Advertising

3 Steps To Easy Meal Planning For Busy People (With A Quick Recipe!)

Advertising
3 Steps To Easy Meal Planning For Busy People (With A Quick Recipe!)

When you’re ready for a meal, there’s a lot of “other stuff” in the way – like hunger, temptation, and being tired, which leads you to eat fast and unhealthy.

If you set up your week before you’re in the moment, it doesn’t matter if you’re tired or hungry – you will still make a good decision because the easiest option is already prepared and ready.

Meal planning can sound like it takes a lot of time and maintenance. Some meal planning strategies have so many steps that you could spend hours just planning your meal planning! And most likely, you’ll just never do it.

Here’s an easy 3-step guide to meal planning that you’ll actually be able to do!

Advertising

1. Make two sides during the weekend

Make easy sides like bean, lentil, healthy carb or vegetable dishes. They can be refrigerated for most of the week. You can pull them out every evening for dinner and pack for lunch the next day.

Choosing sides with flavors and spices (does not have to be spicy) will make you want to eat it. Spices and flavors really work themselves into the dish more over time, so they taste even better each day! A spice blend that works for almost anything is 1 teaspoon each of cumin, turmeric, sea salt and black pepper.

I share a recipe below for an easy side that is quick to make and you can easily take on the go below, my “No-Cook 3-bean Salad.”

2. Store food in glass containers

Glass helps food keep its freshness for longer (I tested this myself) and they’re safer for your food. Each side can be stored for at least 4 days in a glass container.

Advertising

Buy different sizes to store at home and take to work. You can also buy plastic containers to transport to work because they’re lighter. However, plastic containers do not keep food as long and are not safe for longer-term storage due to the material of the plastic. It’s better to use plastic just to take to work and discard after a few uses.

Here are my favorite glass containers: Kinetic Go Green Glasslock Series (I have the 64, 37 and 17 oz. sizes for my family of four).

3. During the week make an easy protein

Preferably use white meat or eggs, such as grilled chicken, fish, or an omelet. You can also have a whey protein shake or tofu, which are both great sources of vegetarian protein.

Pair this protein with the sides you already prepared, and it will be delicious and easy! Make extra so you can take it to work the next day. To further save time during the week, you could also marinate and/or prepare your protein portion on the weekends.

Imagine if you came home from work to Cumin Coriander Fish and No-Cook 3- Bean Salad already prepared! How much easier would it be for you to lose weight or just eat better? Do you see how you would be setting yourself up for more energy + weight-loss?

Your mouth will be watering at lunch time and you won’t even be tempted to go get a sloppy burrito from that taco truck around the corner.

If there’s one thing you can do to get the most bang to buck ratio – it’s to think ahead for the week. Check out my easy side dish below which you can make ahead of time – it’s packed with protein, healthy carbs and it’s super fast to make! Plus, it’s easy to transport to work and when you’re on the go.

No-Cook 3-Bean Salad

Prep Time 15 Minutes

Makes 4 – 6 Servings

Ingredients:

  • 1 can garbanzo beans, rinsed
  • 1 can kidney beans, rinsed
  • 1 can cannellini beans, rinsed
  • 1 whole tomato, coarsely chopped
  • 2 stalks celery, chopped
  • ½ red onion, chopped
  • ½ teaspoon red chili powder (optional, only if you prefer heat)
  • 2 tablespoons chopped cilantro
  • 2 cups baby spinach leaves

Dressing

  • 2 cloves minced garlic
  • ½ cup balsamic vinegar
  • 2 teaspoons extra-virgin olive oil
  • ¼ teaspoon salt, or to taste
  • ¼ teaspoon fresh cracked black pepper, or to taste

Directions

  1. In a medium bowl, mix together all ingredients except spinach and dressing ingredients.
  2. Add dressing ingredients to a separate small bowl and whisk together.
  3. Pour over beans and mix. Add baby spinach and enjoy!

Check out my website for my free “Weight-loss Recipes Handbook for Ambitious Women” which includes the Cumin Coriander Fish recipe that goes so well with this 3-Bean Salad!

More by this author

10 Surprising Benefits of Tequila You Never Knew Ideal Summer Food: 7 Cooling and Hydrating Cucumber Recipes These Surprising Carbs Will Accelerate Your Weight-Loss 20 Health Benefits Of Okra That Are Constantly Overlooked Why Artificial Sweeteners are Preventing you from Losing 10 Pounds

Trending in Food and Drink

1 11 Surprising Benefits Of Coffee That Make It More Irresistible 2 What Can Coffee Do to Your Health (And How to Make the Most Out Of It) 3 Why Doesn’t Coffee Work For Me? Science Says You Should Try Coffee Nap Too 4 6 Reasons Why French Press Makes the Best Coffee 5 20 Delightful Tea And Coffee Recipes You Should Try At Least Once

Read Next

Advertising
Advertising

Last Updated on August 12, 2021

Learn How To Make Coffee 38 Different Ways With This Stunning Guide

Advertising
Learn How To Make Coffee 38 Different Ways With This Stunning Guide

 

If you make your own coffee in the morning, chances are you’re only making the same boring kind everyday. Now it’s time to put an end to the cynical habit and turn you into an instant coffee connoisseur.

For those who don’t know, there are officially 38 different ways to make coffee. All, except decaffeinated versions will give you the same buzz that can either make you extremely productive or give you anxiety.

The only difference here is taste. And when it comes to coffee, taste matters. A lot.

Most of the methods and ingredients from the chart above dates back hundreds of years and have been traditionally passed down from generation to generation. Hence, it’s actually possible to tell where a person came from based on the type of coffee he or she drinks!

asfdasdfasfdasdfasd

    38 ways to make a perfect Coffee | Visual.ly

    Read Next