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Meal in Drink Form

Can a full meal be replaced with a drink in a healthy way? Two young founders are convinced of this and present their meal from the bottle in “The Lion’s Den”.

Drinking meals for stressed people

Who does not know it: From one appointment to the next and in between there is rarely time for a healthy and balanced meal. The same happened to Benjamin Kremer and Noel Bollmann. The two young founders used to work in the financial sector and their stressful everyday work resulted in unhealthy eating habits – in the case of Noel this even led to a hospital stay.

Therefore, the two decided to develop “food” – a drink that replaces a full meal quickly and healthily,” says Noel. “It consists of a number of natural ingredients and gives the body everything it needs: protein, fiber, carbohydrates, important omega fatty acids, and the entire spectrum of vitamins and minerals. One drink covers 25 percent of the daily requirement of all essential nutrients and it fills you up – on average for up to four hours.”

The aim of the two founders is to “represent a healthy, delicious and completely mobile alternative to fast food and ready meals”. The drink, which is intended to replace an entire meal, can be stored unrefrigerated for up to nine months without the use of preservatives and is therefore ready to drink in the office, during sports, or when traveling. The drinkable meal replacement is currently available in four flavors: vanilla, chocolate and berries, and cold brew.

Investment potential for the lions?

For their goal of selling “food” in food retail and also at gas stations, the two founders not only need 200,000 euros in capital, but also a strong partner who supports them with a network and know-how in sales. Will the investors in the lion’s den bite the company with an offer of ten percent?

The extent to which a drink can actually replace a full meal remains questionable. The fact that the drink is only available in sweet flavors also leaves open whether it can be used as a substitute for lunch or an evening meal.

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Food

Meal and Food Defrosting Guide

Defrosting meals can be one of the trickiest things of the time. Failure to remove the meal from the freezer in time to properly thaw before cooking can result in failure. So you’re dying to remember to take the bowls out of the freezer and put them in the fridge on time, but how long does it take?

Defrosting meals

There are three ways you can adequately defrost meals – in the fridge, it’s just one of several options. Here are the three recommended food-safe methods, so if you’re in a bind and forgot to get the meal out of the freezer – don’t worry. There are three methods you can use to defrost the meal. Also, note how to freeze food properly.

The problem of defrosting meals

Individual dishes will most likely defrost overnight, e.g. frozen bread can be defrosted in this way. Casseroles, bags of food, and roasts will not. They will probably thaw in the fridge for 24-48 hours. One of the biggest mistakes is thinking that a casserole dish will thaw overnight in the fridge. That’s not true. To effectively plan the week’s meals, I usually decide on Sunday what I’m going to do for the week and jot it down on a calendar. I also include in my notes the time it takes me to get the dish out of the freezer and put it in the fridge for proper defrosting. This helps me not to get caught in a quandary during the week and have the food on the table half frozen.

1. Defrost in the refrigerator

This method takes the longest but is the best for the quality and shelf life of the food. If you decide you don’t want to eat the meal or are going to a friend’s place for dinner instead, you can still refreeze the meal without worrying about its safety of the meal.

2. Thawing in cold water

You can wrap a casserole or freezer bag in an extra plastic bag and place it in the sink submerged in cold water. The additional bag is designed to protect the food from getting wet. This method is faster and usually only takes a few hours, but you should change the water every 30 minutes. You also risk water penetrating the product. I only recommend this method for thawing meat, marinated meat, soups, or items in plastic containers. It is not recommended to refreeze objects that you have unfrozen using this method.

3. Defrost in the microwave

This is by far the quickest method of defrosting food, but you must prepare the dish promptly. It also won’t work for you if you use foil baking pans (they aren’t microwavable). And you can’t refreeze the meals that have been thawed this way unless you cook them first.

Cook frozen food

Plus, you can cook these even when frozen. You just need to add about 50% more time to the listed cooking time. That means if it says cook for 1 hour, you should plan to cook it for at least 1.5 hours, maybe even longer. However, this does not apply to all foods. Because defrosting the spinach is usually quick. Also, note tips for warming up the spinach.

