quick ideas in our article “Healthy Breakfast in 5 Minutes – Quick Vegan and Gluten-Free Recipes for Busy People.”

How long does meal prep last in the fridge?

A little planning pays off here.

You should let cooked dishes cool down as quickly as possible and then keep them refrigerated. How long a meal lasts depends largely on the ingredients, preparation, and refrigerator temperature.

A simple rule for the workweek:

• You can often prepare Monday's and Tuesday's meals on Sunday.
• For later weekdays, it's better to prepare fresh again or freeze suitable portions.
• Store fresh herbs, salad greens, and dressings separately.
• Don't eat foods with an off smell, changed texture, or visible spoilage.

With rice, special caution is advisable: cool cooked rice quickly, keep it cold at all times, and don't store it for several days unnecessarily.

5 typical meal-prep mistakes

1. Preparing five identical containers

On Monday it still tastes good. By Thursday, you don't want to see the container anymore.

Better: prepare individual components and combine them in different ways.

2. Not planning enough vegetables

A container full of pasta with three tomatoes may be prepared, but it is still not a particularly balanced lunch.

Vegetables should make up a real part of the meal.

3. Focusing only on protein

“High Protein” is not a complete nutritional concept.

Combining protein with vegetables, whole grains, and other fiber-rich foods creates a much more varied meal.

4. Adding the dressing as early as Sunday

By Tuesday, the salad is often soggy.

Better to store dressing, crunchy seeds, and fresh herbs separately.

5. Starting out too complicated

You don't need ten special ingredients.

A good supply of:

• legumes,
• whole grains,
• nuts and seeds,
• spices,
• strained tomatoes

That makes meal prep much easier.

A good lunch doesn't start only during the lunch break.

Meal prep works best when it saves work instead of creating new work.

You don't have to cook five different meals every Sunday. Just two prepared basics, a sheet pan of vegetables, and a quick dressing can save several lunches.

To get your bearings, four questions are enough:

Where are my vegetables?
Where is my protein source?
Where is my fiber?
What adds flavor?

This way, you can quickly turn lentils, couscous, whole-grain pasta, nuts, or seeds into more than just an emergency desk meal.