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Meal Prep For The Week

Meal Prep For The Week

It’s tough to eat well and work full-time. When you finally make it home, you just don’t feel like cooking anything healthy.

Here are some recipes that will help you prep for the week ahead, so you can eat delicious meals and bask in the glory of leftovers.

1. Spicy Tuna and Avocado Melts

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    Altogether, you’ll be able to throw this recipe together in about 15 minutes. Just preheat the oven as soon as you walk in the door and you’ll be all set to go. You’ll squeeze all five main food groups into these melts, and if you don’t want both servings tonight, save one for tomorrow!

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    2. Quick Tomato Basil Soup

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      What you need is a recipe that’s easy to follow, and soup is one of the easiest things to make (and making it yourself tastes much better than the stuff in the can, really). Soup made with fresh ingredients – and served with garlic bread on the side – meets all your veggie needs and is ready in just 20 minutes or less.

      2. Sautéed Chickpeas, Broccoli and Parmesan

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        Vegetarians and meat lovers alike will adore this recipe, especially if you’re usually not a huge fan of vegetables. You’ll get plenty of protein, veggies and carbs eating this dish, and there’s a lot of cheese involved (yasss). You’ll have leftovers for a few nights, which will save you a ton of time later in the week.

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        4. Rice and Bean Bowl

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          This is a single-serving dish that gives you a healthy serving of grains, protein and even a little fruit, if you opt for the guac. It takes about six to seven minutes to prepare, and because it’s rice and bean-based, it will fill you up and keep you from snacking the rest of the night, too.

          5. Microwave Lasagna

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            This lasagna will take around 45 minutes to prep and cook, but it’s super easy to throw together, and you can do something else for 30 minutes while you’re waiting for it to cook. It’s meaty, it’s cheesy … it’s like a pizza without bread. The best part about it is that you will have leftovers, so if you make it Sunday night, you could still be eating it for dinner on Tuesday.

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            6. Slow Cooker Chili

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              This is definitely a recipe you’ll want to throw together on Sunday and enjoy throughout the week. You can also try cooking it on low during the day while you’re at work. This is a bean-and-veggie masterpiece, easy to heat up in the microwave later when you walk in the door at the end of a long day.

              7. Onion-Stuffed Baked Potato

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                Add something special to your boring baked potato. This recipe is quick and easy to prepare, and there should be enough to save for tomorrow’s dinner, too. These ingredients combined will fill you up with healthy ingredients you already love – you just never knew how well they went together.

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                Happy eating!

                Featured photo credit: Ward van Wanrooij via flickr.com

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                Last Updated on March 13, 2019

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on the small tasks.

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                2. Take a break from your work desk.

                Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                3. Upgrade yourself

                Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                4. Talk to a friend.

                Talk to someone and get your mind off work for a while.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget about trying to be perfect.

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                6. Paint a vision to work towards.

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                7. Read a book (or blog).

                The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                Check out the best selling books; those are generally packed with great wisdom.

                8. Have a quick nap.

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                9. Remember why you are doing this.

                Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                10. Find some competition.

                Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                11. Go exercise.

                Since you are not making headway at work, might as well spend the time shaping yourself up.

                Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                12. Take a good break.

                Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                More Resources About Getting out of a Rut

                Featured photo credit: Joshua Earle via unsplash.com

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