4 simple meal prep combinations

Nancy Heijnis
14 September 2022
1 people
20 minutes

Meal prepping is the best preparation for a healthy diet. Because your food has been ready for a certain time and prepares larger portions, you save time, money and you are less likely to tempt to eat easily and unhealthy food. Earlier we wrote a blog about this:  What is Meal Preppen?  Today we will have some simple Meal prep recipes with you share that you can get started right away. We have chosen a breakfast recipe, vegan recipe, fish recipe and a chicken recipe.

#1 Breakfast Protein Overnight OATS


  •   40 gram oatmeal
  •   Chia seed
  •   250 ml Unweeten almond milk
  •   Agave syrup
  •   cinnamon protein powder of your choice


  1.   Combine all the ingredients with each other
  2.   Let it soak in the fridge
  3.   The next day you can use fruit as a topping

#2 tuna pasta (4 portions)


  • 240 grams of pasta (60 grams pp)
  • 380 grams of tuna on water
  • 240 grams of carrots
  • 2 outings
  • 2 stems celery
  • 200 grams of cham Pignon
  • 2 cans of tomato cubes
  • 160 grams light cream cheese
  • 80 grams of cheddar
  • Pem Cooking Spray - M Double You


  1. Preheat the oven to 200 degrees
  2. Cook the pasta 3 minutes
  3. Spray the pan briefly with Pem Cooking Spray
  4. Bake the onion, celery, carrot and Mushroom about 6 to 10 minutes.
  5. Then add the pasta sauce and tuna let it simmer for a few minutes.
  6. Then remove it from the heat and stir in the cream cheese with the pasta.
  7. Place all ingredients in the baking dish and sprinkle the cheddar over it.
  8. Let it stand in the oven for 10 minutes.

#3 classic broccoli with Chicken (4 portions)


  •   240 grams (60 grams pp)
  •   600 grams of chicken
  •   800 grams of broccoli
  •   2 chicken broth cubes
  •   Herbs to your own taste


  1. Put a pan with water and a chicken stock block E on the fire for the rice and another for the broccoli.
  2.   Cook the rice in the recommended minutes. Then drain the rice.
  3.   Cook the broccoli for about 7 minutes. Then drain it and add your favorite herbs to the broccoli. Then shake together with the lid on the pan.
  4.   Meanwhile, fry the chicken with chicken spices.
  5.   divide all the ingredients into 4 portions.

#4 Vegan curry


  •   240 grams of rice
  •   300 grams of chickpeas
  •   2 red peppers
  •   1 red onion
  •   3 cloves of garlic
  •   450 grams of spinach < /Li>
  •   3 tomatoes
  •   1 bag of curry paste
  •   1 can of coconut milk light


  1. Heat the oven on 220 degrees.
  2.   Prepare the rice as recommended on the package.
  3.   Bake the peppers in the oven for 30 minutes. When they are ready you can easily remove the skin. Also remove the seeds and remove the stalk set this separately.
  4.   Cut the onion and garlic small. Bake with a little olive oil in the pan and season with salt and pepper.
  5.   Mix the bell pepper, onion, garlic, curry paste, and coconut milk to a smooth mass.
  6.   Put everything in a high pan together with the chickpeas, spinach and tomato. Let simmer for 15 minutes.
  7.   Divide the rice and curry into 4 portions.
M Double You - PEM Cooking Spray
PEM Cooking SprayM Double You
5,90 4,70

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