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

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!

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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.

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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!

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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