Less food waste - Meal prep | Braun Household

Spreca meno cibo

Con il "meal prep", ovvero la preparazione in anticipo delle porzioni, risparmi tempo, fatica, e riduci gli sprechi

Se mangi solo piccole porzioni e se preferisci evitare di stare più volte in cucina per molto tempo, puoi sfruttare questa situazione a tuo vantaggio. Scegli semplicemente un momento per cucinare in più, conservando poi le singole porzioni nel frigo o nel freezer. Questo metodo funziona particolarmente bene con zuppe, sughi e piatti come ad esempio la ratatouille. Un tempo conosciuta come "pre-cooking", questa pratica ora viene chiamata con il più trendy "meal prep". Questa moda porta con sè una serie di vantaggi, permettendoti di cucinare con prodotti freschi dal mercato, conservando ciò che hai preparato finchè non decidi di mangiarlo.

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Fatto in casa è più sano e gustoso

Acquistare consapevolmente e scegliere prodotti di stagione significa cucinare con prodotti freschi. Significa anche evitare i pasti pronti e processati. Un vantaggio del meal prep è di sapere che per i giorni successivi, o addiritura per tutta la settimana ti attenderanno deliziosi piatti fatti in casa. Ma non finisce qui : il cibo fatto in casa può spesso essere anche più gustoso e salutare. Cucinare per te stesso vuol dire avere sotto controllo tutti gli ingredienti che finiranno nel tuo piatto, nelle vaschette richiudibili o nei contenitori per il pranzo

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.

La préparation des repas évite le gaspillage alimentaire.

La préparation des repas vous permet donc de gagner du temps et de manger plus sainement. Plus encore, elle vous permet de contribuer à la lutte contre le gaspillage alimentaire. Si vous préparez deux ou trois portions à l'avance, il ne restera généralement pas d'ingrédients à moitié utilisés. Au contraire, vous pouvez même congeler une petite réserve pour les journées plus stressantes et agitées.

La préparation des repas permet d'économiser de l'argent et des emballages.

La préparation des repas est également plus rentable. Si vous achetez votre déjeuner dans un café et que vous optez pour l'option livraison, vous paierez beaucoup plus cher. De plus, si vous commandez un plat à emporter ou optez pour des plats préparés, vous devrez également faire face à beaucoup plus d'emballages. L'exemple de la préparation des repas montre qu'en prenant même de petites mesures, vous pouvez vivre de manière plus durable et éviter le gaspillage des restes de nourriture et des emballages.

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.

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

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.

Faire les courses

Choisissez vos aliments avec plus d'attention.

Un autre avantage de la préparation des repas est que si vous prenez le temps de vous concentrer sur la planification, les achats et la préparation des repas, vous accorderez automatiquement à vos aliments l'attention qu'ils méritent. Au lieu d'acheter la première chose que vous voyez, vous pouvez vous concentrer sur la sélection d'aliments frais, biologiques et locaux. Ainsi, vous n'achetez que ce dont vous avez vraiment besoin et vous réduisez, voire éliminez, le gaspillage alimentaire. De plus, faire les courses de cette manière est bien plus agréable pour vous.

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.

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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Spreca meno cibo

Con il "meal prep", ovvero la preparazione in anticipo delle porzioni, risparmi tempo, fatica, e riduci gli sprechi

Fatto in casa è più sano e gustoso

Meal preppers are aware of what they eat.

La préparation des repas évite le gaspillage alimentaire.

La préparation des repas permet d'économiser de l'argent et des emballages.

La préparation de repas en 8 étapes faciles.

Faire de la place

Créez l'espace de rangement dont vous avez besoin.

Basics

Make sure you have the basic meal prep equipment.

Planification

Organisez votre semaine et trouvez des recettes.

Faire les courses

Choisissez vos aliments avec plus d'attention.

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.

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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