{"meta":{"title":"Meal Prep zum Abnehmen","h1":"Meal Prep zum Abnehmen: vorkochen bis 650 kcal","description":"Kalorienbewusste Meal-Prep-Rezepte mit höchstens 650 kcal pro Portion und mindestens 15 g Eiweiß oder 6 g Ballaststoffen: Currys, Chili, Aufläufe und Quinoa-Salate.","tags":["meal_prep","abnehmen"],"count":180,"listHeading":"Meal-Prep-Rezepte zum Abnehmen","intro":"Wer zwei- bis dreimal pro Woche vorkocht, hat unter der Woche schon etwas im Kühlschrank. Alle Rezepte hier lassen sich vorbereiten und sind kalorienbewusst: höchstens 650 kcal pro Portion, dazu mindestens 15 g Eiweiß, 6 g Ballaststoffe oder 22 % der Kalorien aus Eiweiß – ohne raffinierten Zucker und ohne Frittiertes. Currys, Chili, Aufläufe, Suppen und Quinoa-Salate halten sich meist drei bis vier Tage im Kühlschrank.","answer":null,"topics":[],"faqs":[{"q":"Wie lange hält Meal Prep im Kühlschrank?","a":"Gegartes Fleisch und Fisch etwa 2 bis 3 Tage, Gemüse, Hülsenfrüchte und Getreide 3 bis 4 Tage. Schnell abkühlen, luftdicht lagern und für längere Zeit portionsweise einfrieren."},{"q":"Wie viele Kalorien haben die Rezepte?","a":"Höchstens 650 kcal pro Portion. Wie viel du am Tag brauchst, hängt von Größe, Gewicht und Bewegung ab. Die genauen Nährwerte stehen bei jedem Rezept, der Wochenplaner rechnet sie für dich zusammen."},{"q":"Welche Gerichte eignen sich besonders?","a":"Eintöpfe, Currys, Chili, Aufläufe und Getreide-Salate ohne empfindliches Dressing. Knackiges Gemüse und Soßen am besten getrennt lagern und erst beim Essen kombinieren."}],"related":[],"ratgeber":[]},"recipes":[{"id":"08c6a308-d867-4e88-acfe-d17e5f96314d","title":"Veganes Erdnuss-Curry mit Kürbis, Brokkoli und Edamame","slug":"veganes-erdnuss-curry-mit-kuerbis-brokkoli-und-edamame","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-erdnuss-curry-mit-kuerbis-brokkoli-und-edamame-main.webp","totalTime":40,"calories":611,"protein":21,"authorName":"SmarTasty","likes":0},{"id":"08446af3-2fc0-4536-b778-df706fe009d0","title":"Vegane Quinoa-Bowl mit gebratenem Tofu","slug":"vegane-quinoa-bowl-mit-gebratenem-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-quinoa-bowl-mit-gebratenem-tofu-main-sun1.webp","totalTime":35,"calories":480,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"04c5732a-4086-4a22-813f-8afa4c85c2cc","title":"High Protein Puten-Curry","slug":"high-protein-puten-curry","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-curry-main-sun1.webp","totalTime":30,"calories":420,"protein":48,"authorName":"SmarTasty","likes":0},{"id":"042a7878-0356-4a09-91f9-d4c66f00a282","title":"Keto Rinder-Brokkoli-Bowl","slug":"keto-rinder-brokkoli-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-rinder-brokkoli-bowl-main-sun1.webp","totalTime":25,"calories":450,"protein":35,"authorName":"SmarTasty","likes":0},{"id":"01b23d85-b33a-4731-b7d4-b550dc5d60b8","title":"High Protein Puten-Curry-Salat","slug":"high-protein-puten-curry-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-puten-curry-salat-main-sun1.webp","totalTime":30,"calories":380,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"00c6928d-e7f9-40ae-95e4-154c6a7d75d9","title":"High-Protein Vollkorn-Pasta mit Putenstreifen","slug":"high-protein-vollkorn-pasta-mit-putenstreifen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-vollkorn-pasta-mit-putenstreifen-main-sun1.webp","totalTime":20,"calories":550,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"f5676c90-e867-4cf1-90aa-dcd0f655481e","title":"High Protein Rote-Bete-Dinkel-Bowl mit Räucherforelle und Meerrettich","slug":"high-protein-rote-bete-dinkel-bowl-mit-raeucherforelle-und-meerrettich","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rote-bete-dinkel-bowl-mit-raeucherforelle-und-meerrettich-main.webp","totalTime":45,"calories":489,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"f4f6af68-18f3-4b4a-9d67-7a3d984af698","title":"Paleo Puten-Süßkartoffel-Salat","slug":"paleo-puten-suesskartoffel-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-puten-suesskartoffel-salat-main-v2.png","totalTime":35,"calories":380,"protein":31,"authorName":"SmarTasty","likes":0},{"id":"f08828b5-b250-4b86-b258-c513a2dce3f9","title":"High Protein Thunfisch-Sellerie-Salat","slug":"high-protein-thunfisch-sellerie-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-thunfisch-sellerie-salat-main.png","totalTime":15,"calories":210,"protein":30,"authorName":"SmarTasty","likes":0},{"id":"ed5b04cb-a8fe-411c-ac0d-2c816c3667da","title":"High Protein Maronen-Overnight-Oats mit Skyr und Kakao","slug":"high-protein-maronen-overnight-oats-mit-skyr-und-kakao","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-maronen-overnight-oats-mit-skyr-und-kakao-main.webp","totalTime":10,"calories":460,"protein":27,"authorName":"SmarTasty","likes":0},{"id":"ea1e6245-674d-4035-bf0f-c2fc772b03d1","title":"Glutenfreies