The instructions above for adding 50% are for stovetop and oven cooking. When it comes to the best time to get your meals out of the freezer in order to defrost them at the right time.

General guidelines for thawing

Here are some general guidelines for thawing.

  • Single servings – overnight or in the microwave
  • Casserole dishes, freezer bags, and medium-sized plastic containers – 24 to 48 hours
  • Meat (including marinated meat and roasts) – 5 hours per kilo
  • Ready Bread (already baked) – 24 hours (on the countertop)
  • Bread, uncooked – Overnight (in the fridge)
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Food

Does The Time of The Meal Matter? Experts Have Unequivocal Opinions

Eating in the evening makes you fat? This opinion is widespread. But is that really true? Here you get the answers.

Link between weight gain and late eating? Experts have been researching the question for a long time

In 1985-86, a study (Continuing Survey of Food Intakes by Individuals) was conducted that recorded the dietary habits of 1,802 women. It showed that no connection could be established between a late meal (after 5 p.m.) and weight gain, according to the DGE. Even in a larger study (NHANES-I) from 1982 to 1984, in which the eating habits of 7,000 men and women were observed, even after ten years of follow-up (follow-up study of NHANES-I), no connection could be found between eating in the evening and the body weight development can be determined.

In another study from 2002, researchers compared the eating habits of overweight and non-overweight women. The overweight women ate more meals a day than the normal-weight women. In addition, the overweight women ate more volume in the evening compared to the normal-weight women. However, this study only indicates that overweight women not only ate late, but generally ate more. But not that they are fat because of their late eating habits.

Another 2004 study analyzed 7-day consumption logs from a total of 900 women and men. This study also showed that people who eat more in the evening already had a higher energy intake during the day than subjects who ate most of it in the first half of the day. It also found that subjects who ate a larger, more nutritious breakfast ate less food during the day and evening.

Researchers cannot link obesity to late night eating

These studies show that eating out at night does not automatically make you fat. However, the time at which you eat food still plays a role. Because if you eat a lot and plenty of it early on, you will show less hunger during the day. It has been proven that people who eat a decent breakfast have a lower energy intake during the day and also in the evening. Despite these results, according to the scientists, more research is needed in this area in order to be able to speak of reliable knowledge. However, the daily calorie intake still determines whether you gain or lose weight. If this is too high, you gain weight – no matter when you eat.

The results of a small 1997 study on weight loss support eating late meals to preserve lean body mass, including muscles, tendons, ligaments, and bones. For this purpose, researchers observed ten women in a weight loss program. They found that eating a large breakfast leads to slightly greater weight loss than a large evening meal. However, a large dinner resulted in better preservation of lean body mass.

So the secret isn’t skipping dinner: it actually has benefits for the body. This makes the widespread assumption that it makes you fat a myth. On the other hand, it makes much more sense to eat a balanced breakfast. A balanced breakfast fills you up early in the day. Thus, this variant prevents food cravings during the day.

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Food

Grain Milk: The Milk Substitute Made From Whole Meal and Grain

Grain milk is becoming increasingly popular. You can make them yourself or buy them ready-made, made from oats, spelt, rye and other grains. Here we present an overview of the most important types of grain milk.

Grain milk is becoming increasingly popular as an alternative to cow’s milk. It is lactose-free and therefore suitable for allergy sufferers. It contains less fat than cow’s milk and, unless artificially sweetened, is also lower in calories than whole milk.

Grain drinks, as grain milk products are called in retail, can be easily made in the kitchen at home and are then not only cheaper than cow’s milk, but also have a good ecological balance if regional grain is used.

What is grain milk anyway?

Roughly speaking, grain drinks consist of water and various types of grain, while industrially produced milk substitutes usually contain sweeteners in the form of agave syrup, dates or vanilla.

Grain milk fans swear by the sweet to nutty taste that comes from the grain starch. They use their favorite drink for everything that would otherwise be made with regular cow’s milk. Whether in coffee or muesli, for desserts, cakes or sauces, grain milk can be used in many ways.

How healthy are grain drinks?

We can answer the question of whether grain drinks are healthy with a resounding “yes”.

