Mealprep
Homemade food to go is the top trend - but it is not a new trend: it is based on the principle of "cooking ahead". It has many advantages, such as creating more flexibility in day-to-day life.
Cooking meals takes time, but meal prepping for several days means you save time spent shopping, cooking and tidying.
By consciously choosing recipes for a balanced and healthy diet you won't have to resort to ready-made meals after a stressful day.
Planning meals and using up leftovers means much less food is thrown away.
No more aimless shopping: specific planning of ingredients saves money.
Your #Mealprep
with EMSA
Five simple and delicious recipes to cook ahead!
Do you want to start the new week well prepared and eat delicious, varied and healthy meals every day? We will show you how to quickly and easily cook ahead five colourful and delicious dishes - perfect for a tiring week at work and without leftovers! We have put together a shopping list for you. You will probably already have many of the basics at home.
To create your own plan, you can download our weekly planner and record meals and ingredients there. Storage tips are provided on top:
140 g rice
100 g penne pasta
2 cloves of garlic
olive oil
vegetable broth
salt and pepper
paprika powder
chili powder
honey
medium-hot mustard
balsamic vinegar
parsley
1 small tin kidney beans
1 small tin corn
50 g lamb's lettuce
350 g broccoli (fresh or frozen)
150 g chicken
2 carrots, small
2 zucchini, small
1 sweet potatoe
50 g red lentils
3 onions, small
2 garlic cloves
1 pack feta
1 tin chunky tomatoes
50 ml cream
5 days - 5 recipes
1/2 tin corn
1/2 tin kidney beans
50 g lamb's lettuce
50 g broccoli
160 g chicken
80 g rice
1 carrot, small
2 tbsp. olive oil
1 tbsp. balsamic vinegar
2 tbsp. medium hot mustard
2 tbsp. honey
salt and pepper
Preparation:
- Cook the rice according to the packaging instructions and 350 g broccoli until al dente. Sauté the chicken and cut into strips.
- Use lamb's lettuce as the bottom layer. Place the rice, corn, kidney beans and about 50 g broccoli on top and arrange the chicken on top.
- Peel two carrots, cut one of them into strips and add to the bowl as well. Place the second one aside.
- For the dressing mix olive oil, balsamic vinegar, mustard and honey and season with salt + pepper.
1 zucchini
1/2 tin of chunky tomatoes
1 garlic clove
1/2 pack. feta
100 g penne pasta
salt and pepper
paprika powder
chili powder
1 tbsp. olive oil
Preparation:
- Cook penne according to the packaging instructions until al dente.
- Peel two garlic cloves and dice them finely. Wash two zucchini and also dice them. Put half of each aside.
- Fry the zucchini cubes in olive oil for about 10 minutes, then add the garlic. Add the chunky tomatoes and season with paprika powder, chilli powder, salt + pepper.
- Pour cooked penne into the pan. Dice the feta. Crumble one half over the penne, put the other half aside.
1 carrot, small
1 zucchini, small
1 onion, small
400 ml vegetable broth
50 ml cream
salt and pepper
parsley
Preparation:
- Cut the previously peeled carrot into slices. Peel and chop all three onions.
- Bring the vegetable stock to boil. Add carrots, diced zucchini and 1/3 of the onions. Approx. cook for 15 minutes.
- Then purée the soup and add the cream. Bring the soup to a boil briefly and season to taste with salt + pepper.
- Garnish the soup with parsley.
60 g rice
50 g red lentils
1/2 tin kidney beans
1/2 tin corn
100 ml vegetable broth
1 garlic clove
1 onion, small
1/2 tin chunky tomatoes
paprika powder
chili powder
Salt + pepper
olive oil
Preparation:
- Sauté half of the remaining onions and the rest of the garlic in a pot with some olive oil.
- Add vegetable stock, chunky tomatoes and lentils. Season everything well with paprika + chilli powder, salt + pepper and simmer for about 15 minutes.
- Drain the rest of the kidney beans and the corn and put them into the pot as well. Simmer for another 5 minutes until the lentils are soft. Serve the chili with the rice.
1 sweet potato, medium
300 g broccoli
1/2 pack. feta
1 onion
2 tbsp. olive oil
paprika powder
chili powder
salt and pepper
Preparation:
- Peel and dice the sweet potato. Then bring to a boil in a pot, then reduce the heat and continue cooking for about 15 minutes until done.
- Heat olive oil in a pan and fry the chopped onions.
- Then add the sweet potato cubes and season with paprika powder, chilli powder, salt + pepper.
- Fry everything and then fold in the broccoli and add the feta.
Start the new week well prepared and eat a varied and healthy diet! We will show you how to quickly and easily prepare five colourful recipes!
It's best to relax and buy everything you need on Saturday. On Sunday you start your Meal-Prep and prepare delicious dishes for each day of the week, which you will look forward to every day!
The best secret meal prepping tips
To get the full benefit of meal prepping, good planning is worth its weight in gold. First, think about what you would like to cook. In general, any food can be used. Meals with the same base, such as rice or pasta, are quick and easy to cook for the entire week. Then you combine this base with different sides which gives you varied and balanced meals.
Have you thought about which dishes you want to cook and are you ready for meal prepping? Then find a day when you have enough time for your meal prepping session. You could, for example, do your shopping on Saturday and cook the dishes on Sunday. Cooking your meals ahead for the week saves you time on the other days, which you can spend on doing fun things.
The best way is to pack your prepared meals in air-tight containers and store these in the centre compartment of your fridge. This will keep your dishes fresh for a few days. So that you can enjoy your meals to the full, it is recommended that salad be eaten on the day it is prepared. This ensures it stays fresh and crisp. You can safely store spinach, fish and seafood in the fridge for one to two days, preferably in the lower compartment.
Are you a meal prepping pro and would you like to prepare meals for an entire week, but not sacrifice on flavour and freshness? No problem! Simply freeze your meals and place them in the fridge to defrost the night before eating.
5 DAYS = 5 BOXES
With a capacity of 800 ml, the five meal prepping boxes are ideally sized for a full meal. The freshness seal ensures longer-lasting freshness for your pre-cooked food and the CLIP & CLOSE containers are 100% leak-proof ensuring easy transportation.
The Mealprep set is:
The right box
Meal prep as you like: Discover our range of containers from lunchboxes to glass food storage containers.
