No more brooding cooking: Men's-health test kitchen has developed three recipes that provide the daily requirement of all essential nutrients in a meal

the nutrition societies speak for nearly all nutrients in Germany (DGE), in Austria (ÖGE) and Switzerland (SGE / SVE) recommendations, the D-A-CH reference values ​​so-called. How much you need to eat a day which show the three presented here menus for men. Whether fish, meat or vegetarian, each of these courts covers the entire daily requirement of all essential nutrients. 

Minerals and vitamins, phytonutrients and trace elements - all of which are nutrients that fulfill vital functions, but it does not provide energy. Without regular intake of little helpers it would look mau with your physical and mental performance. More information about this on the end of the article

The meals presented here each containing 1,300 to 1,500 calories. The daily requirement of calories (2400 to 3000) and to the energy supplier (fat, carbohydrates, proteins), they cover not aware of. So there is room for one or another snack.

the Men's Health Fischmenu ist lecker und gesund
Delicious and healthy: Savoy soup, salmon fillet on spinach and apple-nut Shake

© Shutterstock

Healthy Cooking: Fish Menu for gourmets

Our delicious fish recipe provides your body with all the essential nutrients. Try worth


Ingredients (per person): 250 g kale, carrots 50 g, 250 ml instant vegetable broth, 1/4 onion, 10 g of butter, 1 tablespoon parsley, 1 tablespoon chives, 1/4 teaspoon of nutmeg, pinch of sugar, salt with fluorine, pepper, 1 slice whole wheat bread

Preparation: Savoy clean, peel carrots. , Cut into strips carbon carrot slices. The onion cubes and fry until soft in butter. Add the vegetables and cook stirring about 5 minutes, then pour in broth. The soup cook 15 to 20 minutes. Season with nutmeg, sugar, salt and pepper.

Main course: SALMON

Ingredients (per person): 200g salmon fillet, 200 g frozen spinach leaves, 1/2 clove of garlic, 1 tablespoon pine nuts, 1 tablespoon parsley, 1 tablespoon chives, 1 tablespoon thyme, 1 tablespoon canola oil, 80 grams of rice, salt with fluorine, pepper, juice of half a lemon

Preparation: Press peeled garlic through a press. Wash chives and parsley, finely chop herbs. bring salted water to a boil, cook rice in it, then drain. Sauté salmon fillet in rapeseed oil, add pine nuts later. Meanwhile, sauté spinach in canola oil, garlic, season with salt and pepper. give spinach on plate, embed the salmon fillet in it. Lemon juice and finely chopped herbs over it give. Add rice.


Ingredients (per person): 250 ml Butter milk, 1 apple, 20 g almonds, 2 teaspoons vanilla sugar

Preparation: Cut apple small, add almonds and buttermilk puree. To taste with vanilla sugar sweet.

Motley: scrambled eggs and oat banana-protein package


Meatless happy: Colorful scrambled eggs and oat banana

Supposedly it is particularly difficult for vegetarians to supply all the essential nutrients their bodies. Our recipe proves otherwise


Ingredients (per person): 2 eggs, 150 grams of mushrooms or Pfifferlinge, 1 green pepper, 1 large tomato, 2 tablespoons rapeseed oil, 1/2 onion, 1 tablespoon parsley, 2 to 3 g iodized salt with fluorine, black pepper, 2 slices of wholemeal bread, 150 g of finished coleslaw

Preparation: Peel the onion, cut into small pieces. Wash the parsley, tomato, mushrooms and sweet peppers and chop. Vegetables with 1 tablespoon canola oil fry, season with salt and pepper. open eggs and stir. Season with salt and pepper and pour with 1 tablespoon canola oil in skillet. Parsley to taste it. Serve with coleslaw and whole wheat bread.


Ingredients (per person): 250 g yoghurt (3.5 percent fat), 60 g rolled oats, 1 banana, 1 tablespoon of honey

Preparation: Peel the banana and cut into slices, mix all ingredients.

meat menu
Healthy and delicious: Cracking salad, spaghetti bolognese and cheese Orange


No Witchcraft: carnality

They are usually too lazy to elaborate things to cook as spaghetti bolognese? Something more you have already reinhängen for the following menu. But it is not magic


Ingredients (per person): 75 g of corn salad, 220 grams of mushrooms, 1 red pepper, 50 g Avocado, 1 tablespoon sunflower seeds, 1 teaspoon of lemon juice, 1 to 2 tablespoons balsamic vinegar, 1 to 2 tablespoons of olive oil, pinch of sugar, about 2 g iodized salt with fluorine, pepper

Preparation: Wash or peel lettuce, mushrooms, peppers and avocado, then cut into strips or slices. Mix lemon juice, vinegar, salt, pepper and sugar. The olive oil release. Mix everything. Salad on a plate, sprinkle with sunflower seeds.

MAIN COURSE: Spaghetti

Ingredients (per person): Spaghetti 100 g, 125 g of minced meat, 125 g of tomato puree, 1/2 tablespoon olive oil, 1/4 onion, garlic clove 1/2, 2 g iodized salt with fluorine, black pepper, 10 g of butter, 1 tablespoon Parmesan

Preparation: Peel the onion, chop, cook with olive oil in a wide pot until translucent. Peel garlic, squeeze, add. Add the meat and sear. Stir in the tomatoes, salt and pepper and simmer for 25 minutes. Pasta butter and cheese in salted water until al dente, stir in. Sauce over it give.

DESSERT Honey Quark

Ingredients (per person): 1 Kaki, 100 g mango, 200 g skimmed quark, 1 to 2 tsp honey

Preparation: Peel the persimmon and mango, cut into small pieces, add curd. The whole mix well and season to taste with honey.

EXTRA: Vitamin digression

A total of 13 vitamins are known, 4 of which do not dissolve in water: A, D, E, K. The body can not excrete through the kidneys Too much of this fat-soluble vitamins. That is why it is important they do not overdose. Lack of the to the B group belonging vitamins biotin, pantothenic acid and niacin is not known here on land. The same applies to the minerals, sodium, iron, phosphorus, manganese, copper, selenium, chromium or molybdenum. And Vitamin A: The need is met by ready-vitamin A from foods of animal origin and provitamins (precursors, such as beta-carotene) from plants. Overall, experts recommend an intake of no more than one milligram. Beta-carotene-rich vegetables (spinach, tomatoes, lettuce, carrots) provide you with safe enough of it. Folic acid is one of the B vitamins, the deficiency is widespread in industrialized countries. The recommended intake was recently raised from 300 to 400 micrograms.

Also fluoride should one take in a higher dose as daily 3.8 instead of 2 milligrams. With a single meal which can not be achieved even by fluorinated salt. If you a cup of green or black tea to drink, it already looks better. the polyunsaturated fatty acids omega 3 (linolenic acid) and Omega are important for people beyond 6 (linoleic acid). Optimal: a ratio of omega-6 to omega-3 fatty acids of about 5: 1.

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