For people who are allergic to cow’s milk or have a lactose intolerance, grain milk is of course the better alternative.
Caution is advised in the case of gluten intolerance, because the gluten protein is often also found in milk alternatives made from spelt, wheat, rye and co.
When it comes to protein and calcium content, grain milk also performs poorly compared to normal milk.
Due to the manufacturing process (every grain drink is filtered before bottling), the minerals present in the whole grain are usually lost.
In summary, one can say that cereal milk is an interesting alternative, especially for those who want to eat vegan or who want or have to do without cow’s milk for reasons.

Make your own grain milk

Of course, you can also make any form of grain drink yourself. Because the “production” is basically the same for every type of grain, you can find a general recipe for homemade grain milk here.

You need:
80g cereal flakes, grains or flour. You have to crush whole grains and soak them overnight or let them germinate before you process them
1l water
blender or blender
sweeteners such as agave syrup, dates or honey; alternatively some salt
Put flour, flakes or grist in a saucepan and bring to the boil with about 0.5l of water and simmer briefly. Remove from the heat, add the remaining water and add any sweeteners. Then mix the mixture well again with either the blender or the immersion blender and chop.

As a final step, filter your grain milk through a cotton cloth or nut milk bag into a suitable container to remove the solids. Squeeze the cloth or bag well! The cereal milk can be stored in the refrigerator for 3-6 days.

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Cooking Tips

Meal and Food Defrosting Guide

Defrosting meals can be one of the trickiest things of the time. Failure to remove the meal from the freezer in time to properly thaw before cooking can result in failure. So you’re dying to remember to take the bowls out of the freezer and put them in the fridge on time, but how long does it take?

Defrosting meals

There are three ways you can adequately defrost meals – in the fridge, it’s just one of several options. Here are the three recommended food-safe methods, so if you’re in a bind and forgot to get the meal out of the freezer – don’t worry. There are three methods you can use to defrost the meal. Also, note how to freeze food properly.

The problem of defrosting meals

Individual dishes will most likely defrost overnight, e.g. frozen bread can be defrosted in this way. Casseroles, bags of food, and roasts will not. They will probably thaw in the fridge for 24-48 hours. One of the biggest mistakes is thinking that a casserole dish will thaw overnight in the fridge. That’s not true. To effectively plan the week’s meals, I usually decide on Sunday what I’m going to do for the week and jot it down on a calendar. I also include in my notes the time it takes me to get the dish out of the freezer and put it in the fridge for proper defrosting. This helps me not to get caught in a quandary during the week and have the food on the table half frozen.

1. Defrost in the refrigerator

This method takes the longest but is the best for the quality and shelf life of the food. If you decide you don’t want to eat the meal or are going to a friend’s place for dinner instead, you can still refreeze the meal without worrying about its safety of the meal.

2. Thawing in cold water

You can wrap a casserole or freezer bag in an extra plastic bag and place it in the sink submerged in cold water. The additional bag is designed to protect the food from getting wet. This method is faster and usually only takes a few hours, but you should change the water every 30 minutes. You also risk water penetrating the product. I only recommend this method for thawing meat, marinated meat, soups, or items in plastic containers. It is not recommended to refreeze objects that you have unfrozen using this method.

3. Defrost in the microwave

This is by far the quickest method of defrosting food, but you must prepare the dish promptly. It also won’t work for you if you use foil baking pans (they aren’t microwavable). And you can’t refreeze the meals that have been thawed this way unless you cook them first.

Cook frozen food

You can also cook them while frozen. You just need to add about 50% more time to the listed cooking time. That means if it says cook for 1 hour, you should plan to cook it for at least 1.5 hours, maybe even longer. However, this does not apply to all foods. Because defrosting the spinach is usually quick. Also, note tips for warming up the spinach.

The instructions above for adding 50% are for stovetop and oven cooking. When it comes to the best time to get your meals out of the freezer in order to defrost them at the right time.

General guidelines for thawing

Here are some general guidelines for thawing.

