Meal prep and canteen: eating at work

Lunch is the day's big expense: canteen ~€5–8, snack bar ~€8–12. Meal prep (cooking on Sunday for 3–4 days) saves ~€100–150 a month. The plate rule: ½ vegetables, ¼ protein, ¼ complex carbs. A cool bag keeps lunch safe. The 30-minute break is mandatory (ArbZG) — use it to eat, not to scroll.

• ●Employer meal subsidy up to €7.50/day — ask HR
• ●Freeze portions — bread, soups, rice survive a month
• ●Never eat with the phone at the table — 15% more calories