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Προετοιμασία φαγητού για
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If you only eat small portions and don’t like spending time in the kitchen if you can avoid it, you can turn this to your advantage. Simply pick a time to cook a larger amount and store individual portions in the fridge or freezer. This works particularly well with soups, sauces and dishes like ratatouille, for example. Once a common practice known as pre-cooking, it now carries the trendier name “meal prep”. This new old trend offers a host of advantages, allowing you to use produce while it’s still fresh from the market and store it until you want to eat it.
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Προετοιμαστείτε εκ των προτέρων.

5 ημέρες μαθημάτων, πολυάσχολες δραστηριότητες και απογευματινό πρόγραμμα με διάβασμα – Όλα έχουν να κάνουν με την εύρεση της σωστής ρουτίνας και την προετοιμασία για μια υγιή σχολική εβδομάδα. Κάντε ένα πρόγραμμα για την εβδομάδα, συμπεριλαμβανομένων όλων των δραστηριοτήτων εντός και εκτός σχολείου. 
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Προγραμματίστε τέλεια την προετοιμασία των γευμάτων – μερικά πράγματα μπορούν να γίνουν από το σαββατοκύριακο, κάποια γεύματα θα πρέπει να είναι φρέσκα και να ετοιμάζονται το πρωί. Μόλις τελειώσετε με αυτό, μπορείτε να οργανώσετε την αντίστοιχη λίστα με τα ψώνια.

Μην αγχώνεστε και προσπαθείτε να τα κάνετε όλα μαζί, κάντε κάθε μέρα από κάτι. Το πρόγραμμά σας θα σας δώσει κάποιου είδους καθοδήγηση, ακόμη και αν δεν το τηρήσετε 100%. Αφήστε τις υπερβολικές προσδοκίες να τα διαχειριστείτε όλα τέλεια και βρείτε τη δική σας, ευέλικτη ρουτίνα κατά την προετοιμασία των γευμάτων σας.
meal-prep_image-copy-2-meal-preppers-are-aware-of-what-they-eat.jpg

Προετοιμαστείτε εκ των προτέρων.

5 ημέρες μαθημάτων, πολυάσχολες δραστηριότητες και απογευματινό πρόγραμμα με διάβασμα – Όλα έχουν να κάνουν με την εύρεση της σωστής ρουτίνας και την προετοιμασία για μια υγιή σχολική εβδομάδα. Κάντε ένα πρόγραμμα για την εβδομάδα, συμπεριλαμβανομένων όλων των δραστηριοτήτων εντός και εκτός σχολείου. 
​​​​​​​
Προγραμματίστε τέλεια την προετοιμασία των γευμάτων – μερικά πράγματα μπορούν να γίνουν από το σαββατοκύριακο, κάποια γεύματα θα πρέπει να είναι φρέσκα και να ετοιμάζονται το πρωί. Μόλις τελειώσετε με αυτό, μπορείτε να οργανώσετε την αντίστοιχη λίστα με τα ψώνια.

Μην αγχώνεστε και προσπαθείτε να τα κάνετε όλα μαζί, κάντε κάθε μέρα από κάτι. Το πρόγραμμά σας θα σας δώσει κάποιου είδους καθοδήγηση, ακόμη και αν δεν το τηρήσετε 100%. Αφήστε τις υπερβολικές προσδοκίες να τα διαχειριστείτε όλα τέλεια και βρείτε τη δική σας, ευέλικτη ρουτίνα κατά την προετοιμασία των γευμάτων σας.
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Il meal prep previene lo spreco di cibo

Il meal prep, quindi, ti aiuta facendoti risparmiare tempo e mangiare più salutare. Oltre a questo, però, ti permette di dare il tuo contributo per la riduzione dello spreco alimentare. Se cucini due o tre prozioni in anticipo, infatti, non avrai ingredienti avanzati da dover buttare. Invece, potrai congelare una piccola scorta di cibo per quei giorni frenetici e stressanti. 
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Il meal prep è anche risparmio di soldi ed imballaggi dei prodotti

Il meal prep ti aiuta anche a ridurre i costi. Se compri il pranzo in un bar o a domicilio, infatti, pagherai molto di più. Inoltre, se decido di ordinare d'asporto o di optare per cibi pronti, avrai dei prodotti con molti più imballaggi e confezioni. L'esempio del meal prep dimostra che, facendo piccoli passi, puoi vivere in modo più sostenibile e prevenire lo spreco di avanzi di cibo e imballaggi. 