  • Single servings – overnight or in the microwave
  • Casserole dishes, freezer bags, and medium-sized plastic containers – 24 to 48 hours
  • Meat (including marinated meat and roasts) – 5 hours per kilo
  • Ready slices of bread (already baked) – 24 hours (on the countertop)
  • Loaves of bread, uncooked – Overnight (in the fridge)
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Lifestyle

Meal Plan: Advantages and How to Create a Weekly Plan

A meal plan will save you time, effort, and money.

Meal Plan: These are the benefits

To create a meal plan, you decide at the end of the week what exactly you want to eat for the next few days. Such a weekly plan not only has advantages for you, but can also make your lifestyle more sustainable in general.

You waste less food: When shopping, you consciously only get the ingredients that you need for the upcoming meals. This ensures that you will actually use all the food you have bought in the next few days.
You save time: Both when shopping and when cooking, you no longer have to worry about what should actually be on the table today. A look at the meal plan is enough.
You spend valuable time with roommates or your family: If you live with other people, a weekly schedule also offers opportunities to spend more time together. So you can think about what you want to eat and when, consider the wishes of others and plan cooking evenings together.
You eat more consciously: If you know that you have already planned a delicious dish for tonight and that you have bought everything, there is less risk of you suddenly deciding on take-away and fast food dishes.
You can plan meals with regional ingredients: Before you set up your meal plan for the next week, you can find out which products are currently in season in Germany. You can find out, for example, in our seasonal calendar. So you can consciously plan dishes that consist mainly of regional and seasonal foods.

Note: In order to make your purchase sustainable, you should avoid plastic bags and packaging (including organic plastic bags) if possible. Instead, it is best to use cloth bags and reusable fruit and vegetable nets. At weekly markets and in farm shops, for example, vendors almost always offer fruit and vegetables without packaging. Here you can also get a particularly large number of products from regional cultivation and in organic quality.

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Cooking Tips

The Espresso Afterwards – Why it is so Good After a Meal

In many countries, an espresso after a meal is part of a sumptuous meal. Is this a tradition or does the espresso have really positive effects?

The espresso after the meal

Everyone has probably experienced the situation before. After an extensive meal at your favorite Italian restaurant, an espresso is offered at the end. And indeed, after enjoying the little coffee, the food is no longer so heavy in the stomach and you just feel better again. The feeling of sluggishness that tends to set in after a meal seems to have vanished. But what about this tradition, which is extensively celebrated in many countries? Or is it just an imagined effect? Scientists debate the effects of espresso on digestion and well-being.

Espresso? What is that, actually?

Small, black and strong – these are the attributes that are immediately attributed to the small coffee. Many coffee drinkers swear by the short cup of coffee, for others the specialty is too strong. Opinions are already divided here, but as we all know, there is no arguing about taste. Everyone agrees on the origin of the espresso.
The espresso comes from Italy, more precisely from Milan and was drunk here for the first time around 1900.
In the meantime it has conquered the world and is an integral part of every coffee menu. The preparation of this Italian coffee specialty is an art in itself, especially when it is made with a portafilter machine.
For a perfect espresso, hot water is pressed through freshly ground coffee powder under high pressure. The hallmark of a successful drink is the fine crema. Depending on the coffee bean used, the espresso is more digestible or stronger. The typical Italian variant is made from dark roasted beans with a Robusta share of 50%. The version with lightly roasted Arabica beans, on the other hand, is more digestible. By the way, it’s a myth that an espresso contains more caffeine than other coffees. Only the concentration is higher due to the lower liquid content.

This is how an espresso works after a meal

An espresso after a meal is a special treat that is celebrated not only in Italy but in many other European countries. This is not only due to the typical taste, the pleasantly warm feeling is also good. But these are not the only reasons for a little coffee after dinner. The special effect of the espresso is related to the caffeine it contains. Caffeine is said to have a stimulating effect. In the human body, the metabolism and the central nervous system are stimulated – pulse and blood pressure rise. Normally, after eating, the body deals with digestion, all other functions are shut down, so that a certain tiredness sets in. The espresso works to avoid this tiredness thanks to the caffeine content. However, the positive effects do not end there.
The caffeine in espresso also affects digestion. It can stimulate intestinal activity and thus trigger the emptying of the intestine. However, digestion in the stomach is not affected, as is often falsely claimed. In addition, espresso has a positive effect on gastric acid production. The bitter substances contained play an important role here. These regulate the production of gastric acid and prevent over-acidification of the stomach. In addition, a cup of coffee after a meal helps to bring the oral flora back into balance. The polyphenols contained in coffee fight bacteria and plaque. Thus, enjoying coffee after a meal has numerous positive effects.

