Moins de gaspillage alimentaire - Meal prep

Weniger Lebensmittelverschwendung

Meal Prep spart Zeit, Mühe und Abfall.

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.

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Meal Prepper achten darauf, was sie essen.

Einmal kochen und mehrere Tage lang geniessen. Das Vorkochen ist eine ideale Lösung, vor allem wenn Sie nach einem Arbeitstag erschöpft nach Hause kommen und sich sonst gedankenlos für Nudeln mit Fertigsosse oder eine Tiefkühlpizza entscheiden würden. So kann die Vorbereitung von Mahlzeiten zu einer gesünderen Ernährung beitragen. Denn wenn Sie bewusster auf Ihr Essen und die Portionsgrösse achten, merken Sie schneller, wenn Sie satt sind.

Meal Prep verhindert Lebensmittelverschwendung.

Das Vorkochen hilft Ihnen also, Zeit zu sparen und sich gesünder zu ernähren. Darüber hinaus können Sie damit aber auch Ihren Beitrag zur Bekämpfung der Lebensmittelverschwendung leisten. Wenn Sie zwei oder drei Portionen im Voraus kochen, bleiben in der Regel keine halb verbrauchten Zutaten übrig. Stattdessen können Sie vielleicht sogar einen kleinen Vorrat für die stressigen Tage einfrieren, an denen es schnell gehen muss.

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.

La préparation de repas en 8 étapes faciles.

Plus les ingrédients de votre plan de repas hebdomadaire se chevauchent, mieux c'est. Nous avons mis au point 8 étapes simples pour vous aider dans la préparation des repas.

Faire de la place

Créez l'espace de rangement dont vous avez besoin.

L'espace est un facteur important lorsqu'il s'agit de préparer des repas. Si vous disposez d'un petit réfrigérateur et d'un minuscule compartiment de congélation et que vous disposez de très peu d'étagère à aliments, vous risquez de rencontrer quelques difficultés. Cuisiner à l'avance pour toute la semaine ? Pas question ! Réfléchissez à comment et où vous pouvez stocker vos plats préparés avant de les faire.

L'essentiel

Assurez-vous d'avoir l'équipement de base pour la préparation des repas.

Une bonne préparation implique de disposer d'un bon stock d'aliments de base. Nous vous recommandons de conserver un stock de riz, de pâtes, de millet, de graines de couscous, de boulgour, d'oignons, d'ail, de noix, d'huiles de qualité, de diverses épices, de moutarde...

Avoiding food waste starts with planning meals ahead

Planification

Organisez votre semaine et trouvez des recettes.

Autre chose à mentionner en matière de préparation : réfléchissez à ce que vous voulez manger avant d'aller faire vos courses. Pour trouver des inspirations, feuilletez vos livres de cuisine, naviguez sur Internet ou consultez la bibliothèque de recettes du site Braun. Idéalement, vous devriez planifier votre semaine de façon à pouvoir utiliser pleinement les restes. Par exemple, vous pouvez prévoir deux plats à base de riz pour n'avoir à cuire le riz qu'une seule fois. Vérifier votre calendrier peut également vous aider afin d'inclure vos repas en extérieur.

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.

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.

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.

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.

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.

Meal prep: Look forward to coming home.

It’s easy to cook large amounts of soups and casseroles. They freeze brilliantly, which means you don’t have to eat the same meal all week. Plus, by adding various ingredients and toppings such as croutons, seeds or crème fraîche, you can whip up a few different versions of soups or salads in next to no time. You’ll see the benefit when you come home the following evening and already have a healthy, home-made meal ready and waiting for you. The same goes for your lunch breaks at work.

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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Lebensmittelzubereitung

Kochen

Frühstück

Bügeln

Angebote

Inspiration

Service

Weniger Lebensmittelverschwendung

Meal Prep spart Zeit, Mühe und Abfall.

Home-made is healthier and tastier.

Meal Prepper achten darauf, was sie essen.

Meal Prep verhindert Lebensmittelverschwendung.

Meal prep saves money and packaging.

La préparation de repas en 8 étapes faciles.

Faire de la place

Créez l'espace de rangement dont vous avez besoin.

L'essentiel

Assurez-vous d'avoir l'équipement de base pour la préparation des repas.

Planification

Organisez votre semaine et trouvez des recettes.

Shopping

Choosing food more carefully.

Cooking

Schedule a fixed cooking session each week.

Ingredients

Varied meals: Hugely beneficial.

Containers & boxes

Practical ways to store your meal prep.

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Meal prep: Look forward to coming home.

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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