Planning: The Cornerstone of Healthy and Economical Eating

Planning is the key to eating healthy on a budget . Studies show that a family of four can save up to €1,800 per year by effectively planning their meals.

The 4P Method for Effective Planning

• To expect :
• Establish a detailed weekly menu
• Consider the week’s activities
• Include leftovers in your schedule
• Calculate precise portions 
• Prospect :
• Compare prices between stores
• Check out current promotions
• Find the best value for money
• Identify the delivery days for fresh produce

1. Prepare :

• Programmer :
• Plan your batch cooking sessions
• Define preparation times
• Organize your kitchen schedule
• Provide the necessary containers

To learn more about mindful eating and meal planning , check out our in-depth guide.

Nutritious and economical foods: the complete guide

Economical proteins

Animal sources:

• Eggs (€0.30/unit): 6g of protein per egg
• Canned sardines (€1/can): 20g of protein/100g
• Whole chicken (€5-6/kg): 20g of protein/100g
• Mackerel (8-10€/kg): 18g of protein/100g

Plant sources:

• Lentils (€2/kg): 24g of protein/100g
• Chickpeas (€2.50/kg): 20g of protein/100g
• Red beans (€2/kg): 21g of protein/100g
• Tofu (€4/400g): 8g of protein/100g

Smart starches

• Wholemeal rice in bulk (2.50€/kg)
• Wholemeal pasta, family size (€1.80/kg)
• Loose quinoa (€4/kg)
• Potatoes (1€/kg)

Strategic fruits and vegetables

Long-life vegetables:

• Carrots (1€/kg)
• Onions (€1.20/kg)
• Squash (€2/kg)
• Cabbage (€1.50/kg)

For more information on foods that promote weight loss , see our dedicated article.

Advanced strategies to reduce your food bill

Optimized batch cooking

Typical organization for a week:

• Sunday (2 hours of preparation)
• Cooking Legumes for the Week
• Preparation of vegetable bases
• Cooking the main proteins
• Preparation of homemade sauces

Savings achieved:

• Reduction of waste: -30%
• Portion optimization: -15%
• Purchase in larger quantities: -20%
• Reduction in impulse purchases: -25%

Smart conservation

Optimal conservation techniques:

• Using glass jars
• Food rotation (FIFO: First In, First Out)
• Vacuum preservation
• Strategic freezing

To learn more about managing stress and emotional eating , check out our recommendations.

Costly mistakes to avoid

Marketing traps

1. Fake “health” products

• “Fitness” cereal bars (up to €25/kg)
• Industrial “detox” juices (€8-10/litre)
• “Protein” snacks (€30-40/kg)

1. Deceptive packaging

• Individual overwrapped portions
• Less advantageous “special” formats
• Premium packaging with no added value

Expensive habits

• Unplanned purchases: +45% spending
• Shopping on an empty stomach: +25% impulse purchases
• Neglecting expiration dates: 20% of waste

Discover our tips for maintaining your motivation and good habits .

Practical daily organization: turnkey system

The 3Z method (Zones, Zero waste, Zen)

Zone 1: Refrigerator Organization

• Upper floor: dairy products, eggs
• Middle floor: leftovers, prepared meals
• Lower floor: meat, fish
• Bins: fruits and vegetables

Zone 2: Closet Organization

• Strict FIFO system
• Clear labeling
• Monthly rotation
• Weekly inventory

Zone 3: Freezer Organization

• Individual portions
• Date/content labeling
• Rotation plan
• Scheduled thawing

HOW TO MAKE POOR POTATOES IN THE MICROWAVE

Poor potatoes is one of the most typical dishes in our gastronomy. It is common to find it as a main dish or accompaniment to other main dishes. In addition, it is also one of the most popular recipes in Mediterranean cuisine.

The success of this dish lies in the simplicity of its cooking and in the use of basic foods. This simple combination offers enormous odds of success. To do this, all you need is a little practice and a taste for cooking, with these two qualities you can make an excellent dish.

In this case, our recipe is for cooking in the microwave. Poor microwave potatoes become a healthy, rich and easy alternative. It is an ideal option to combine as a garnish in vegetable dishes, grilled breast, veal, chicken or fish.

INGREDIENTS FOR THIS RECIPE:

To make this dish you do not need large resources, its ingredients are easy to acquire due to its low cost and access. In any supermarket, neighborhood store or food market you can find all the ingredients for this recipe. And best of all, in about 15/20 minutes you will have a delicious dish to surprise your guests.

• 2 medium potatoes.
• Garlic powder or 1 clove of garlic.
• Green pepper.
• Onion.
• Extra virgin olive oil.
• Water (40/45ml).
• Vinegar (to taste).
• Salt.