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Cooking Tips

The Best Ideas for a Quick Meal

After a long day, there is usually no time or motivation for an elaborate evening meal. And even in stressful everyday life, there is little time for extensive cooking. So that you can still eat tasty and healthy, we have collected the best ideas for a quick healthy meal.

Prepare a quick healthy meal

It’s best when the food can be prepared quickly so that there is more time to enjoy it together. But it should also be a healthy meal that you eat. In this way, you supply your body with important vitamins, minerals, fiber, trace elements, proteins, and good fats. At the same time, you should refrain from eating too heavy food, since such food is difficult to digest and makes you tired. But what do you cook when you need something quick? We have collected contemporary ideas for a quick meal.

1) The classic snack as a quick healthy meal

Whether for dinner or in between, such a delicious sandwich fills you up and gives you energy. To make the traditional snack healthy, you can use different variations. First of all, whole grain bread is a very good choice because it contains many nutrients and provides the intestines with important fiber, which supports digestion. Covered with avocado, tomatoes, a homemade sauce, cheese, and vegetarian sausage, the evening meal is not only delicious but also absolutely healthy. It gets the final kick when it is gratinated in the oven for a few minutes. The snack is quick and tasty because everyone can have their bread as they like! Please also note our tips for baking bread.

 

2) Cooking a quick meal with pasta

If you want to cook a quick meal, you usually choose a noodle dish, because the delicious noodles come in a thousand variations and are quick to prepare, vegetarian or with meat. They taste good for the whole family. You can also serve pasta with a wide variety of sauces, which can be pre-cooked and defrosted in a flash. Please also note useful instructions for defrosting meals. In addition, an additional salad makes the dish perfect and can be enriched with many healthy ingredients. You can also use whole grain pasta or zucchini pasta to make it healthier.

Quick recipe for zucchini noodles

We usually use it to prepare classic spaghetti noodles. But here we conjure up spaghetti from zucchini and ground turkey is used for the Bolognese. The ingredients are the following:

  • two zucchini,
  • 500g minced turkey,
  • 100 ml milk,
  • 1 pack of tomato passata and 3 tablespoons of tomato paste,
  • 3 tbsp olive oil, salt, and pepper, some oregano,
  • an onion and some freshly grated parmesan cheese.

Cut the onions into small pieces, sauté in olive oil, add the minced meat, sauté lightly and immediately add the tomato paste and the tomato passata. Then bring to a boil and refine with milk, salt, and pepper and let simmer for around 15 minutes. Meanwhile, wash the zucchini, remove the pulp with the seeds, and cut the zucchini into strips with a vegetable peeler. Then lightly salt the strips and put them in a slightly larger saucepan, pour boiling water over them and let them rest for five minutes, so don’t let them boil. Then serve the cooked strips with the turkey bolognese and refine with Parmesan cheese.

3) Tasty barbecue for a quick dinner

The barbecue season has already begun and the barbecue doesn’t just have to be heated up at the weekend. Mum quickly made a salad while Dad played the grill master and, in addition to sausages that were ready in a jiffy, also prepared vegetarian delicacies such as zucchini, mushrooms, or vegetarian burgers with patties made from chickpeas or black beans. Barbecuing is nice and sociable, and juniors or neighbors can also be invited to visit. Also, read our ideas for a delicious grill menu or ideas for vegetarian grilling.

4) An omelet is quick to prepare and provides protein

Everyone is talking about the low-carb diet because it helps you lose weight and is healthy. Anyone who follows this principle eats only a few carbohydrates and prefers them in the first half of the day. In the evening, the body gets its portion of protein, which fills you up and drives away cravings for sweets. Accordingly, an omelet is a perfect quick meal and can be prepared in many ways. The basis is of course eggs, supplemented by a wide variety of vegetables, mushrooms, and if desired, cheese or salmon.

