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Healthy meals in 2026: The best trends and tips for your diet
Healthy eating is an ever-growing topic, but what makes a dish truly healthy? In a world where food prices are rising and dietary guidelines are becoming increasingly strict, it is crucial to stay up to date.
8 min. reading time
Carolin Schmitt
06.02.2026
2026 in particular will see important innovations, from Nutri-Score 2.0 to efficient cooking methods and the convenience-health balance. Here we show you how to prepare the best healthy dishes amid these changes and which trends you shouldn't miss!
The "Nutri-Score 2.0 Check": Healthy dishes according to the new 2026 guidelines
Starting in January 2026, Nutri-Score guidelines have become stricter. What does this mean for you? Nutri-Score rates the nutritional value of foods using letters from A to E, with A representing particularly healthy options. Many "healthy classics" from 2025 have lost their "A" and have now been downgraded to a "B" or "C."
Why has the Nutri-Score changed?
The new guidelines have further tightened certain food values:
1
Salt content:
High salt content is a common reason why a dish drops from an "A" to a "B" or "C." For example, a serving of lentil stew often contains more salt than necessary.
2
Dietary fiber:
The recommended fiber intake per meal has increased to promote digestion and keep blood sugar levels stable.
3
Sugar & fat:
The sugar and fat content is also being checked more strictly, especially in processed ingredients.
Example: Lentil stew
Previously an "A" dish, lentil stew is now a "B" because the broths and spices used often contain too much salt. To avoid this, you can make your own broth or specifically reduce the salt content. Adding more fiber (e.g., through additional legumes) can also help improve the Nutri-Score.
The "41-minute rule": Prepare healthy meals quickly and effectively
According to a study by Destatis (2026), Germans spend an average of 41 minutes per day preparing meals. How can this time be used optimally to prepare healthy meals and at the same time do meal prep for the next day?
Step-by-step instructions:
Don't just use this time to prepare a single meal; prepare the basis for the next day's lunch at the same time. This way, you can combine efficiency with nutrition and save time. It's a clever trick for preparing both your breakfast and lunch.
Step 1: Start by pre-cooking ingredients that you need for several meals (e.g., quinoa, lentils, rice). This will save you time the next day.
Step 2: Prepare several components at the same time. For example, you can chop vegetables for two meals or grill chicken for the next day.
Step 3: Manage your 41 minutes so that you not only cook one meal, but also prepare for the next day. Prepare the basis for a healthy lunch the next day—for example, by making a quick vegetable stir-fry that you can combine with another protein the next day.
Pros and cons: "Convenience Health Balance 2026" – When are ready meals healthier than home-cooked meals?
The question of whether ordering ready meals is healthier than freshly prepared meals is often debated. However, in 2026, there are interesting developments that shed new light on ready meals.
Ready-made meals vs. home cooking:
The quality of healthy ready meals has improved significantly in recent years. Modern, flash-frozen ready meals are now often more nutritious than "fresh" products from the supermarket, which lose nutrients due to storage. An important factor to consider is vitamin loss due to storage, which is minimized in ready meals as they are often flash-frozen immediately after harvesting.
Arguments in favor of ready meals:
Higher nutrient density through immediate processing
Longer shelf life without loss of nutrients
Practical and time-saving
Arguments against ready meals:
Often high amounts of salt, sugar, and preservatives
Less control over ingredients and preparation
Conclusion
Preparing healthy meals in 2026 requires a deep understanding of the latest nutritional guidelines, effective cooking methods, and the integration of convenience foods. With the right strategies, you can prepare healthy meals efficiently and in line with the latest standards. Focus on strategic planning, optimize your recipes according to the new Nutri-Score guidelines, and make targeted use of ready meals to save time. This will keep you up to date and allow you to eat healthily without compromising on time and quality.
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Questions and answers.
Healthy dishes in 2026 are characterized by high fiber content, low sugar, and a balanced nutrient profile. Popular options include lentil stews, zucchini lasagna, and quinoa salads. Ensure that your recipes comply with the new Nutri-Score guidelines.
Improve the Nutri-Score of your dishes by reducing the salt content, increasing the fiber source, and using healthy fats such as olive oil. Using fresh and seasonal ingredients can also help to increase the Nutri-Score.
Not necessarily! Flash-frozen organic ready meals often offer similar or even better nutritional quality than fresh ingredients stored in the supermarket. They are also more convenient and have a longer shelf life.
Use the "41-minute rule": Plan meals in advance to optimize preparation time. Prepare several meals at once so you don't have to start from scratch every day.
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