Nutrition

How to save time and money with Meal Prep – A guide for beginners

Kira Zabe

September 5, 2024

In our hectic world, it is often difficult to incorporate healthy and balanced meals into everyday life. This is where the concept of Meal Preps comes into play. Meal Prep, or the advance preparation of meals, is a great way to not only save time and money, but also to ensure that you are eating healthily. In this article, you will learn how to get started with Meal Prep as a beginner and what benefits it holds for you.

What is Meal Prep?

Meal Prep means planning and preparing meals for several days or the entire week in advance. This involves buying ingredients in bulk, cooking the meals, and then dividing them into portions. These can then be stored in the refrigerator or freezer and simply reheated when needed.

The Benefits of Meal Prep

Time-saving: Instead of cooking every day, you only take one or two days per week to prepare all your meals. This gives you more free time on the remaining days.

Save money: By shopping purposefully and using your supplies, you avoid impulse buys and waste less food.

Healthy Eating: By planning your meals in advance, you have control over what you eat. This way, you can ensure that you consume nutrient-rich and balanced meals.

Stress reduction: With Meal Prep, you avoid the daily question "What should I cook today?" and the associated rush.

Step-by-step guide to getting started with Meal Prep

Planning: Start by planning your meals for the week. Think about which dishes you would like to prepare and write a shopping list. Make sure to choose a variety of nutritious recipes.

Shopping: Purchase all the necessary ingredients. It is often cheaper to buy in bulk, especially for non-perishable food items like rice, pasta, or frozen vegetables.

Preparation: Choose a day when you have time to prepare all meals. Cook the dishes and divide them into portions. Use airtight containers to keep the meals fresh.

Storage: Keep the meals refrigerated if you plan to consume them within 3-4 days. For extended shelf life, you can freeze the portions.

Warm up and Enjoy: When you're ready to eat, all you need to do is reheat the meals. It's quick and easy, so you can have a ready-to-eat meal on the table in just a few minutes.

Tips for Successful Meal Prep

  • Diversity: Avoid cooking the same dishes every week. Try new recipes to bring variety to your meals.
  • Portioning: Make sure to choose the right portion sizes to avoid eating too much or too little.
  • Flexibility: Also plan for spontaneous meals so you don't feel like you have to strictly stick to your plan.
  • Use tools: Utilize apps like "Pantry.App" to organize your supplies and plan recipes. This way, you can keep track and shop and cook more efficiently.

Photo by Ella Olsson / Unsplash

Conclusion

Meal prep is an effective method to make your daily life easier, save money, and live healthier at the same time. With the right planning and some practice, meal prep will quickly become an integral part of your lifestyle. Give it a try and discover how much simpler and stress-free your week can be!

More clarity when shopping: How Open Food Facts and the Smantry app make nutrition transparent

Many foods look healthy at first glance – but what's really inside them? Are the nutritional values balanced? How processed is a product? And what impact does it have on our environment?
This is exactly where the Smantry-App comes in: It uses the globally open database Open Food Facts, to give you immediate clarity when scanning your items. But what's actually behind the colorful labels like Nutri-Score, NOVA or Eco-Score, that you encounter in the app?
Let's take a closer look at the background.

Open Food Facts: From the Idea to a Global Database

The journey began in 2012 with the founding of Open Food Facts – a non-profit organization that collects, analyzes, and makes food information freely accessible worldwide. The goal from the beginning was to provide consumers with scientifically substantiated information.
What started as a small project has now become a global platform with millions of products. And it is precisely this data that the Smantry-App uses to give you a clear overview directly on your smartphone.

An overview of the most important scores

1. Nutri-Score – how healthy is my product?

Since 2016, the Nutri-Score has been legally established in France – and it has quickly spread throughout Europe.

  • A (green) means: very balanced.
  • E (red) means: unbalanced, enjoy in moderation.

The rating is based on calories, sugar, salt, saturated fats – but also on positive factors such as fiber, protein, and the proportion of vegetables.
👉 So in the Smantry app, you can see at a glance whether a food item fits into your everyday life – or perhaps should be on the table less often.

2. NOVA-Score – how processed is it?

Not only the ingredients, but also the degree of processing plays a significant role for health. This is exactly what the NOVA-Score (integrated into Open Food Facts since 2018) shows you:

  • 1 = unprocessed or minimally processed (e.g., fresh fruit, plain yogurt)
  • 2 = ingredients such as vegetable oils, sugar, flour
  • 3 = processed foods (e.g., bread, cheese, canned goods)
  • 4 = highly processed products ("Ultra-Processed Food"), often with additives, flavors, and industrial processes

👉 With the Smantry app, you can instantly tell if a product is still 'close to nature' – or if it falls into the category of being highly processed.

3. Eco-Score (soon to be Green-Score) – how sustainable is my shopping?

Since 2019, Open Food Facts also includes an environmental assessment: the Eco-Score. It takes into account, among other things:

  • CO₂ emissions from production and transportation,
  • Packaging and recyclability,
  • Origin and seasonal factors.

The rating is – similar to the Nutri-Score – from A (very eco-friendly) to E (less sustainable).
By 2025, this will become the Green-Score, which will take into account even more detailed data and thus provide you with even better guidance for sustainable consumption.
👉 For you in the Smantry app, this means: You can see not only whether a food is healthy for you, but also whether it is good for our planet.