Steps to follow in this recipe

1. Bathe a microwaveable container with extra virgin olive oil. To ensure that the entire base and walls of the container are well impregnated with oil, we can use a brush.
2. Once the potatoes are peeled, cut them into slices. It is advisable not to cut the slices very thin so that they do not break or disassemble during cooking. Next, we cut the pepper and the onion.
3. We place potato at the base of the container, the potato should be as a layer below the rest of the ingredients. We include in a second layer or floor the green pepper, the onion, the minced garlic and the salt. The third floor should be another layer of potatoes and the fourth the rest of the vegetables that are left unused (green pepper, onion, garlic and salt). We put a good jet of oil on top. (You can include a bay leaf, rosemary or thyme).
4. Stir the entire mixture so that the oil permeates everything and aromatizes along with the rest of the ingredients.
5. Then cover the container, if it does not have a lid you can use food-grade cling film.
6. Include the container in the microwave for 3 minutes at maximum power.
7. Uncover and add the water. Close it again and put it back in the microwave for 6 minutes at maximum power.
8. We open it again and now include a splash of vinegar. It is returned to the interior of the microwave again and left at maximum power for another 2 minutes.
9. Finally, return the container to another 2 minutes without a lid so that the top part is more crispy.
10. Ready to serve.

From the pad Thai family , it recovers Asian flavors with sesame oil and rice vinegar. The star of the sauce, the peanut , provides creaminess, flavor and an important handful of protein from the nut for a complete and well-satisfying lunch.

Now, for a version suitable for celiacs or those intolerant to guten, you can opt for gluten-free pasta and tamari sauce – a variety of soy sauce. In the case of not having peas, you can substitute broccoli or green beans. The same with sesame oil , it is optional and to taste but without a doubt it provides such a particular taste and aroma that it is irresistible.

Since I was diagnosed with diabetes, the carbohydrates in my diet have resignified. While I can eat them, I don’t have the same freedom as before to eat as much as I want, whenever I want. A little after one year of my type 1 DBT, I continue to investigate what are the best options to not eat so many carbohydrates, and therefore, not to use so much insulin. But I don’t want to bore you, beyond my condition today I want to propose a recipe that arises from this little research I’m doing, the replacement of more traditional flours, for healthier ones. Unfortunately, many times what is healthy goes hand in hand with what is expensive, and in Argentina there are not so many accessible options for those of us with diabetes, so for the time being we have to search for them. I tell you that these cookies can also be eaten by celiacs, since they do not have TACC. They are also ideal for preparing the little ones (and with their help), since they are a delicious and homemade alternative, which is always a better option. Ela loved them, and in addition to eating them she helped me take the photos!I share the recipe, I would love for you to tell me what you think

• Almond flour: 150g
• Coconut flour: 100g (optional, if you want you can do everything with almond flour, or add a little whole wheat flour, if you can eat it)
• Butter at room temperature: 50g (you can replace it with ghee)
• Sucralose or stevia type sweetener: 4 sachets (0.8g each sachet)
• Vanilla essence: 1 teaspoon
• Eggs: 1

For me, several aspects play a role in this topic: Sustainable ingredients, organic quality wherever possible, cooking for myself, a focus on wholesome ingredients, eating mindfully, but at the same time not restricting anything… That’s why I buy and work a lot gladly with the products of my cooperation partner Allos :

The organic pioneer stands for products that are sustainably produced in organic quality and packaged sustainably. In addition, Allos has and supports projects and initiatives that work to protect biodiversity, prevent food waste and promote education in the field of healthy and conscious nutrition. The focus is on social and environmental responsibility, not profit and growth.

To make this even more clear, Allos is also B Corp certified. 

What does it mean to be B Corp certified? B Corp is a global network of companies that are not about being the best company in the world, but rather about being the best company FOR the world. B Corps are pioneers in sustainable business. The “B” stands for “Benefit”, i.e. for positive work. B Corp companies voluntarily meet the highest standards of social and environmental responsibility.

With this certification, Allos once again emphasizes its own corporate philosophy that successful companies should use their strength to solve social challenges and that maximizing profits should not be the primary goal. Sustainable and conscious enjoyment come first.

How do I implement conscious enjoyment?

First and foremost, I think about where my food comes from. We recently subscribed to a Biokiste and I can recommend this to everyone! Every two weeks we receive a huge box with organic fruit and vegetables from the surrounding area. In this way we save transport routes and support a farm directly from the area, as it also has better financial planning thanks to the subscription program. In addition, we save time that we would otherwise spend in the supermarket and we are surprised every week.

I love that! Since I don’t always get the same vegetables that I usually grab at the supermarket out of habit, I’m “forced” to try new dishes. Recently we had Brussels sprouts cabbages in the box. Have you ever heard of this? These are the cabbages that grow on top of the Brussels sprouts plant. These are also called Brussels sprouts florets or terminal buds and look a bit like a cross between a white cabbage and savoy cabbage. However, they are often not sold and thrown away. Unfortunately! Because they taste incredibly good. There are so many foods that we just don’t eat and throw away out of habit, such as carrot greens, kohlrabi leaves or radish leaves. Food waste is an incredibly important issue!

