Proper nutrition is essential for our health and well-being. We have put together some of the best dishes, each with its preparation and benefits - for different life situations or goals.
Nutrition
muscle building
For effective muscle building, an increased protein intake is recommended. The optimal amount varies depending on individual factors such as body weight, training intensity and personal goals. In general, a daily protein intake of 1.2 to 2.0 grams per kilogram of body weight is recommended for athletes and people who train intensively.
Preparation : Marinate chicken breast with spices and grill. Cook quinoa and steam broccoli. Serve everything together.
Benefits : Chicken provides high-quality protein for muscle building, quinoa contains all nine essential amino acids, and broccoli is rich in vitamins and minerals.
Preparation : Season the salmon fillet and bake. Boil the sweet potatoes and cut into pieces. Steam the asparagus. Serve everything together.
Benefits : Salmon provides omega-3 fatty acids and protein, sweet potatoes provide complex carbohydrates, and asparagus aids digestion.
Preparation : Cut lean beef into strips and fry in a pan. Mix with vegetables such as peppers, carrots and zucchini. Serve with brown rice.
Benefits : Beef is an excellent source of protein, brown rice provides fiber, and vegetables supply essential nutrients.
Preparation : Fry tofu and simmer with chickpeas in a curry with tomatoes and spices. Serve with brown rice.
Benefits : Tofu and chickpeas provide plant-based protein, and brown rice contains more fiber than white rice.
Preparation : Stir eggs with fresh spinach in a pan. Serve with wholemeal bread.
Benefits : Eggs provide high-quality protein, spinach is rich in iron, and whole-grain bread provides complex carbohydrates.
Lose weight
When losing weight, it is important to choose a balanced diet that provides the body with all the necessary nutrients while creating a calorie deficit.
Preparation : Cut the zucchini into noodle shapes using a spiral cutter and fry lightly. Serve with a sauce made from fresh tomatoes, garlic and herbs.
Benefits : Zucchini noodles are low in calories and high in fiber, and the tomato sauce provides antioxidants.
Preparation : Combine grilled chicken breast fillet with mixed salad, avocado, cucumber and tomatoes. Garnish with a light dressing.
Benefits : Chicken provides lean protein, avocado provides healthy fats, and the salad is nutrient-dense.
Preparation : Cook various vegetables such as carrots, celery and leeks with lentils in broth. Season with spices.
Advantages : The soup is filling, low in calories and contains a lot of fiber
Preparation : Grill lean fish such as cod. Serve with steamed vegetables such as broccoli, cauliflower and carrots.
Benefits : Fish provides protein and omega-3 fatty acids, and the vegetables are nutrient-rich.
Preparation : Soak chia seeds in unsweetened almond milk. Garnish with fresh berries.
Benefits : Chia seeds are rich in fiber and promote satiety, berries provide antioxidants.
dishes for stress management
Certain vitamins play a crucial role in managing stress because they support the nervous system and promote mental health.
Preparation : Grill the salmon fillet and serve with walnuts and a salad of green leafy vegetables such as spinach and kale.
Benefits : Omega-3 fatty acids in salmon and walnuts support brain function, green leafy vegetables contain magnesium, which helps promote relaxation.
Preparation : Cook oatmeal with milk or water, garnish with banana slices and chopped almonds.
Benefits : Oats contain beta-glucan which increases serotonin levels, bananas provide potassium to regulate blood pressure.
Preparation : Place Greek yogurt in a bowl, garnish with fresh berries such as blueberries, raspberries or strawberries and drizzle with a spoonful of honey.
Benefits : Greek yogurt contains twice as much protein as regular yogurt! The combination of yogurt and honey can promote the survival of beneficial bacteria in the gut, which can have positive effects on mental well-being.
balanced diet
A balanced diet is important because it provides your body with all the nutrients it needs in the right amounts to function optimally.
Preparation : Fry the chicken breast, mix with eggplant, zucchini, peppers and tomatoes. Season with olive oil and herbs.
Benefits : Provides a balance of protein, healthy fats and carbohydrates.
Preparation : Mix cooked quinoa with chickpeas, diced feta, cucumber, tomatoes and red onions. Season with lemon juice and olive oil.
Benefits : Contains complex carbohydrates, plant-based protein and healthy fats.
Preparation : Cook whole wheat pasta, mix with pesto and serve with steamed vegetables such as broccoli and mushrooms.
Benefits : Provides fiber, healthy fats and a variety of vitamins.
Preparation : Cook chicken pieces in a curry sauce with coconut milk and vegetables such as spinach and tomatoes. Serve with brown rice.
Benefits : Provides protein, healthy fats and complex carbohydrates.
Preparation : Whisk eggs with vegetables such as peppers, onions and spinach and let them set in the pan. Serve with whole grain toast.
Benefits : Provides protein, fiber and a variety of nutrients.