So simply make your diet more minimalist (and healthier)

In the age of “self-optimization”, many of us only pursue one major goal: to get the best out of ourselves and our bodies. What exactly should be improved? Simply everything: After all, we all want to sleep better, perform at our best in sports and eat a healthy diet. The best way is to follow a certain, preferably healthy diet, such as Paleo, Vegan or Low Carb. When losing weight, we count calories or points, track every bite with an app and like to have a cheat day during a diet.

In addition, we have to choose from thousands of products in the supermarket every day and choose between countless types of yoghurt, cheese or bread.

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Sounds pretty exhausting, doesn’t it? It is. What we really need is more simplicity and clarity – especially in our diet. Minimalism is all about that.

Away from abundance: how minimalists feed themselves

Minimalists live by the motto: less is more. No, this does not mean that they eat less. Rather, they try to free themselves from excess – not only in terms of nutrition. They restrict their consumption strongly and avoid all the many offers and attractions, such as in the supermarket. Eating minimalistically therefore also means that when eating and cooking you focus more on the essentials again, such as sustainability and seasonality.

As a result, you eat much more consciously and automatically healthier.

This fruit and vegetable has JETZT Season

We’ll tell you what you can learn from minimalists and how you too can make your eating habits more minimalist.

3 reasons to eat minimalist(s)

Minimaler Aufwand, maximaler Genuss: die minimalistische Küche The minimalist kitchen is not only colourful, but above all healthy © Kiian Oksana /

1. minimalists eat a healthier diet

As a minimalist, you take more responsibility for your diet instead of letting the food industry tell you what you need and what you don’t. You know that best of all yourself. You only have to ask yourself: Do I like it? And: Does it do me good? Exactly DAS many of the large food companies are certainly not asking themselves, otherwise they would not pump their products with artificial flavours, colourings, sugar, salt and fat.

Those who give in to minimalist cooking always know exactly what’s in their food: exclusively healthy and unprocessed food.

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2. minimalistic cooking saves money

Finished products are cheaper than fresh goods? Bullshit! Do the self-test and shift your purchase to the weekly market. Here you basically get everything you need for the minimalist kitchen. The good thing is that minimalist recipes are simple and require only a few ingredients. If you (pre-)cook at home, you also save the costs for visits to restaurants or the canteen during your lunch break.

3. minimalistic nutrition saves time

Preparing a porridge in the morning is quick and easy © virtu-studio /

Cooking is elaborate and takes a lot of time? Nope, not if you cook minimalistically. The recipes of minimalist cooking are neither complicated nor time-consuming. Eating healthy food can be so easy if you know how to do it. For example: a cereal with fruit in the morning, a green smoothie in between, a couscous salad at noon and in the evening you prepare a quick vegetable pan, soup or curry. If you (pre)cook the double portion for the next day, you will save even more time.

And you can certainly make good use of that elsewhere.

How to make your diet more minimalistic

We can learn a lot from minimalists with regard to our nutrition. This will not only make your shopping, but also your whole life “easier”:

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1. clean out the storage and refrigerator

Take an inventory of the pantry and refrigerator and sort out everything that is superfluous. Finished products are the first to go, such as barbecue sauces, sachets or canned ravioli. Give the products away to neighbours or colleagues instead of throwing them away. Here we go: Do you really need three different types of pasta at the same time in the pantry? Not really, right? But of course, it’s not enough to clear out the pasta just once, you have to learn to shop in a minimalist way too.

2. buy and eat only “real” food

In the supermarket we have the choice of thousands of products. The only question is: Who needs them all? At least not minimalists. Only natural, unprocessed foods such as fresh fruit and vegetables end up in their shopping trolleys. Great importance is attached to seasonality and regionality. Frozen goods are also okay, as long as they are a food without additives, such as broccoli or leaf spinach. Instead of cola, iced tea or juice, minimalists simply drink water or tea.

That’s all the body needs. Lentils, quinoa, couscous and wholemeal pasta, as well as nuts and seeds, are a good choice.

Clever einkaufen – so geht's Shopping at the weekly market is a matter of course for minimalists © Humpback_Whale /

And what about meat, milk and eggs? Of course these are also allowed, but they should preferably come from sustainable organic farming. Minimalists want clarity and therefore want to know exactly where the food comes from. Many minimalists eat a vegan diet, but it is not a “must”. Everyone is free to eat the way he or she sees fit. But whoever eats sustainably and regionally will sooner or later have to deal with the question whether the consumption of animal food is justifiable for him or her.

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3. buy only as much food as you really need

Since, in general, much more is produced than can be consumed, we are literally being raised to be wasters. We often buy much more food than we originally wanted – and which we basically do not need. And in the end, far too much food ends up in the trash. Example: You need a pepper for a recipe. But the price for a 3-pack of peppers is much lower, so go for it. If you plan cleverly, you will also consume the extra pods, of course.

Everyone else will throw them in the garbage at the end of the week. No wonder every German alone throws away about 81 kilos of food a year. Frightening, isn’t it?

4. cook simple recipes (in stock)

Salate können echte Sattmacher sein, wenn man die richtigen Zutaten verwendet Minimalist recipes are simple and delicious © Yulia Grigoryeva /

Cooking minimalistically does not mean, of course, eating less. But you eat less unhealthy food. That’s because minimalists use fresh, unprocessed food in the kitchen and conjure up simple but delicious recipes. Nobody has to (and doesn’t want to) stand in the kitchen for hours, especially after a long working day. Minimalist recipes therefore score points with their simple preparation and few ingredients. Plain and simple.

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For example, just let the oven do most of the work and sit back and relax: cut vegetables of your choice (e.g. potatoes, sweet potatoes, pumpkin, asparagus, carrots, zucchini) into bite-sized pieces, drizzle with a little oil, season to taste and place in the oven for about 30 minutes. Ready is a healthy, wholesome meal. With a fresh quark dip or hummus the oven vegetables taste twice as good.

Our tip: If you want to save even more time when cooking, choose recipes that you can precook and eat for several days in a row, such as soups, stews or curries.

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Conclusion: Keep it simple – also in nutrition!

Got a taste for it? You don’t have to adapt the minimalist lifestyle 1:1, but you can certainly implement a few suggestions regarding your diet directly in your everyday life. This will make your shopping much less stressful and your diet healthier.