--- title: Powermeals blog | Recipes and nutrition (6) description: Find out more about our recipes, the ingredients we use and how we create our healthy balanced meals. (6) --- [![logo powermeals_green background.small-2](https://blog.powermeals.ch/hs-fs/hubfs/logo%20powermeals_green%20background.small-2.png?width=945&height=236&name=logo%20powermeals_green%20background.small-2.png "logo powermeals_green background.small-2")](https://powermeals.ch/?hsLang=en) Open main menu Close main menu - [Powermeals blog](https://blog.powermeals.ch) - [Powermeals home](https://powermeals.ch/) - [English](https://blog.powermeals.ch) - [Deutsch](https://blog.powermeals.ch/de) - [Français](https://blog.powermeals.ch/fr) English # Recipes and nutrition Select Category Lifestyle Recipes Nutrition Diet Ingredients Health healthy lifestyle Balanced meal Delivery in Switzerland Healthy alimentation Meal delivery Meals at home Organisation 2025 resolutions ASAD Autonomy Back to School Back to Work Balanced Meals CMS Delivery to Liechtenstein Elderly people Family Meals Fresh Healthy Convenience Healthy Eating Heat And Eat Home made IMAD Independence Inspiration Motivation Olympic games Performance Powermeals Powermeals investigates Quick Healthy Meals Ready-to-Eat Romantic Rowing Seniors Serenity Sofia Meakin Spitex Studies Takeaway Veganuary ![A balanced low-carb meal with fish, broccoli and tomatoes](https://blog.powermeals.ch/hubfs/FBM_6114-Modifier.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [11 top tips for how to lose weight healthily](https://blog.powermeals.ch/11-tops-tips-for-how-to-lose-weight-healthily?hsLang=en) Jan 12, 2023, 11:41:14 AM Losing weight doesn’t have to be a painful, punishing process. We find the best approach is to focus on eating real, healthy food instead of processed “stuff” and to go slow and steady. Cutting your calories by around 10% is more likely to be sustainable in the long run than any crash dieting. Here are our top tips on how to lose weight for good. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/11-tops-tips-for-how-to-lose-weight-healthily?hsLang=en) ![Crusted cod with green beans and risotto served on a dark plate](https://blog.powermeals.ch/hubfs/PowerMeal%2002.09%2020.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [How many calories per day for men and women of all ages](https://blog.powermeals.ch/calories-per-day-for-men-and-women-of-all-ages?hsLang=en) Jan 11, 2023, 10:44:16 AM Do you plan to lose weight and eat healthier? Or do you want to gain some extra weight and develop muscles? The correct calories per day depend on your goals as well as your gender and age group. To get started, this article gives you a detailed insight about your optimal amount of calories per day, so that you can make reliable choices in order to achieve your goals. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/calories-per-day-for-men-and-women-of-all-ages?hsLang=en) ![A bowl of shakshuka on a green and white tablecloth ](https://blog.powermeals.ch/hubfs/MA026P20%20Chakchouka.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Diet](https://blog.powermeals.ch/tag/diet?hsLang=en) ### [Healthy breakfast ideas to start your day on top](https://blog.powermeals.ch/healthy-breakfast-ideas-to-start-your-day-on-top?hsLang=en) Dec 30, 2022, 11:48:37 AM There are many different versions of a healthy breakfast, whether it’s designed to fit with a [low-carb diet](https://blog.powermeals.ch/whats-the-difference-between-keto-and-low-carb-diets?hsLang=en) or packed with complex carbohydrates that release energy slowly, a lot depends on your personal dietary needs. Here we list some of our favourite options and their benefits. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/healthy-breakfast-ideas-to-start-your-day-on-top?hsLang=en) ![](https://blog.powermeals.ch/hubfs/H-06-B-3-F.jpg) [Recipes](https://blog.powermeals.ch/tag/recipes?hsLang=en) ### [Comfort food: delicious dishes to warm up with this winter.](https://blog.powermeals.ch/comfort-food?hsLang=en) Dec 16, 2022, 3:52:50 PM When we think of comfort food many of us have personal favourites, whether it’s grandma’s apple sauce or dad’s macaroni cheese. One thing is for certain, a taste of these dishes can take you right back to those moments of feeling safe and warm. Below we list some of our personal comfort dishes that we’ll be looking out for this winter. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/comfort-food?hsLang=en) ![](https://blog.powermeals.ch/hubfs/MA152B2%20-%20Risotto%20%C3%A0%20la%20tomate.jpg) [Recipes](https://blog.powermeals.ch/tag/recipes?hsLang=en) ### [Microwave meals: 7 easy options to try cooking in the microwave](https://blog.powermeals.ch/microwave-meals-7-easy-options?hsLang=en) Nov 25, 2022, 4:35:47 PM There are many reasons for turning to a microwave meal. Whether you're suffering from a broken oven, stuck in a student dorm, or just trying to save a bit of time in your week we've got some great tips for how to make healthy and delicious microwave meals. