La preparación de comidas ahorra tiempo, esfuerzo y residuos.

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.

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 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.

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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.

La preparación de comidas ahorra dinero y envases.

La preparación de comidas también es más rentable. Si compras la comida en una cafetería o la pides a domicilio, acabarás pagando mucho más. Y si pides comida para llevar u optas por comida preparada, también tendrás que lidiar con muchos más envases. El ejemplo de la preparación de la comida demuestra que, dando incluso pequeños pasos, puedes vivir de forma más sostenible y evitar el desperdicio de restos de comida y envases.

Conviértete en un experto del Meal Prep en 8 sencillos pasos.

Pimientos rellenos, ensalada de pimientos y un salteado: cuanto más coincidan los ingredientes de tu plan de comidas semanal, mejor. Hemos reunido 8 sencillos pasos para ayudarte a convertirte en un experto del Meal Prep.

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?

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

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.

Ingredientes

Comidas variadas: sumamente beneficioso.

Verduras de temporada. Las opciones ideales son: zanahorias (por ejemplo, como crudités), calabazas (cocinadas con aceite y especias), calabacín (asado), tomates (tomates cherry para picar), berenjenas (asadas), brócoli (al vapor), pimientos (crudos o asados) y aguacates.
Los hidratos de carbono proporcionan energía. Algunas fuentes sabrosas son: las patatas, los boniatos, el arroz, la pasta (idealmente integral), el mijo, la quinoa, el cous cous y el bulgur.
Las proteínas son una parte importante de cualquier comida y ayudan a mantener la saciedad. Encuéntralas en la carne, el pescado, el tofu, las legumbres, el quark, el yogur y los huevos cocidos.
Salsas para dar un toque extra de sabor a tus ingredientes. Recomendamos la salsa de tomate o el ketchup, la crema agria con hierbas, el pesto, el hummus y el guacamole.

Recipientes y cajas

Formas prácticas de almacenar la comida preparada.

Después del cocinado, tienes que repartir los platos individuales en diferentes recipientes con cierre, cajas y tarros de cristal. Si es posible, utiliza recipientes aptos para el microondas para no tener que cambiar la comida para recalentarla. Si puedes apila los recipientes y guardarlos cómodamente en los cajones del frigorífico y del congelador. También hay muchas formas de transportar la comida de forma segura, desde viejos tarros de cristal hasta cajas de almuerzo ultra prácticas con secciones individuales o termos para mantener la sopa caliente.

Aliños y salsas

Coloca los ingredientes en capas para que no se pegue nada.

Lo ideal es guardar los aliños de las ensaladas en un recipiente aparte o en un tarro pequeño. Así se evita que el aliño empape las hojas de la ensalada a la hora de comer. Los aderezos y otras salsas también saben mejor si se añaden al resto del plato justo antes de servirlo. También puedes poner los aderezos y las salsas en el fondo del recipiente para que no se filtren a través de todo y lo vuelvan blando. La fruta fresca, las hojas de ensalada y las verduras deben estar en la parte superior.

Preparar la comida: ansía llegar a casa.

Es fácil cocinar grandes cantidades de sopas y guisos. Se congelan perfectamente, lo que significa que no tienes que comer lo mismo toda la semana. Además, si añades varios ingredientes y aderezos, como picatostes, semillas o crema fresca, puedes preparar diferentes versiones de sopas o ensaladas en muy poco tiempo. Verás los beneficios cuando llegues a casa al día siguiente y ya tengas una comida sana y casera lista y esperando. Lo mismo ocurre con las pausas para comer en el trabajo.

Nuestras recomendaciones de recetas

¿Buscas recetas sabrosas para preparar las comidas? Echa un vistazo a estas tres prácticas ideas de nuestro recetario.

Pasta con crema de champiñones, espinacas y hierbas

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Receta

Biryani de boniato con mezcla de especias masala y raita de pepino

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Receta

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.

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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Less food waste

Meal prep saves time, effort and waste.

Meal preppers are aware of what they eat.

Meal preppers are aware of what they eat.

Home-made is healthier and tastier.

Meal preppers are aware of what they eat.

Meal prep prevents food waste.

La preparación de comidas ahorra dinero y envases.

Conviértete en un experto del Meal Prep en 8 sencillos pasos.

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.

Shopping

Choosing food more carefully.

Cooking

Schedule a fixed cooking session each week.

Ingredientes

Comidas variadas: sumamente beneficioso.

Recipientes y cajas

Formas prácticas de almacenar la comida preparada.

Aliños y salsas

Coloca los ingredientes en capas para que no se pegue nada.

Preparar la comida: ansía llegar a casa.

Nuestras recomendaciones de recetas

Did you know?

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

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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