What this means for you as a Smantry user

Currently, you can scan your products in the Smantry-App and view many details. The scores themselves are not yet integrated – but the integration is planned.
This means: Soon you will be able to see not only the nutritional values of a product but also how healthy, processed, or sustainable it is – all directly in your app.

Conclusion: Your Smart Nutrition Compass

The colorful labels are much more than pretty symbols. They are your quick compass in everyday life – whether you want to shop with health consciousness, reduce highly processed products, or pay attention to the environment.
With the Smantry-App you already have strong support for more transparency while shopping. And with the planned integration of the scores, it will become even more valuable – your smart nutritional compass for the future.

September 21, 2025
3 min read

Cooking with the Future: Augmented Reality and Smart Interfaces for Your Recipes

That’s exactly what augmented reality (AR) and smart interfaces bring to the table. They project digital information where you need it most: into your cooking environment. This makes it easier to stay organized, cook more efficiently, and even reduce waste – because less stress in the kitchen often means fewer forgotten or spoiled ingredients.

And here’s where Smantry comes in. The app already helps you keep track of your pantry, avoid food waste, and stay in control of your kitchen. With upcoming features like leftover-based recipe suggestions, you’re already stepping into the smart kitchen future today.

👉 Bottom line: The kitchen of tomorrow is here – and it’s efficient, sustainable, and surprisingly fun.

September 11, 2025
1 min read

The best kitchen tools to turn leftovers into delicious dishes 🍲✨

Hand on heart: Each of us has them – those little leftovers in the fridge or pantry that somehow never get properly planned for. But it's exactly these remnants that can often be turned into the most creative and delicious dishes! All you need are a few clever kitchen tools that make the work easier and get the best out of your ingredients.

Here are our favorites:

🥣 1. The powerful blender

Smoothies, soups, dips – a good blender transforms leftover vegetables, fruit, or even bread into a new dish in seconds. Perfect when bananas are a bit brown or the vegetables no longer look crisp.

🔪 2. A sharp chef's knife

Sounds simple, but a really good knife is worth its weight in gold. It allows you to cut vegetable and meat scraps precisely and quickly. Moreover, cooking is just more fun when you have the right tools.

🍳 3. A cast iron skillet

The all-rounder in the kitchen: fried potatoes made from leftover boiled potatoes, frittatas with yesterday's vegetables, or crispy bread cubes from stale bread – everything tastes twice as good in a cast-iron skillet.

🥕 4. Vegetable Peeler & Grater

A modest tool with a big impact: grate carrot leftovers, turn zucchini into noodles, or finely shred cheese remnants. With a peeler and grater, you bring variety to your leftover cooking.

🥡 5. Storage Containers & Screw-top Jars

Without proper storage, nothing works. You can keep leftovers fresh, transport them, or even prepare them for the next meal prepping. Tip: Jars are also great for serving small amounts in style.

🌱 6. Kitchen Scale

It's practical to know exactly how much is left over, especially with leftovers. This way, you can adjust recipes and avoid waste.

🥄 7. Personal Blender

The little brother of the blender – perfect for soups or sauces right in the pot. When only a small amount needs to be processed, it's super convenient.

How Smantry additionally helps you 📲

With the Smantry App you can not only keep an eye on your supplies, but soon you'll also be able to discover recipes for your leftovers. This way, you'll immediately know which tool to take out of the cupboard to save your food and create something new.

👉 Because good tools and the right app are the perfect combo to combat food waste.

September 4, 2025
2 min read

New laws on food waste in Spain

Spain has recently passed a groundbreaking law to combat food waste. This law requires all actors in the food chain, from producers to retailers, to implement specific plans to prevent food loss.

Key provisions of the law:

Obligation to donate surplus food: Supermarkets with a floor space of more than 1,300 square meters are now required to form partnerships with non-profit organizations to donate surplus food that is still fit for consumption. These donations are exempt from value-added tax.

Offer of packaging for leftover food: Restaurants and bars are required to provide their guests with free, reusable or recyclable packaging so that they can take home uneaten food. The aim is to raise consumer awareness of food waste and encourage them to take leftovers with them.

Promotion of the sale of products with approaching expiration dates: Retailers should offer products that are nearing their expiration date or have aesthetic defects at reduced prices to encourage their sale and reduce waste.

Hierarchy of priorities for dealing with surplus food: The law establishes an order for handling surplus food. Priority is given to human consumption through donations. If this is not possible, the food should be used for the production of processed products. The last options include using it as animal feed or for energy generation.

Sanctions for violations:

Companies that violate the provisions of the law can expect fines ranging from 2,000 to 500,000 euros.

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Critique and Outlook:

While the law is considered an important step in the fight against food waste in Europe, there is also criticism. Some voices argue that the strict framework of sanctions could disproportionately burden companies and that the law does not sufficiently address the role of consumers, who are responsible for a significant portion of food waste.

Nevertheless, the law is seen as a significant advancement in reducing food waste and promoting a more sustainable awareness in society.

Join in and reduce food waste! 🌱📲

Spain's new law demonstrates: Sustainability starts in the pantry! With the Speisekammer App you can keep track of your groceries, plan meals efficiently, and avoid unnecessary waste.

👉 Download the app now and join the movement for less waste and more conscious consumption! 💚 Try it now!

August 27, 2025
2 min read