5) Make pizza quickly and easily

When you need something quick, pizza is an easy solution. To make it a little healthier, you can make your own pizza. Make the dough yourself or buy pizza dough in the supermarket. Then add the tomato sauce and top it with various types of vegetables, peppers, mushrooms, zucchini, or corn that taste good to most people. Of course, cheese is one of the best things about pizza. However, it shouldn’t be too much of it. As soon as the pizza comes out of the oven, you can refine it with delicious and healthy basil.

6) Sesame salmon and curry rice as a quick meal

If you like to fish, you can quickly and easily prepare salmon with rice. You can prepare the following dish within 30 minutes and enjoy it quickly. All you need are the following ingredients (for two servings):

  • 350g broccoli
  • 2 pieces of salmon fillet (approx. 150 g)
  • 250 g express long grain rice
  • 50ml milk
  • 1 tbsp flour
  • 1 tbsp sesame
  • 1.5 tbsp oil
  • salt, pepper, and curry

First, you need to wash the broccoli and then cook it in salted water for about 5 minutes. Afterward you should keep 400 ml of the cooking water for the preparation of a roux. So put some butter in a saucepan and add the flour, stirring constantly you can add milk and the cooking water. Then let it simmer for 5 minutes and add the broccoli. You can refine it again with salt and pepper. Then you need to rinse the fish with clean water and dry it. Then roast the sesame in the pan, take it out and start frying the fish in oil. About 2-3 minutes on each side. Finally, just prepare the express rice according to the instructions and serve everything together.

 

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Cooking Tips

Drink Meal: Why It’s Not a Good Idea

In order to lose weight, many resorts to drinking meals. You had better let that go. The reasons for this and more sensible alternatives can be found in this article.

This is how drinking meals work

When it comes to losing weight, there are now many different ways – from low-carb diets to low-fat diets to drinking meals. They all promise success within a short time.

Drinking meals work as follows: A distinction is first made between ready-packaged products and drinking meals, which you mix yourself with a powder and water or milk.

At the beginning, to make it easier to start the weight loss process, the drinking meals replace full meals. So you don’t eat anything solid and your number of calories per day remains the same.
Since the daily amount of calories remains the same here, you don’t lose weight at first. It is then slowly reduced because a calorie deficit is crucial to losing weight.
After a certain time, individual self-prepared dishes are added again. It’s usually up to three weeks, but that can vary depending on the meal you’re drinking.
To ensure that drinking meals contain sufficient nutrients, they are subject to the dietary regulation. It prescribes a certain amount of proteins, carbohydrates, fats, iron, calcium and vitamins. In the phase of losing weight, in which you have a calorie deficit, you move between a minimum of 800 and a maximum of 1200 calories. The individual drinking meals only have a calorie content of up to 400 kilocalories.

If you decide to go on a diet with drinking meals, there are a few things to consider. Drinking meals are not always intended for weight loss or weight maintenance. Some are just meant to replace meals or make sure you’re consuming enough calories when you’re stressed. Therefore, take a close look at a product before you buy it.

That’s why you should avoid drinking meals

As nice as the promises of drinking meals are, there are a few reasons not to use them:

If you continue eating the same way you did before you diet, you’re likely to gain weight again. This is the yo-yo effect. In order to make a difference in the long term, you have to change your eating behavior in the long term. It is also important that you move enough. This aspect often slips into the background in diets with drinking meals.
When drinking meals, there is a risk that you are undersupplied with important nutrients. This can happen if, for example, you equate protein shakes with drinking meals or diet shakes. It’s not the same. Drinking meals are intended to replace meals and therefore contain all the necessary nutrients. Protein shakes, on the other hand, do not contain all the nutrients that the body needs, but mainly proteins and hardly any carbohydrates or fiber. But your body needs it too!
Furthermore, you should always follow the instructions for diet shakes. For example, if you cut your drinking meal in half after a while, you’ll only get half as many important nutrients. After all, a full drink provides you with the necessary nutrients. On top of that, you may be lacking in phytochemicals that you normally get from fruit and veg and that are lacking in drinking time.