Diventa un meal prepper in 8 semplici passi

Peperoni ripieni, insalata di peperoni e un salto in padella - quanto più gli ingredienti si sovrappongono con prepaparazioni diverse nel tuo piano settimanale, meglio è. Abbiamo stilato 8 semplici passi per aiutarti a diventare un "meal prepper".

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Fai spazio

Crea lo spazio di cui hai bisogno per conservare ciò che prepari

Lo spazio è un fattore importante nel meal prepping. Se stai condividendo con il tuo coinquilino un piccolo frigo con uno scompartimento del freezer altrettanto minuscolo e disponi solamente di una piccola credenza, potresti incontrare qualche difficoltà. Cucinare in anticipo per tutta la settimana? Fuori questione!  Considera come e dove puoi conservare le porzioni prima di prepararle. Ad esempio, una cantina potrebbe essere una buona soluzione. 
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Basics

Make sure you have the basic meal prep equipment.

Good preparation includes having a good stock of food in tins, resealable containers or glass jars. We recommend keeping a stock of rice, pasta, millet, porridge oats, cous cous, bulgur, onions, garlic, nuts, quality oils, a range of spices, mustard and soy sauce.
Avoiding food waste starts with planning meals ahead

Planning

Organise your week and find recipes.

Something else worth mentioning when it comes to preparation: consider what you want to eat that week before you storm the supermarket. Flick through your cookbooks or browse the internet; check out the Braun recipe library to find some inspiration. Ideally, you should plan your week so that you can make full use of any leftovers. For example, you might plan two rice-based dishes so you only have to cook rice once. Checking your calendar might help, too. Have you agreed to go out for dinner at all this week?
Shopping for meal prep

Shopping

Choosing food more carefully.

Another upside to meal prep is, that if you take the time to focus on planning, shopping and meal prepping, you’ll automatically give your food the attention it deserves. Instead of just picking up the first thing you see, you can focus more on carefully selecting food that’s fresh, organic and local. This way, you’ll only buy what you really need and end up reducing or even eliminating food waste. Plus, shopping like this is far more pleasant than rushing through the aisles at the end of the day.
Cooking for meal prep

Cooking

Schedule a fixed cooking session each week.

So, how long does it take to cook meals for several days? Don’t worry, it shouldn’t take more than 2-3 hours per week. It’s best to give your meal prep session a fixed slot in your weekly schedule. This makes it easier to get into a routine that you might even enjoy or find relaxing. Only having to wash up once will save you a heap of time, too. Ideally, you should cook dishes with shared preparation steps. For example, if you need potatoes for different meals, you could cook them all together in a big pot. This will also save energy. If you want to use tomatoes in several dishes, simply distribute them across your various lunch boxes or containers.
Ingredients for varied meals

Ingredients

Varied meals: Hugely beneficial.

Vegetables in season. Ideal options include: carrots (e.g. as crudités), pumpkins (cooked with oil and spices), courgette (roasted), tomatoes (cherry tomatoes to snack on), aubergines (roasted), broccoli (steamed), peppers (raw or roasted) and avocados.

Carbohydrates provide energy. Tasty sources include: potatoes, sweet potatoes, rice, pasta (ideally wholegrain), millet, quinoa, cous cous and bulgur.

Protein is an important part of any meal and helps to keep you full. Find it in meat, fish, tofu, pulses, quark, yoghurt and cooked eggs.
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Dips/sauces to give your meal prep ingredients that extra hit of flavour. We recommend tomato sauce or ketchup, sour cream with herbs, pesto, hummus and guacamole.
Storing food in a practical way

Containers & boxes

Practical ways to store your meal prep.