In Germany, 18 million tons of food are wasted every year: that’s a truckload every minute! I have already reported more about this here . Appreciation of food is also an important issue for Allos. The practical implementation: The company regularly donates products to SIRPLUS. The social impact start-up from Germany saves food and feeds it back into the economic cycle. Donated food is resold cheaply in rescue markets and an online shop or is also donated.

Allos has brought out some great new products: For example, there are new varieties of plant-based drinks!

Whether for coffee, cocoa, tea, for cooking, baking or for breakfast: the Allos product range is extremely diverse and there is the perfect flavor for everyone.

Allos oat drink 0% sugar

The taste is fresh and light and the drink is also low in fat and gluten-free! I recommend the oat drink for baking, cooking or simply in muesli. It’s also the perfect ingredient for smoothies that don’t need extra sweetness, just a little creaminess. However, I would not recommend the drink for a creamy coffee because it is too runny. I love my coffee with a frothed, creamy plant drink.

Allo’s Oat Barista Drink

The Allos Oat Barista Drink is ideal for cappuccino, latte & co. The oat drink foams wonderfully and does not flake out in the coffee. The recipe is unsweetened and made from whole grain oats and is therefore rich in fiber. Perfect for latte art fans looking for another all-vegetable alternative!

Allos Rice Hazelnut Drink

Ooooh this drink is so incredibly delicious and creamy! With only four ingredients and the combination of the light sweetness of rice and roasted hazelnuts, this plant-based drink is a real insider tip! It’s like drinking hazelnut cream. And although the drink is unsweetened, it tastes very sweet! Perfect hot in coffee or cocoa, or pure in between – preferably ice cold!

By the way, my personal tip: I recommend always shaking all drinks well before opening, so that nothing settles!

Best of all: For all drinks one can speak of short transport routes, sustainable organic cultivation and environmentally friendly packaging. For example, the oats come from sustainable cultivation by organic farmers in Italy. Allos obtains the rice, among other things, from Italian cultivation and other long-standing partners in Europe. Regarding the packaging, I have already reported here once. Briefly also here: The Tetra Pak of the plant-based Allos Drinks now consists of 88 percent renewable raw materials and is therefore the most sustainable Tetra Pak currently on the market.

Vegan gratin with my organic box & Allos Gratin Cuisine

But now to the recipe, which is probably why you clicked here ? As mentioned, we receive an organic box every two weeks and it contains so many delicious organic vegetables. However, I am not super creative every week and know what exciting things I could cook with the vegetables. The easiest way to accommodate a lot of vegetables in one dish: vegetable casserole! And vegan is just as creamy and hearty as with the cow’s milk variant.

Here is my recipe (for a large casserole dish, i.e. twice the size of the dish in my pictures):

For the vegetables:

Just a colorful mix of fresh vegetables, I had:

• 4 very large potatoes
• 1 head of fennel
• 1 leek
• A handful of broccoli
• 2 onions
• Fresh herbs
• Lots of garlic – yummy :)))
• And oil for frying!
• salt & pepper to taste

For the sauce:

• Some oil
• 1/2 teaspoon mustard
• 1 tablespoon soy sauce
• 1/2 teaspoon red paprika powder
• 3 heaped tablespoons of yeast/ yeast flakes
• Fresh herbs such as thyme or rosemary (otherwise 2 teaspoons of dried herbs such as thyme, rosemary or basil, a mix is ​​also welcome!)
• 1 pack of Allos Gratin Cuisine
• Some oat drink to dilute
• salt and pepper to taste

I grated the potatoes into fine slices because they cook better that way. I cut the remaining vegetables as finely as possible. Then I set aside a teaspoon of garlic and a tablespoon of onions. In the next step I sautéed the onions in oil in a large pan and then added the garlic and potatoes. After 3-5 minutes I turned the heat down and added the leeks and fennel. In between, I added a little water to the pan so that the vegetables are slightly steamed. After 6-7 minutes on medium heat I add the broccoli and sauté it for just 1 minute.

Meanwhile, in a small saucepan, I sautéed the onion and garlic that had been set aside in oil. After 2 minutes I added mustard, soy sauce and the paprika powder and also sautéed for a few seconds – stirring constantly, of course. Then the Allos Gratin Cuisine is added. This is very viscous, so I added some oat drink and rinsed out the Allos packaging with a little water. Add the noble yeast and herbs, salt and pepper to taste! Let simmer and stir until the sauce becomes very thick, so the casserole gets nice and creamy!

Then I put the fried vegetables in two layers in the casserole dish. The sauce goes between the layers. Finally, I garnish the casserole with fresh herbs and put the whole thing in the oven at 180 degrees for 30 minutes – or until the casserole turns golden brown on top. If you want, you can of course also add vegan cheese.

I served the whole thing with fresh salad and fresh herbs!

The Allos Gratin Cuisine is brand new on the shelf and it offers the perfect plant-based alternative for cream and cheese in a casserole, gratin or a vegan lasagne. Incidentally, the recipe is gluten-free, based on rice and refined with a little nutmeg and sea salt.