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.

Vous cuisinez une seule fois et vous en profitez pendant plusieurs jours. La préparation des repas est une solution idéale, surtout lorsque vous arrivez chez vous épuisé après une journée de travail ou une journée bien remplie. La préparation des repas peut vous aider à manger plus sainement, car vous serez plus conscient de votre alimentation et de la taille de vos portions.

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?

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.

Cucinare

Programma una sessione di cottura e preparazione fissa per ogni settimana

Quindi, quanto tempo dovresti prenderti per cucinare le porzioni per più giorni? Non preoccuparti, non dovrebbe impiegarti più di 2-3 ore a settimana. La cosa migliore da fare è riservare un momento fisso al meal prepping nel tuo programma settimanale. Questo rende più facile entrare in una routine che ti potrà piacere o potrai addirittura trovare rilassante. Dover lavare solo una volta, inoltre, ti farà risparmiare altro tempo. Idealmente, dovresti cucinare piatti con step di preparazione in comune. Ad esempio, se hai bisogno delle patate in diversi piatti, potresti cucinarle tutte insieme in una grande pentola. Questo ti farà risparmiare anche energia. Se vuoi usare i pomodori in vari piatti, distribuiscili semplicemente nelle varie vaschette o contenitori per il pranzo.

Ingredienti

Piatti variati : Estremamente benefici

Verdure di stagione. Le opzioni ideali includono : carote (ad esempio come crudité), zucche (cotte con olio e spezie), zucchine (arrostite), pomodori (ciliegini come snack), melanzane (arrostite), broccoli (al vapore), peperoni (crudi o arrostiti) e avocado.

I carboidrati danno energia. Tra le gustose pietanze che li includono ci sono : patate, patate dolci, riso, pasta (idealmente integrale), miglio, quinoa, cous cous e bulgur (grano spezzato).

Le proteine sono una parte importante di ogni pasto, e ti aiuteranno a sentirti sazio. Le trovi nella carne, nel pesce, nel tofu, nei legumi, nella ricotta, nello yogurt e nelle uova cotte.

Salse/sughi per dare ai tuoi ingredienti per il meal prep quel tocco extra di sapore. Ti consigliamo la salsa di pomodoro o il ketchup, la panna acida alle erbe, il pesto, l'hummus e il guacamole.

Vaschette & contenitori

Pratici modi di conservare il tuo "meal prep"

Dopo aver cucinato, devi dividere i piatti in singole porzioni dentro a diverse vaschette richiudibili, contenitori e vasetti di vetro. Se possibile, usa vaschette adatte al microonde in modo da non dover travasare il cibo per riscaldarlo. Se puoi impilare le vaschette e conservarle facilmente nei cassetti del tuo frigo e freezer, sarai a posto. Ci sono anche molti altri modi di trasportare il cibo in sicurezza, da vecchi vasetti in vetro, a contenitori per il pranzo ultra-pratici con sezioni individuali per le porzioni, a Thermos per tenere le tue zuppe al calde.

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

Pikantní jehněčí masové koule s řeckým salátem a mátovo-jogurtovou zálivkou

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Recipe

Věděli jste, že...?

Není příprava jídla do krabiček jen módní název pro starý koncept? Naši rodiče a prarodiče přece plánovali a vařili jídlo dopředu. Novým aspektem tohoto stravovacího trendu, který vznikl v USA, je holistický přístup k výživě a udržitelnosti ve vztahu k jídlu. Příprava jídla do krabiček ale pochází z fitness scény. Vznikla jako prostředek, který umožňuje sledovat, co přesně člověk jí a v jakém množství.

Avoid food waste by following our recipes

Naše recepty a řada Braun MultiQuick vám vše usnadní.

Chcete si vařit doma? Možná už máte s přípravou jídla zkušenosti, ale hledáte vhodné recepty? Co třeba polévka z červené čočky? Mnoho dalších receptů najdete v naší databázi. A aby byla příprava jídla ještě zábavnější a loupání, míchání a mixování bylo rychle hotové, podívejte se na řadu MQ od značky Braun. Zjistit více.

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.

en_scs_braun_hack_card13_Limplettuce_1080 × 1080.jpg

…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.

en_scs_braun_hack_card10_Clean-wooden-utensils_1080 × 1080.jpg

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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Preparazione cibi

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Preparazione cibi

Cottura

Colazione

Stiro

Promozioni

Lasciati ispirare

Assistenza

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.

Faire les courses

Choisissez vos aliments avec plus d'attention.

Cucinare

Programma una sessione di cottura e preparazione fissa per ogni settimana

Ingredienti

Piatti variati : Estremamente benefici

Vaschette & contenitori

Pratici modi di conservare il tuo "meal prep"

Dressings & sauces

Layer your ingredients well so that nothing gets squishy.

Meal prep: Look forward to coming home.

Our recipe recommendations

Věděli jste, že...?

Naše recepty a řada Braun MultiQuick vám vše usnadní.

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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