--- title: Powermeals blog | Recipes and nutrition (7) description: Find out more about our recipes, the ingredients we use and how we create our healthy balanced meals. (7) --- [![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 ![](https://blog.powermeals.ch/hubfs/PowerMeal%2002.09%2041.jpg) [Diet,](https://blog.powermeals.ch/tag/diet?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Cheat days: are they worth it?](https://blog.powermeals.ch/cheat-days-are-they-worth-it?hsLang=en) Sep 9, 2022, 6:01:43 PM Often the biggest challenge with a new diet is having the willpower to stick to it. This has contributed to “cheat days” becoming a popular part of many diets, but it can be difficult to know whether they’re doing more harm or good. Here’s our take. ![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/cheat-days-are-they-worth-it?hsLang=en) ![](https://blog.powermeals.ch/hubfs/Screenshot%202022-01-14%20113208-1.png) [Diet](https://blog.powermeals.ch/tag/diet?hsLang=en) ### [What can I drink on a diet?](https://blog.powermeals.ch/what-can-i-drink-on-a-diet?hsLang=en) Sep 7, 2022, 5:18:08 PM If you’re dieting it can be easy to ignore what you drink. However, some drinks have more calories than you might think, while others can help delay your appetite. Read on for our tips on what to drink if you’re trying to shave a few pounds. ![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/what-can-i-drink-on-a-diet?hsLang=en) ![Bowls of processed foods](https://blog.powermeals.ch/hubfs/tim-toomey-oHNkcwHjBSY-unsplash.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Diet](https://blog.powermeals.ch/tag/diet?hsLang=en) ### [Processed food: what is it and why avoid it?](https://blog.powermeals.ch/processed-food-what-is-it-and-why-avoid-it?hsLang=en) Aug 10, 2022, 4:35:00 PM Many of us have been told to stay away from “processed foods” to eat healthier. However, it can be difficult to know where to draw the line. Are raisins unhealthy because they’ve been dried? Do we need to stop eating cheese or olive oil? Read on to find out what we really mean when we talk about processed foods and their health concerns. ![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/processed-food-what-is-it-and-why-avoid-it?hsLang=en) ![Quinoa, feta and aubergine salad in a bowl with a knife and fork](https://blog.powermeals.ch/hubfs/MA153B2%20-%20Salade%20de%20quinoa%2c%20feta%20%26%20aubergines%20grill%C3%A9es%20au%20pesto.jpg) [Nutrition,](https://blog.powermeals.ch/tag/nutrition?hsLang=en) [Diet](https://blog.powermeals.ch/tag/diet?hsLang=en) ### [Low sugar meals: how to get started](https://blog.powermeals.ch/low-sugar-meals-how-to-get-started?hsLang=en) Aug 5, 2022, 3:54:34 PM The [World Health Organisation](https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children) recommends that “free sugars” (added or processed sugar) should make up less than 10% of our daily energy intake. However, only around 45% of the Swiss population are sticking to this guideline. Read on to find out some of our tips for getting your sugar intake down. ![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/low-sugar-meals-how-to-get-started?hsLang=en) ![](https://blog.powermeals.ch/hubfs/MA171B31%20-%20Cajun%20Chicken-1.jpg) [Ingredients,](https://blog.powermeals.ch/tag/ingredients?hsLang=en) [Recipes,](https://blog.powermeals.ch/tag/recipes?hsLang=en) [Diet](https://blog.powermeals.ch/tag/diet?hsLang=en) ### [Top 5 gluten-free meals to cook on a weekday](https://blog.powermeals.ch/gluten-free-weekday-meals?hsLang=en) Jul 8, 2022, 5:35:10 PM There are many reasons why you might be on the lookout for gluten-free meals. But cooking new recipes from scratch during the week can be pretty draining. Here are some of our top tips for easy gluten-free meals that you can enjoy in 30 minutes. ![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/gluten-free-weekday-meals?hsLang=en) ![Girl smiling, sitting cross-legged on sofa & working on a laptop](https://blog.powermeals.ch/hubfs/Rectangle%2094-2.png) [Recipes,](https://blog.powermeals.ch/tag/recipes?