Moins de gaspillage alimentaire

La préparation des repas permet d'économiser du temps et limite le gaspillage.

Si vous ne mangez que de petites portions et n'aimez pas passer du temps dans la cuisine, vous pouvez tourner cela à votre avantage. Choisissez simplement un moment pour cuisiner une plus grande quantité puis conserver les portions individuelles au réfrigérateur ou au congélateur. Cela fonctionne particulièrement bien avec les soupes, les sauces ou des plats comme la ratatouille. Cette nouvelle tendance présente de nombreux avantages, car elle vous permet d'utiliser les produits lorsqu'ils sont encore frais et de les conserver jusqu'à ce que vous souhaitiez les consommer.

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Le fait maison est plus sain et plus savoureux.

Faire ses courses en toute conscience et choisir des produits de saison permet de cuisiner avec des produits frais. Cela permet également d'éviter les plats préparés. L'un des avantages de la préparation des repas est la certitude de manger de délicieux repas faits maison les prochains jours, voire la semaine entière. Mais ce n'est pas tout : les plats faits maison sont souvent plus sains et plus savoureux. Cuisiner pour vous-même signifie que vous contrôlez tous les ingrédients qui se retrouvent dans votre assiette ou dans votre lunch box.

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La préparation des repas permet de contrôler son alimentation

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.

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.

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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