Less food waste

Meal prep saves time, effort and waste.

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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Home-made is healthier and tastier.

Shopping consciously and choosing seasonal produce means you can cook with fresh produce. It also means avoiding processed ready meals. One advantage of meal prep is the certainty of knowing you have delicious, home-made meals waiting for you for the next few days, or even the entire week. But that’s not all: home-made food can often be healthier and tastier, too. Cooking for yourself means you are in control of all the ingredients, that end up on your plate, or in your resealable containers and lunch boxes.

Meal preppers are aware of what they eat.

Cook once and enjoy it for several days. Meal prepping is an ideal solution, especially when you arrive home exhausted after a day at work and would otherwise mindlessly choose pasta with ready-made sauce or a frozen pizza. This is one way meal prepping can help to eat more healthy. After all, if you’re more aware of your food and portion size, you’ll notice sooner when you’re full.

Meal prep prevents food waste.

So, meal prep helps you to save time and eat more healthily. More than that, though, it allows you to do your bit to fight food waste. If you cook two or three portions in advance, there usually won’t be any half-used ingredients left over. Instead, you might even be able to freeze a little stockpile for those hectic, stressful days.

Meal prep saves money and packaging.

Meal prep is also more cost-effective. If you buy lunch from a café or get it delivered, you’ll end up paying much more. And, if you order a takeaway or opt for convenience food, you’ll also have to contend with far more packaging. The example of meal prep shows that, by taking even small steps, you can live more sustainably and prevent waste from leftover food and packaging.

Become a meal prepper in 8 easy steps.

Stuffed peppers, pepper salad and a stir-fry – the more the ingredients on your weekly meal plan overlap, the better. You can enjoy more variety on your plate as a result. We’ve put together 8 simple steps to help you become a meal prepper.

Make space

Create the storage space you need.

Space is an important factor when it comes to meal prepping. If you’re sharing a small fridge and a tiny freezer compartment with your flatmate and only have a tiny food shelf, you might face some difficulties. Cooking ahead for the entire week? Out of the question! Consider how and where you can store your prepped meals before you make them. For example, a cellar could be a good solution.

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.

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?

Nakupování

Pečlivější výběr potravin.

Další výhodou přípravy jídla je, že pokud věnujete čas plánování, nakupování a přípravě jídla, automaticky věnujete jídlu pozornost, kterou si zaslouží. Místo toho, abyste si prostě vzali první věc, kterou uvidíte, můžete se více soustředit na pečlivý výběr čerstvých, ekologických a lokálních surovin. Takto budete nakupovat jen to, co skutečně potřebujete, a nakonec snížíte nebo dokonce eliminujete plýtvání potravinami. Navíc je takové nakupování mnohem příjemnější než běh uličkami supermarketu na konci dne.

Vaření

Naplánujte si na každý týden pevný čas vaření.

Jak dlouho trvá uvařit jídlo na několik dní? Nebojte se, nemělo by to zabrat více než 2-3 hodiny týdně. Nejlepší je, když si na přípravu jídla vyhradíte pevný časový blok ve svém týdenním rozvrhu. Snadněji se tak dostanete do rutiny, která vás možná bude dokonce bavit nebo vám bude připadat jako relaxace. Hromadu času vám také ušetří, že budete muset umývat nádobí jen jednou. V ideálním případě byste měli vařit jídla, která mají společné kroky přípravy. Pokud například potřebujete brambory na různá jídla, můžete je uvařit všechny společně ve velkém hrnci. Tím také ušetříte energii. Pokud chcete použít rajčata do několika pokrmů, jednoduše je rozdělte do různých krabiček nebo nádob.

Suroviny

Pestrá strava, která prospívá

Sezónní zelenina. Ideální je: mrkev (např. jako crudités), dýně (vařená na oleji s kořením), cuketa (pečená), rajčata (cherry rajčátka k svačině), lilek (pečený), brokolice (dušená), papriky (syrové nebo pečené) a avokádo.

Sacharidy dodávají energii. Mezi chutné zdroje patří: brambory, sladké brambory, rýže, těstoviny (ideálně celozrnné), proso, quinoa, kuskus a bulgur.

Bílkoviny jsou důležitou součástí každého jídla a pomáhají vás zasytit. Najdete je v mase, rybách, tofu, luštěninách, tvarohu, jogurtu a vařených vejcích.

Dipy a omáčky, které dodají ingrediencím jídlům extra chuť. Doporučujeme rajčatovou omáčku nebo kečup, zakysanou smetanu s bylinkami, pesto, hummus a guacamole.

Nádoby a krabičky

Praktické způsoby skladování připravených jídel.

Po uvaření je třeba jednotlivé pokrmy rozdělit do různých uzavíratelných nádob, krabiček a uzavíratelných sklenic. Pokud je to možné, používejte nádoby vhodné do mikrovlnné trouby, abyste nemuseli jídlo při ohřívání přelévat. Pokud se vám podaří nádoby poskládat na sebe a pohodlně je uložit do zásuvek v lednici a mrazáku, máte vyhráno. Existuje také spousta způsobů, jak jídlo bezpečně přepravovat, od starých zavařovacích sklenic přes ultrapraktické krabičky na svačinu s jednotlivými oddíly až po termosky, které udrží teplou polévku.

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.

Ανακαλύψτε νόστιμες συνταγές για μαμάδες και μπαμπάδες.

Μια κουραστική μέρα στο γραφείο, όπου τρέχετε από τη μία συνάντηση στην άλλη, ενώ παίρνετε γρήγορα κάτι για να φάτε στο κυλικείο ή κάτι στο χέρι από κάποιο κοντινό μαγαζί... Γιατί να μην διαφοροποιήσετε λίγο το συνηθισμένο γεύμα σας;
Για να ανταπεξέρχονται και οι μαμάδες και οι μπαμπάδες στη δουλειά τους, έχουμε μια σειρά από γευστικές ιδέες για τάπερ που μπορούν εύκολα να προετοιμαστούν στο σπίτι και να τα πάρετε μαζί σας στο γραφείο.

Ανακαλύψτε όλες τις προτάσεις γευμάτων για μαμάδες και μπαμπάδες

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

Our recipes and the Braun MQ series makes it all easier.

Want to become a meal prepper? Maybe you’re already experienced with meal prep but are looking for the right recipes? Well, how about a red lentil soup? You can find many more recipes in our recipe database. And, to help make meal prep even more fun and get all the peeling, stirring and mixing done in no time at all, check out the MQ series from Braun. Find out more.

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?

…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.

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Food preparation

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Breakfast

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Get inspired

Support

Less food waste

Meal prep saves time, effort and waste.

Home-made is healthier and tastier.

Meal preppers are aware of what they eat.

Meal prep prevents food waste.

Meal prep saves money and packaging.

Become a meal prepper in 8 easy steps.

Make space

Create the storage space you need.

Basics

Make sure you have the basic meal prep equipment.

Planning

Organise your week and find recipes.

Nakupování

Pečlivější výběr potravin.

Vaření

Naplánujte si na každý týden pevný čas vaření.

Suroviny

Pestrá strava, která prospívá

Nádoby a krabičky

Praktické způsoby skladování připravených jídel.

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Ανακαλύψτε νόστιμες συνταγές για μαμάδες και μπαμπάδες.

Our recipe recommendations

Did you know?

Our recipes and the Braun MQ series makes it all easier.

Did you know…

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.

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