Meal Prep Sunday


This Sunday I was having a “Meal-Prep-day”. Since I am working fulltime in my internship and in the nights as a German tutor, there is not so much time for cooking during the week. This is why, today I brought my meal prep skills on a new level. I was thinking about what I could have for breakfast, lunch and dinner every day during the next week and what I could already prepare today. It is a good way to save money, since you don’t waste it on food you will not use in the end (happened to me too many times) and convenience products. I think a good way is to use fresh food like salads in the beginning of the week and the cooked ones at the end of the week. Additionally to this picture I still have a lot of Homemade Granola from last week left, which I eat every morning with plantmilk or coconut yogurt.

Strawberry-Oat Smoothie (serves two)

  • 1/2 l oat milk
  • 2 handful strawberries
  • 1/4 l water
  • 1/2 juice of one lemon
  • 1 handful mint

Yesterday, I found some strawberries in my fridge which I had totally forgotten about. In order to not waste them, I cooked them with water, lemon juice and mint and blended it afterwards. You can use it as a sauce for ice cream or yogurt, but it also taste super good when combined with oat milk as a smoothie.


Kale and Potato Chips

  • Kale
  • potatoes
  • Olive oil
  • Sea salt

I didn’t mention any measurements on purpose because it depends on how many chips you would like to have. For the potatochips: Preheat the oven on 180°. Cut the potatoes into thin slices, add olive oil and seasalt and let it bake for approx. 15 minutes. For the kalechips: Preheat the oven on 180°C. Remove kale leaves from the thick stems, add olive oil and sea salt and let it bake for 5-10 minutes.


Avocado-Paprika Gazpacho

Basically you can prepare it like the Avocado Gazpacho . I just added half a paprika.


Peanut Soup

I prepared the peanut sauce like this recipe: Vegan Groundnut soup + Ghana . However, I substituted the tofu with kale and it tastes super good as well!


Rice with vegetables:

The classic: So easy to make. Just cut all leftover veggies you have, put it in a pan, let it fry for a few minutes and then add uncooked risotto rice. Let it fry a bit more, add vegetable stock and after 15- 20 minutes it will be ready. 1 cup rice – 3 1/2 cups vegetable stock.


Summer Rolls:

OHHHH I love summer rolls. I bought the rice papers like half a year ago, but I was always too lazy to prepare them. And I am so happy I motivated myself today. They taste divine.

  • rice paper
  • 1 handful mint
  • 1 hanful coriander
  • 1 handful parsley
  • 1 carrot
  • 1/2 paprika
  • 1 avocado

Peanut sauce

  • 2 tsp peanut butter
  • 2tsp sesame oil
  • 1 tsp soy sauce

Put the rice paper for 10 seconds in water, fill it with veggies, herbs and tofu and roll it into a “summer roll shape”. Yeah, I know, not the best description. I wish I could explain it better, but like you can see in the picture, they are not the most esthetic ones. The taste though… If you have some leftovers you can easily make a salad out of it!


Leftover Salad

It is very similar to the Asian-inspired potato salad . Since I used the leftovers from the sommer rolls, I didn’t put potatoes and apples, but carrots and tofu.


And now all together:


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