Meal prep recipes for losing weight
The advantage of the prep diet is obvious: You only have to buy the ingredients once and prepare them in one day – then you can sit back and relax for the rest of the week, because the meal prep recipes are ready in just a few minutes.
Dagmar von Cramm presents in the book ten weekly plans based on different mottoes – In the picture gallery you can see, for example, the recipes of the Italian week with lasagna, antipasti and risotto. The concept of the prep diet is that you consume a maximum of 1400 calories a day, which are broken down as follows:
- In the morning: 300 to 400 calories
- at noon: 400 to 450 calories
- in the evening: 500 to 550 calories
Meal prep recipes: weekly schedule of the Italian week
Breakfast is the same from Monday to Friday, melon with almond crumble and chai are on the menu in the Italian week. Lunch is intended to be taken away and can also be consumed cold at work, in the evening you can eat warm at home.
At the beginning of each weekly schedule you will find a list of ingredients that you can use to shop on Saturdays. Sunday is then used for "prepping", ie for pre-cooking. But no fear, you don't have to spend the whole day in the kitchen: The meal prep recipes from the book can be prepared in a maximum of two and a half hours.
Meal prep recipes: weekly schedule of the Italian week
Healthy ingredients, flexible concept
Dagmar von Cramm's motto is: "Eating healthy must taste good!" That is why the nutritionist relies on balanced ingredients and lots of fiber to keep you full for a long time. The prep diet works best if you (similar to interval fasting) take a 12-hour break between dinner and breakfast. If you get hungry between meals, you can snack on raw vegetables. Two cheat days are even allowed on weekends.
In general, the prep diet is very flexible: you can exchange the recipes on the respective weekdays and alternatives are shown if you eat vegan, for example. It is important that you get the pre-cooked food on Sunday bottled airtight in boxes or jars and then stored cool and dry. This ensures that the ingredients last until Friday and that nothing stands in the way of the meal prep.