Mealprep Sunday – Goulash

On Mealprep Sunday I prepare my lunch for the next five days (Monday – Friday) and share the recipes with you. These meals are eaten to achieve 2.000 Kcal a day with 50% from protein and 25% from fats/carbs respectively.
So last week, we made meat balls stuffed with cheese! And now we’re doing something from eastern europe: Goulash! It takes quite some time, but most of it hardly needs your participation. So it’s still pretty simple!

Nutritional information (per portion):
690 Kcal
87 g protein
41 g carbohydrates
17 g fats

2000 g goulash (the meat)
500 g onions
150 g pasta
100 g tomato paste
30 g garlic
25 ml oil
A bit of broth
Some lemon juice
Spices (Salt, sweet paprika, cayenne pepper, caraway seeds)

For starters: Cube the onions and the garlic and put them in a pot. Then add the goulash (cut it into pieces, if it’s not already) and season it with salt and caraway seeds. Squirt a bit of lemon juice over it and mix it! Close the lid and wait for ~1 hour.


Pour the oil (because of the strong taste, I’d recommend not using olive) over the mixture and roast it at the highest setting for about 10 minutes. Reduce the heat to about 2/3 and continue to roast the stuff for about 15 minutes. Now add broth and enough water to cover all of it and let it cook for about ~1 hour (stir occasionally) without the liduntil most/all of the water is gone.


Now mix 1/2 litre of water with the tomato paste, caraway seeds, sweet paprika and cayenne pepper, pour it over your mixture, close the lid and let it cook at about 1/3 for another 30 minutes. During this time you can cook the pasta. Done!

Example portion!

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