After cooking, you need to portion the individual dishes up into different resealable containers, boxes and glass jars. If at all possible, use microwave-safe containers so you don’t need to decant the food for reheating. If you can stack the containers and store them conveniently in your fridge and freezer drawers, you’ll be onto a winner. There are also plenty of ways to transport your food safely, from old glass jars to ultra-practical lunchboxes with individual sections to Thermos flasks to keep your soup warm. 
Avoid storing moist food

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Ideally, you should keep salad dressings in a separate container or a little jar. This stops the dressing drenching the salad leaves by lunchtime. Dips and other sauces also taste best when added to the rest of the dish just before serving. Alternatively, you could put dressings and sauces at the bottom of the container so that they don’t leach through everything and make it squishy. Fresh fruit, salad leaves and vegetables belong at the top.
Look forward to coming home

Откройте для себя рецепты вкуснейших обедов для мам и пап.

Когда день тянется особенно долго, встречи пролетают, сменяя друг друга, и вы при этом пытаетесь успеть что-то перекусить в столовой или захватить с собой в ближайшем продуктовом магазине… Почему бы не разнообразить свой обычный обед? 
Чтобы мамы и папы тоже были готовы к плодотворному рабочему дню, мы подготовили ряд отличных идей для ланч-боксов, которые легко готовить и удобно брать с собой в офис.

Узнайте наши идеи для обедов в офисе

Our recipe recommendations

Are you looking for tasty meal prep recipes? Check out these three handy ideas from our recipe database.

Cream mushroom pasta with baby spinach & herbs

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Recipe

Sweet potato biryani with masala spice mix & cucumber raita

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Recipe

Spice lamb meatballs with Greek slad & minted yoghurt dressing

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Recipe

Did you know?


​​​​​​​​​​​​​​Isn’t meal prep just a fancy name for an old idea? After all, our parents and grandparents planned meals in advance and cooked ahead. The new aspect of this food trend, which originated in the USA, is the holistic approach to nutrition and sustainability in relation to food. However, meal prepping originated on the fitness scene. It was created as a means of keeping tracking of exactly what a person was eating and in what quantities.
Avoid food waste by following our recipes

Откройте для себя рецепты вкуснейших обедов для мам и пап.

Когда день тянется особенно долго, встречи пролетают, сменяя друг друга, и вы при этом пытаетесь успеть что-то перекусить в столовой или захватить с собой в ближайшем продуктовом магазине… Почему бы не разнообразить свой обычный обед? 
Чтобы мамы и папы тоже были готовы к плодотворному рабочему дню, мы подготовили ряд отличных идей для ланч-боксов, которые легко готовить и удобно брать с собой в офис.

Узнайте наши идеи для обедов в офисе

Did you know…

…how to make limp lettuce fresh again?

Don't throw away that limp lettuce just yet! Did you know you can bring it back to life by soaking it in cold water with lemon juice? This simple trick is a real hit for anyone who loves fresh, crisp greens.

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…why you shouldn't put hot food straight into the fridge?

Keep calm and stay cool. Your leftover food should always be allowed to cool to room temperature before placing it in the refrigerator. This way, you can make sure to maintain a secure temperature in your fridge as well as save energy. Have you been aware of that?

Red retro Fridge

…how to deep clean wooden utensils?

If you ever wondered how to properly clean your wooden cutlery, we have a great #kitchenhack for you: soak them into a 1:1 solution of white vinegar and water overnight. This won't damage the wood itself, but removes any annoying stains they might have had. Sounds good? Try it out.

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Good design should be useful and sustainable. The Braun MultiQuick System and our tips can support your meal prepping and, in turn, help you to enjoy a healthier, balanced diet and establish a more sustainable relationship with food.

Related articles.

Less food waste

Stop food ending up in the bin: Shop sensibly and seasonally.

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Less food waste

Zero waste: Keeping food fresh and getting creative with leftovers.

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