Basically, drinking meals provide you with sufficient nutrients. Diets with drinking meals still mean a big change for the body. If this does not receive enough nutrients because the dosage with the drinking meals is not yet running smoothly, it can become unhealthy. For example, if there is a lack of protein, muscles can be broken down during the diet.
Drinking meals often contain little fiber. This can lead to digestive problems.
In addition to drinking meals, you must not forget to drink enough. This can easily happen since drinking meals have a liquid consistency. This can result in dizziness or cardiovascular problems.
Drinking meals are very monotonous in the long run. With solid meals and home-cooked food, you have many more options, despite different tastes in drinking meals.
In addition, there is no social aspect of eating together with friends or family.
In addition, drinking meals are quite expensive.
Drinking meals alone is not recommended. Pay attention to the aspects mentioned above, and if you still want to try a drinking meal, inform yourself in detail and seek medical advice in advance.

These alternatives to drinking meals exist

If you want to lose or maintain your weight, these are sensible alternatives to drinking meals:

Eat more consciously.
move more A good place to start is regular walks.
If possible, only eat when you are hungry and stop eating when you are full (intuitive eating).
Eat a balanced diet and only eat sweets in moderation.
Finally, it is important that your health always comes first! Do not be seduced by the ideals of beauty conveyed in the media. Being happy with yourself and your body is the most important thing. Also, every body is unique. For some, one way to lose or maintain weight may work well, and for others, another way.

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Food

Meal Prep: Save Time and Money with Pre-cooking

Meal Prep is the solution for everyone who, despite the hustle and bustle of everyday life, values healthy food and wants to save money. We’ll tell you what’s behind this trend.

Meal Prep is made up of the English words “meal” (meal) and “preparation” (preparation). It’s all about pre-cooking food to save time and money. In Japan, food has been prepared in boxes, in so-called “bentos”, for on the go since the 5th century. And our grandparents were also excellent “meal preppers” by preserving fruit, beans and even roulades. Meal prep has been a trend in the US for years.

How does meal prep work?

Meal prep is about organization. Before you go shopping, think carefully about what you want to eat in the next few days. Instead of storing food until you need it, Meal Prep processes it right away.

It’s best to do this on a day when you have plenty of time. Because you may have to stand in the kitchen for a few hours to pre-cook. This saves you time for the rest of the week and you can eat the dishes right away or just heat them up when you get home from work.

You should note that dishes with uncooked food only keep for about two days. Cooked and fried food, on the other hand, is still fresh after three to four days in the refrigerator. Soups are easy to freeze and thaw as needed.

Since meal prep involves cooking for several days, you need space to store your supplies. It is best to store the components of your food separately in screw-top jars or cans. Don’t put them together until you’re finally preparing the food. That way everything keeps its consistency and doesn’t get mushy.

If you’re cooking for an entire week, you’re going to need a lot of containers. Start collecting large screw-top jars in good time.

Those are the benefits of meal prep

With meal prep, you do everything yourself. By pre-cooking, you know what is in your dishes. In this way you avoid processed foods and preservatives and can value healthy, regional and seasonal ingredients.

On top of that, you have control over the portion sizes. Since many dishes are suitable for the lunch break and there is no need to go to the snack bar, you also save money. If you buy groceries seasonally and regionally and do this in a planned manner, you can also save money. Spontaneous purchases during the evening supermarket quick shop are no longer necessary. You also have more time for you and your family if you don’t have to shop and cook freshly every day.

These foods are suitable for “Meal Prep”

When it comes to meal prep, vegetables should dominate. For a balanced diet, however, proteins should not be neglected. You can spice up your dishes with sauces and vegan dips. The following foods are particularly suitable for meal prep:

  • carrots
  • zucchini
  • broccoli
  • potatoes
  • rice
  • millet
  • tofu
  • Legumes (chickpeas, lentils, beans)
  • Pesto
  • hummus
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