Meal Prep Weekly Plan: 5 Healthy Recipes to Take Home

Ingredients for four servings:
4 chicken breasts
1 kg carrots
vegetable broth
about 250 g rice
salt
spices, e.g. curry powder
neutral oil

Preparation:
Wash the chicken breasts and pat dry, then salt and season with a little curry, paprika or coriander powder as desired. Sear them vigorously in a pan over high heat in a little sunflower or canola oil. Once the breasts are browned on all sides, reduce heat and cook gently for another 12 to 15 minutes. This will prevent the meat from drying out.

Wash the carrots, cut them into pieces and boil them in a little vegetable stock for about ten minutes. They should still be firm to the bite.

Rinse the rice thoroughly, put it in a pot and cover it with water. The water should be about two fingers width above the rice. Season lightly with salt, bring to a boil and simmer over low heat with the lid on for about 20 minutes. (Please follow the instructions on the package, as cooking time may vary depending on the variety). The rice will completely absorb the liquid during this process.

For easier heating, rice and carrots can be mixed later.

Ingredients for four servings:
600-800 g fish fillet, for example from codfish
1 celery bulb
6-8 medium potatoes
milk
butter
lemon
salt, pepper, nutmeg, cayenne pepper
some flour
neutral oil

Preparation:
Peel potatoes and celery and cut into smaller pieces. Put them into water and boil them for about 30 minutes until they are soft. After the cooking time, mash them with milk and some cooking water. Add butter according to taste and season with salt, pepper, nutmeg and cayenne pepper.

Wash the fish fillets, pat dry and season with salt, pepper and lemon. Turn in flour on both sides and fry carefully in an oiled pan until golden brown.

Ingredients for four servings:
400-500g farfalle (butterfly pasta)
approx. 100 g fresh basil
1 clove of garlic
40g Parmesan cheese (grated)
30 g pine nuts
100 g olive oil
about 1 tsp salt
dried tomatoes to taste

Preparation:
For the pesto, peel and coarsely chop the garlic, then pound it in a mortar with the salt. Wash the basil, pluck the leaves from the stems and puree in a blender or grind in a mortar with the dry roasted pine nuts, the grated cheese and the oil. Finally, stir in the garlic mixture. The finished pesto can be stored covered with oil in a jar in the refrigerator, even for several days.

Cook the pasta according to package directions until al dente and mix in batches with the pesto. Add pieces of sun-dried tomatoes if desired.

Ingredients for four servings:
200 ml milk
300 ml vegetable broth
100 g polenta cornmeal
40 g butter
30 g parmesan
1 bunch of parsley
100 g sunflower seeds
salt, pepper
neutral oil

Preparation:
Boil the milk with the vegetable broth, then pour in the polenta semolina, stirring constantly, and let it swell over low heat for about 20 minutes. Stir from time to time.

In between, toast the sunflower seeds without fat in a pan, grate the cheese and finely chop the parsley. After the swelling time, remove the polenta from the stove, stir in the butter and cheese and season with salt and pepper if necessary. Finally, fold in the toasted sunflower seeds and parsley.

If you like the polenta firmer, you can reduce the vegetable broth and let the semolina dry in a baking dish after it has soaked. Afterwards, the polenta is easy to cut and can then be sautéed in a little oil.

Ingredients for four servings:
1 onion
neutral oil
200 g red lentils
1 tsp curry powder
600 ml vegetable broth
½ l orange juice
Pomegranate seeds and soy cream to taste

Preparation:
Finely dice the onion and sauté it with the curry powder in a little oil. After a few minutes, add the lentils and lightly roast them as well. Pour the broth and orange juice, bring everything to a boil and cook for about 15 minutes in a closed pot. When the lentils break down slightly, puree everything, season with salt and pepper.

Just before eating, garnish the soup with pomegranate seeds and add a thread of light or sweet soy cream.