Less food waste - Meal prep | Braun Household

Menší plýtvání potravinami

Příprava jídla šetří čas, námahu i plýtvání.

Jestli jíte jen malé porce a neradi trávíte čas v kuchyni, pokud to není nezbytně vhodné, můžete to využít ve svůj prospěch. Jednoduše si vyberte čas, kdy uvaříte větší množství, a jednotlivé porce uložte do lednice nebo mrazničky. To se obzvlášť dobře hodí u polévek, omáček a pokrmů, jako je například ratatouille. Kdysi běžná praxe známá jako předvařování, dnes nese módnější název "příprava jídla do krabiček". Tento staronový trend nabízí řadu výhod, protože umožňuje použít plodiny čerstvě přinesené z trhu a skladovat je do doby, než je budete chtít sníst.

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Domácí jídlo je zdravější a chutnější.

Vědomé nakupování a výběr sezónních produktů znamená, že můžete vařit z čerstvých potravin. Znamená to také vyhýbat se hotovým jídlům. Jednou z výhod vaření doma je jistota, že na vás čeká výborné domácí jídlo na několik příštích dní, nebo dokonce na celý týden. A nejen to: doma připravené jídlo může být často také zdravější a chutnější. Vaření doma znamená, že máte pod kontrolou všechny ingredience, které skončí na vašem talíři nebo v uzavíratelných nádobách a krabičkách na svačinu.

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Lidé, kteří se připravují na jídlo, ví, co jí.

Uvařte ji jednou a pochutnávejte si několik dní. Příprava jídla předem nabízí ideální řešení, zejména když přijdete domů vyčerpaní po celém dnu v práci a jinak byste bezmyšlenkovitě zvolili těstoviny s hotovou omáčkou nebo mraženou pizzu. Příprava jídla doma přispěje ke zdravějšímu stravování. Pokud si totiž budete lépe uvědomovat velikost jídla a porcí, dříve si všimnete, kdy jste plní.

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.

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.

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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Menší plýtvání potravinami

Příprava jídla šetří čas, námahu i plýtvání.

Domácí jídlo je zdravější a chutnější.

Lidé, kteří se připravují na jídlo, ví, co jí.

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.

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.

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.

Kapcsolódó cikkek.

Food preparation

Cooking

Breakfast

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