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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 May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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