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Your language guide for shopping in Switzerland.](https://blog.powermeals.ch/language-guide-for-shopping-in-switzerland?hsLang=en) May 27, 2022, 3:58:27 PM With [4 national languages](https://www.eda.admin.ch/aboutswitzerland/en/home/gesellschaft/sprachen/die-sprachen---fakten-und-zahlen.html), plus a high proportion of English and Portuguese speakers, a trip to the supermarket in Switzerland can be an overwhelming experience, and that’s before you even start trying to unpick nutritional labels. In fact, over 40% of the adult population regularly use more than one language. But don’t worry! Here’s our guide to understanding some of the signs and labels you’ll come across in supermarkets and grocery stores around Switzerland. ![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/language-guide-for-shopping-in-switzerland?hsLang=en) ![](https://blog.powermeals.ch/hubfs/Gift_card_image_cropped.jpeg) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Give the gift of food delivery to new parents](https://blog.powermeals.ch/gift-of-food-delivery-to-new-parents?hsLang=en) May 20, 2022, 12:30:00 PM Whether it’s a first child or a second it can be difficult to know what to send to new parents. One of our favourite gifts is good food, especially when parents of new-borns may not have the time to prioritise their own 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/gift-of-food-delivery-to-new-parents?hsLang=en) ![Woman running in forest with headphones](https://blog.powermeals.ch/hubfs/Powermeals%20-%20Social_01_lifestyle-11_cropped2.jpg) [Ingredients,](https://blog.powermeals.ch/tag/ingredients?hsLang=en) [Diet,](https://blog.powermeals.ch/tag/diet?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [How to get enough protein in a vegetarian diet](https://blog.powermeals.ch/protein-in-a-vegetarian-diet?hsLang=en) May 13, 2022, 2:38:00 PM For many people getting enough protein is one of the main concerns when trying to cut down on eating meat. Luckily, there are lots of vegetarian sources of protein to choose from. Below we list some of our favourite tips for adding protein to a [vegetarian diet](https://blog.powermeals.ch/vegan-vs.-vegetarian-whats-the-difference?hsLang=en). ![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/protein-in-a-vegetarian-diet?hsLang=en) ![](https://blog.powermeals.ch/hubfs/DSC07406%20(1).jpg) [Diet,](https://blog.powermeals.ch/tag/diet?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [How Janick built a healthy balanced diet with Powermeals](https://blog.powermeals.ch/how-janick-built-a-healthy-lifestyle-with-powermeals?hsLang=en) May 6, 2022, 11:39:45 AM We all want to feel good in our bodies. Whether that means being able to run faster, having more energy or losing a few kilos to get your confidence back. Today we're going to talk about Janick's story of taking control of his diet with Powermeals. ![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/how-janick-built-a-healthy-lifestyle-with-powermeals?hsLang=en) ![](https://blog.powermeals.ch/hubfs/277418278_124447839963211_8766529288371066832_n.jpg) [Diet,](https://blog.powermeals.ch/tag/diet?hsLang=en) [Lifestyle](https://blog.powermeals.ch/tag/lifestyle?hsLang=en) ### [Watch us on RTS](https://blog.powermeals.ch/watch-us-on-rts?hsLang=en) Apr 21, 2022, 2:20:00 PM Want to see what it's like behind the scenes in our kitchen? Last week an RTS film crew came and did just that. You can watch our segment on "A bon entendeur" below. ![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/watch-us-on-rts?hsLang=en) [5](https://blog.powermeals.ch/page/5?hsLang=en) [6](https://blog.powermeals.ch/page/6?hsLang=en) [7](https://blog.powermeals.ch/page/7) [8](https://blog.powermeals.ch/page/8?hsLang=en) [9](https://blog.powermeals.ch/page/9?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/)