Save time when cooking and still eat a balanced diet? That's what many people want. But in everyday life, a balanced diet often falls by the wayside. Job, appointments, private commitments, we have a lot to do and eat "better again when the stress stops". But the truth is: The stress never ends. This not only affects our energy levels, but also Digestion, immune system and focus (BIPS Institute 2024). We'll tell you how you can easily save time with your diet.
The good news? You don't have to turn your whole life upside downto eat a balanced diet. Even small changes help enormously and you can still save time.
1. repeat instead of constantly varying
Many people think they have to cook a new, fancy dish every day. However, it is much easier and more sustainable to choose a few favourite dishes and eat them regularly. Meal Prep and Meal Variation are the magic words. Saving time is easy (Stiftung Gesundheitswissen 2022).
- Choose a few dishes that you like and feel comfortable with.
- Simply vary the types of vegetables or spices - this brings variety and is still uncomplicated.
- This saves you time and energy when shopping and cooking.
2. save time: Building blocks instead of searching for recipes
Instead of spending hours searching for recipes, think in categories. The so-called Modular principle makes it easy and flexible for you:
- Carbohydrates: Rice, potatoes, millet
- Vegetables: Fresh, frozen or pre-cooked (e.g. carrots, broccoli, celery, leek)
- Protein sources: Beans, lentils, tofu, eggs, fish
- Fats: Cold-pressed oils such as Olive oilrapeseed oil or sunflower oil; also nuts and seeds
Simply combine one ingredient from each category and you have a complete meal (Medical University of Tübingen 2021)!
3. stock the larder cleverly
A well-stocked larder saves you time and stress. If you always have a few basics at home, you don't have to make any difficult decisions and are prepared even on stressful days (DKV Report 2025).
These supplies should not be missing:
- Chickpeas
- Lenses
- Strained tomatoes
- Frozen vegetables
- Quinoa
- Rice
- Nut butters
This allows you to conjure up dishes quickly and easily and save time at the same time - without any major effort.
4. cleverly upgrade snacks
Even with snacks, you can achieve a lot with small changes:
- Instead of chocolate bars: a Handful of nuts or homemade energy balls
- Instead of crisps: rice cakes with Nut puree
- Instead of ready-made shakes: a quick smoothie made from banana, oatmeal and plant milk
This supports your energy levels and avoids cravings (BIPS Institute 2024).
5. get support
You don't have to do everything on your own. Take a look at our bleibwacker ready meals onthat can help you to nourish yourself quickly and easily in everyday life - without additives, preservatives or thickeners.
This allows you to save time in everyday life without having to compromise on quality.
Pictures:
Carrots: Pixabay, jackmac34, #673184
Sources:
BIPS Institute (2024): How our emotions influence what we eat. https://www.bips-institut.de/medien/presse/einzelansicht/wie-unsere-emotionen-beeinflussen-was-wir-essen.html (Retrieved: 24 November 2025).
DKV Report (2025): A healthy lifestyle needs more than just nutrition. https://www.lebensmittelverband.de/de/aktuell/20250825-dkv-report-2025-zeigtgesunder-lebensstil-braucht-mehr-als-ernaehrung (Retrieved: 24 November 2025).
Medical University of Tübingen (2021): Study on the effects of specific moods on eating behaviour. https://www.medizin.uni-tuebingen.de/de/studie-stimmungen-essverhalten (Retrieved: 24 November 2025).
Health Knowledge Foundation (2022): Healthy eating despite stress. https://www.stiftung-gesundheitswissen.de (Retrieved: 24 November 2025).
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