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/microwave-meals-7-easy-options?hsLang=en) ![](https://blog.powermeals.ch/hubfs/new_trays_in_fridge_rectangular-1.jpg) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [5 top tips for reducing food waste in your kitchen](https://blog.powermeals.ch/5-top-tips-for-reducing-food-waste?hsLang=en) Nov 11, 2022, 5:16:35 PM Avoiding food waste is a great way to not only do your bit for the planet but also help your budget. For every person in Switzerland around [300 kilos of food](https://ethz.ch/en/news-and-events/eth-news/news/2022/02/swiss-population-in-favour-of-strict-food-waste-rules.html) are thrown away each year. Reducing your food waste can wipe 8% off your carbon footprint, so it’s worth paying attention to make our lifestyles that little bit more sustainable. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/5-top-tips-for-reducing-food-waste?hsLang=en) ![](https://blog.powermeals.ch/hubfs/MA093B30.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Recipes](https://blog.powermeals.ch/tag/recipes?hsLang=en) ### [High protein dinner: 3 high protein recipes for a balanced diet](https://blog.powermeals.ch/high-protein-dinner-3-healthy-and-nutritious-recipes?hsLang=en) Oct 13, 2022, 5:00:02 PM Proteins make up some of the most important building blocks of your body. As the main component of muscles, bones, organs, skin and nails, your daily protein intake should range anywhere between 10% to 35% of your calories. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/high-protein-dinner-3-healthy-and-nutritious-recipes?hsLang=en) ![Bowl of lentils with spinal and sweet potato](https://blog.powermeals.ch/hubfs/PowerMeal%2002.09%2021-1.jpg) [Recipes,](https://blog.powermeals.ch/tag/recipes?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Meal prep: A beginner’s guide to stress-free, healthy meals](https://blog.powermeals.ch/meal-prep-a-beginners-guide?hsLang=en) Sep 29, 2022, 3:15:00 PM Meal prep is the practice of preparing your food in advance for several meals. Having a few dishes ready to go in your fridge can make life a lot easier if you have a busy work week. Here are our tips on how you can get started. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/meal-prep-a-beginners-guide?hsLang=en) ![](https://blog.powermeals.ch/hubfs/MA042B3%20-%20Boeuf%20teriyaki%2c%20po%C3%AAl%C3%A9e%20de%20shiitake%20%26%20riz%20copy.jpg) [Recipes](https://blog.powermeals.ch/tag/recipes?hsLang=en) ### [What is Teriyaki sauce and how is it made ?](https://blog.powermeals.ch/teriyaki-sauce-what-is-it-and-how-is-it-made?hsLang=en) Sep 23, 2022, 3:15:00 PM Many of us will have heard of teriyaki sauce as a key feature in many Japanese or Pan-Asian restaurants, but you may not know where it comes from or how it’s made. Read on to find out everything you need to know about what is teriyaki sauce, including our easy recipe. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/teriyaki-sauce-what-is-it-and-how-is-it-made?hsLang=en) ![](https://blog.powermeals.ch/hubfs/nick-fewings-O6ZhaRtXa3Q-unsplash-2.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Boost your immune system: try these 6 vegetables](https://blog.powermeals.ch/boost-your-immune-system-try-these-vegetables?hsLang=en) Sep 21, 2022, 2:33:14 PM As we head into shorter, darker days, we all tend to catch colds more easily, meaning it’s more important than ever to focus on healthy eating. Luckily there are many [vegetables in season through the Autumn](https://blog.powermeals.ch/september-seasonal-swiss-fruit-and-veg?hsLang=en) and [Winter](https://blog.powermeals.ch/seasonal-vegetables-december?hsLang=en) with nutrients that can boost your immune system ad help to fight off those nasty germs. Read on to find out about some of our favourite Autumn vegetables that could help strengthen your immune defences. ![Isabel](https://blog.powermeals.ch/hs-fs/hubfs/powermeals_logo-icon%20-%20White-2.png?width=45&name=powermeals_logo-icon%20-%20White-2.png) [Isabel](https://blog.powermeals.ch/author/isabel?hsLang=en) [Read More](https://blog.powermeals.ch/boost-your-immune-system-try-these-vegetables?hsLang=en) [4](https://blog.powermeals.ch/page/4?hsLang=en) [5](https://blog.powermeals.ch/page/5?hsLang=en) [6](https://blog.powermeals.ch/page/6) [7](https://blog.powermeals.ch/page/7?hsLang=en) [8](https://blog.powermeals.ch/page/8?hsLang=en) #### About - [How it works](https://powermeals.ch/en/how-it-works) - [Our quality](https://powermeals.ch/en/our-quality) #### Our menu - [View the menu](https://powermeals.ch/en/our-menu) #### Legal - [Terms & conditions](https://powermeals.ch/terms) [Follow us on Facebook](https://www.facebook.com/eatpowermeals/) [Follow us on Instagram](https://www.instagram.com/eatpowermeals/)