A routine that fits.

Our kind of cooking

Sri Lankan-inspired flavour, a gentle level of spice, and everyday ingredients you can find in Germany. The recipes serve two, with active preparation and cooking planned within 30 minutes. Prepared ingredients such as tinned chickpeas, chopped vegetables and thawed fish help make that possible.

The menu is a repeatable starting point. Meals and portion sizes can change with your appetite, activity and individual needs. Nutrition and calorie totals have not been calculated for these recipes.

Your plate, your needs

Build meals around vegetables, a source of protein, and a suitable portion of bread, wraps, potatoes or another starch. Sharing a meal does not require identical portions. A dietitian or your Hausarzt can help tailor an eating plan if you have a medical condition or need personal nutrition advice.

A note on leftovers

Cool cooked meals promptly in shallow containers and refrigerate. Use refrigerated leftovers within two days or freeze them. Reheat thoroughly throughout, ideally to at least 70°C for two minutes. Cook poultry thoroughly to the same temperature. Follow the packet instructions for frozen produce.

What gets saved

Shopping ticks and walking entries are saved in the browser you are using. They are not sent to a server or synced to your other devices. Other people using that browser profile can see them, and clearing browser data removes them.

Shopping ticks are kept separately for each menu and household size. Walking logs start a new week each Monday in the Europe/Berlin time zone. The site contains no sign-in; restricting access to a hosted copy requires protection at the hosting service.

The guidance behind the routine

• DGE · Everyday eating recommendations
• NHS · Balanced eating and portions
• WHO · Physical activity recommendations
• BfR · Cooling and reheating food safely

Recipe adaptations are written for this site. The linked organisations provide the general eating, activity and food-safety guidance.