{"id":601,"date":"2026-03-10T13:41:36","date_gmt":"2026-03-10T13:41:36","guid":{"rendered":"https:\/\/blog004.ebs-unterricht.de\/?p=601"},"modified":"2026-03-19T09:01:43","modified_gmt":"2026-03-19T09:01:43","slug":"mealprep-rezepte","status":"publish","type":"post","link":"https:\/\/blog004.ebs-unterricht.de\/index.php\/mealprep-rezepte\/uncategorized\/","title":{"rendered":"Mealprep rezepte"},"content":{"rendered":"\t\t
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<\/span><\/span>Protein-Bowl<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Zutaten (1 Portion):<\/span><\/strong>
\u00b7\u00a0\u00a0150\u2013200 g H\u00e4hnchenbrust (oder Tofu)<\/span>
\u00b7 60 g Reis oder Quinoa (gekocht)<\/span>
\u00b7\u00a0 \u00bd Avocado<\/span>
\u00b7 1 Ei<\/span>
\u00b7\u00a0\u00a0Gem\u00fcse nach Wahl (z. B. Brokkoli, Paprika)<\/span>
\u00b7\u00a0\u00a01 TL Oliven\u00f6l, Salz, Pfeffer<\/span>
\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\ud83d\udd25 Kalorien: \u2248 545 kcal<\/span>
\ud83e\udd69 Protein: \u2248 45 g\u2028
<\/span>\ud83c\udf5a Kohlenhydrate: \u2248 30 g\u2028
<\/span>\ud83e\udd51 Fett: \u2248 27 g<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Zubereitung:<\/strong>\u2028 H\u00e4hnchen anbraten, Reis\/Quinoa kochen, Gem\u00fcse kurz d\u00fcnsten. Alles in einer Bowl anrichten und mit Avocado und Ei toppen.
Warum gut:<\/strong>\u2028Viel Protein, gesunde Fette und genug Carbs f\u00fcr Energie \u2013 perfekt nach dem Training oder f\u00fcrs Meal Prep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"High-protein-Bowl\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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<\/span><\/span>Skyr-Beeren-Bowl<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Zutaten (1 Portion):<\/span>
\u00b7 250 g Skyr (oder Magerquark)<\/span>
\u00b7 Eine Handvoll Beeren (frisch oder TK)<\/span>
\u00b7 1 TL Honig oder Flavdrop<\/span>
\u00b7 Optional: N\u00fcsse, Chiasamen, Hafer-<\/span>
flocken, Kokosflocken<\/span>
<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Zubereitung:<\/span>\u2028 Alles in einer Sch\u00fcssel vermengen \u2013 fertig.<\/span>
Warum gut:<\/span>\u2028 Hoher Proteingehalt, wenig Zucker und trotzdem s\u00fc\u00df. Ideal als Fr\u00fchst\u00fcck oder Snack.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\ud83d\udd25Kalorien: \u2248 240 kcal<\/span>
\ud83e\udd69 Protein: \u2248 27 g\u2028
\ud83c\udf5a Kohlenhydrate: \u2248 20 g\u2028
\ud83e\udd51 Fett: \u2248 1 g<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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<\/span><\/span> Light Burger<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Zutaten (1Portion)<\/strong>:<\/span>
\u00b7\u00a01 Vollkorn-Burgerbr\u00f6tchen<\/span>
\u00b7\u00a0150 g Rinderhack (oder vegane Alternative)<\/span>
\u00b7\u00a0Light-K\u00e4se oder fettreduzierter K\u00e4se<\/span>
\u00b7\u00a0Salat, Tomate, Gurke<\/span>
\u00b7\u00a0Joghurt-So\u00dfe (Skyr + Senf + Gew\u00fcrze)<\/span>
\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Zubereitung:<\/strong>\u2028Patty braten, Br\u00f6tchen kurz toasten, Burger belegen.<\/span>
Warum gut:<\/strong>\u2028F\u00fchlt sich wie ein Cheat an, ist aber proteinreich und deutlich kalorien\u00e4rmer als ein klassischer Burger.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t
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Ofenkartoffel<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Zutaten (1 Portion):<\/strong>
\u00b7 1 mittelgro\u00dfe S\u00fc\u00dfkartoffel (ca. 250 g)
\u00b7 150\u2013200 g H\u00e4hnchenbrust (oder Tofu)
\u00b7 \u00bd Avocado
\u00b7 1 Ei
\u00b7 Gem\u00fcse nach Wahl (z. B. Brokkoli, Paprika, Spinat)
\u00b7 1 TL Oliven\u00f6l
\u00b7 Salz, Pfeffer, Paprikapulver<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Zubereitung:\u00a0<\/strong>S\u00fc\u00dfkartoffel und etwas Oliven\u00f6l ca. 15\u201320 Minuten garen. H\u00e4hnchen oder Tofu anbraten und w\u00fcrzen. Gem\u00fcse kurz d\u00fcnsten. Alles zusammen anrichten. Gegebenfalls mit einem mit einem Joghurt-Kr\u00e4uter Dip toppen.
Warum gut:\u00a0<\/strong>Viele komplexe Kohlenhydrate, viel Protein und gesunde Fette. S\u00e4ttigt lange und liefert Energie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\ud83d\udd25 Kalorien: \u2248 520 kcal<\/span>
\ud83e\udd69 Protein: \u2248 38 g\u2028
\ud83c\udf5a Kohlenhydrate: \u2248 40 g\u2028
\ud83e\udd51 Fett: \u2248 22 g<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\ud83d\udd25 Kalorien:<\/strong> \u2248 520 kcal
\ud83e\udd69 Protein:<\/strong> \u2248 42 g
\ud83c\udf60 Kohlenhydrate:<\/strong> \u2248 40 g
\ud83e\udd51 Fett:<\/strong> \u2248 22 g<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Protein-Bowl Zutaten (1 Portion):\u00b7\u00a0\u00a0150\u2013200 g H\u00e4hnchenbrust (oder Tofu)\u00b7 60 g Reis oder Quinoa (gekocht)\u00b7\u00a0 \u00bd Avocado\u00b7 1 Ei\u00b7\u00a0\u00a0Gem\u00fcse nach Wahl […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"tags":[],"class_list":["post-601","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/posts\/601","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/comments?post=601"}],"version-history":[{"count":43,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/posts\/601\/revisions"}],"predecessor-version":[{"id":886,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/posts\/601\/revisions\/886"}],"wp:attachment":[{"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/media?parent=601"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/categories?post=601"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog004.ebs-unterricht.de\/index.php\/wp-json\/wp\/v2\/tags?post=601"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}