Thai-Hähnchen-Kokos-Curry","slug":"glutenfreies-thai-haehnchen-kokos-curry","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-thai-haehnchen-kokos-curry-main.png","totalTime":25,"calories":305,"protein":21,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"ea11a504-1d77-49c3-a5ee-06854590a260","title":"High Protein Lebkuchen-Porridge aus dem Ofen mit Quark und Orangen","slug":"high-protein-lebkuchen-porridge-aus-dem-ofen-mit-quark-und-orangen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-lebkuchen-porridge-aus-dem-ofen-mit-quark-und-orangen-main.webp","totalTime":35,"calories":476,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"diet_classic"},{"id":"e6bf50e8-78d4-4a5f-b31d-8de719789a7a","title":"Glutenfreie Kaffee-Overnight-Oats mit Datteln und Mandeln","slug":"glutenfreie-kaffee-overnight-oats-mit-datteln-und-mandeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreie-kaffee-overnight-oats-mit-datteln-und-mandeln-main.webp","totalTime":13,"calories":423,"protein":17,"authorName":"SmarTasty","likes":0},{"id":"e5bc9b85-b56b-4395-bc4f-bee726c15d9b","title":"Haselnuss-Quinoa-Salat","slug":"knackiger-haselnuss-quinoa-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knackiger-haselnuss-quinoa-salat-main.png","totalTime":25,"calories":594,"protein":15,"authorName":"SmarTasty","likes":0},{"id":"df8abe02-d722-4879-8ea2-ce4b746c9e1b","title":"Glutenfreies Stollen-Porridge aus Hirse mit Rosinen und Mandeln","slug":"glutenfreies-stollen-porridge-aus-hirse-mit-rosinen-und-mandeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-stollen-porridge-aus-hirse-mit-rosinen-und-mandeln-main.webp","totalTime":28,"calories":477,"protein":23,"authorName":"SmarTasty","likes":0,"appHide":"diet_classic"},{"id":"deeb6f45-adfa-45ea-bf4d-5182005ea0e9","title":"Veganer Linsen-Eintopf","slug":"veganer-linsen-eintopf","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-linsen-eintopf-main.png","totalTime":35,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"d66c31f9-0e7b-4c9f-b51c-80e95c324238","title":"Halva-Overnight-Oats mit Tahini und Banane","slug":"halva-overnight-oats-mit-tahini-und-banane","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/halva-overnight-oats-mit-tahini-und-banane-main.webp","totalTime":12,"calories":534,"protein":19,"authorName":"SmarTasty","likes":0},{"id":"d4b1fadf-57cf-4c5c-9765-97b086ff5c84","title":"High Protein Krautwickel-Suppe mit Putenhack, Weißkohl und Reis","slug":"high-protein-krautwickel-suppe-mit-putenhack-weisskohl-und-reis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-krautwickel-suppe-mit-putenhack-weisskohl-und-reis-main.webp","totalTime":50,"calories":421,"protein":31,"authorName":"SmarTasty","likes":0},{"id":"d2d90ac8-733c-4952-af70-5a060c9163c7","title":"Hähnchen-Avocado-Salat","slug":"clean-eating-haehnchen-avocado-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-haehnchen-avocado-salat-main.png","totalTime":30,"calories":410,"protein":38,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"d005703f-e926-478f-8cc6-6857f0b24988","title":"Glutenfreies Kürbis-Hirse-Porridge mit Kardamom und Pistazien","slug":"glutenfreies-kuerbis-hirse-porridge-mit-kardamom-und-pistazien","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-kuerbis-hirse-porridge-mit-kardamom-und-pistazien-main.webp","totalTime":35,"calories":431,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"cd6e4fa1-092c-46b6-b46c-cda772396551","title":"Vegane Kürbis-Overnight-Oats mit Zimt und Pekannüssen","slug":"vegane-kuerbis-overnight-oats-mit-zimt-und-pekannuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-kuerbis-overnight-oats-mit-zimt-und-pekannuessen-main.webp","totalTime":30,"calories":385,"protein":15,"authorName":"SmarTasty","likes":0},{"id":"ca14c3a7-dee3-446c-83eb-88498935ca53","title":"Vanille-Grießpudding","slug":"high-protein-vanille-griesspudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-vanille-griesspudding-main-v2.png","totalTime":15,"calories":210,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"c9fc337b-1994-4ad9-9d86-f5dfdf109c9c","title":"Vegane Tom-Yum-Suppe mit Tofu, Champignons und Reisnudeln","slug":"vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln-main.webp","totalTime":35,"calories":370,"protein":21,"authorName":"SmarTasty","likes":0},{"id":"c3863137-66f5-4904-8104-221bd4224a8b","title":"Low-Carb Kokos-Curry-Fondue mit Kabeljau, Garnelen und Pak Choi","slug":"low-carb-kokos-curry-fondue-mit-kabeljau-garnelen-und-pak-choi","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-kokos-curry-fondue-mit-kabeljau-garnelen-und-pak-choi-main.webp","totalTime":45,"calories":296,"protein":37,"authorName":"SmarTasty","likes":0}],"total":180,"offset":96,"limit":24,"q":null,"topic":null,"hasMore":true}