We all know the feeling: at the start of the New Year, strong motivation to change habits appears. Unfortunately, the enthusiasm for eating better and saving money often fades after the second week of January. The most common reason for abandoning the cooking resolution is the lack of a ready plan for Monday morning, which ultimately ends with ordering food out.
Perseverance is not a matter of willpower alone, but a well-designed system. Our answer is European-style Meal Prep, which allows you to assemble a complete lunchbox in just a few minutes!
Part 1: The “3 Days, 3 Bases” Rule – The Foundation of Meal Prep
The Meal Prep philosophy is simple: you cook the main ingredients once a week (e.g., on Sunday), and then use them as bases for different dishes over the following days. European beef and pork are excellent for this purpose because, after cooking and chilling, they maintain their structure and flavour, which is key to preparing meals several days in advance.
Part 2: Protein and Fruit Bases (What to prepare on the weekend)
Base A: Versatile Braised Beef Prepare a large batch of aromatic braised beef (e.g., minced or pulled shoulder). Slow cooking with simple seasonings (ginger, garlic, soy sauce) is all it takes. This base is wonderful even when cold and pairs perfectly with rice, noodles, and wraps.
- Application during the week: 1 serving for rice, 1 serving for a wrap, 1 serving as a soup additive.
Base B: Herb-Crusted Cold-Roasted Pork Tenderloin Prepare a whole piece of pork tenderloin, rubbed with herbs and roasted. Once chilled, the meat can be sliced thinly and evenly.
- Application during the week: The slices are excellent for sandwiches, diced for salads, or as a quick protein side next to rice.
Base C: Caramelised European Apples with Cinnamon and Ginger (as a side!) Gently cook pieces of apples in a syrup with cinnamon and ginger. They have a beautiful aroma and add variety to any meal!
- Application during the week: As a dessert next to the main dish, an addition to yoghurt for breakfast, or even with warm noodles for lunch!
Part 3: Week of Success – our tips for quick combinations!
Your 5-minute lunch plan: Here’s how you can assemble meals using Bases A, B, and C:
- Monday: Beef (Base A) + Rice + Quick pickles (carrot).
- Tuesday: Tenderloin (Base B, sliced) + Whole-grain sandwich + Cocktail tomatoes.
- Wednesday: Leftover Beef (Base A) with sauce + Soba noodles.
- Thursday: Tenderloin Salad (Base B, diced) + Yoghurt-based dressing.
- Friday: Creative use of leftovers (they taste exquisite together, too!)
A Resolution That Becomes a Pleasure
Success in fulfilling New Year’s resolutions lies in planning and high-quality base ingredients. European meat and apples guarantee flavour and consistency, making it easier to stick to the plan!
We encourage you to start your Meal Prep this coming weekend. And be sure to tag us on social media if you publish your attempts!
