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Meal Prep: Cutting Vegetables For The Week

Meal Prep: Cutting Vegetables For The Week

Do you work a lot and don’t have enough time to spend in the kitchen cooking delicious and healthy foods? I know how frustrating it can be. With constant flow of projects to work on, it can be quite difficult to sit down and have a normal meal, but eating fast food isn’t an ideal option either.

Luckily, I have found a perfect way to eat healthy meals throughout the week without cooking for hours each day. The secret is in meal prepping. Throughout this post I’m going to show you different ways you can prepare your meals and eat healthy foods throughout the week. Let’s start.

Benefits of meal prepping

If you don’t have the habit of planning and prepping your meals, here are some benefits that will inspire you to do so:

  • Saving time and money

  • Eliminating the stress from situations when you don’t know what to cook during the week

  • Helping you avoid unhealthy choices

  • Makes shopping easier

  • Helps you stay on track if you’re following some diet.

Main benefit of meal prepping is that you can sort out your meals for the upcoming week which works perfectly if you have a busy lifestyle and don’t get to cook as much as you’d like to.

1. Chicken meal prep

Chicken meal prep

    There are multiple reasons to eat chicken. For example; it builds muscle, makes bones healthy, relieves stress, reduces Premenstrual Syndrome symptoms, boosts immunity and testosterone levels, promotes heart health etc. To have chicken ready throughout the week you can follow this easy recipe. All you have to do is to divide a baking sheet with aluminum foil, add chicken, and a variety of herbs and spices to prepare three different styles at once. Detailed instructions are here.

    2. Pre-assemble jarred lunch salads

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    Pre-assemble jarred lunch salads

      Salads are incredibly nutritious; they are packed with vitamins, minerals, and other important nutrients that boost your immunity, prevent cardiovascular diseases, and improve energy levels. It’s needless to mention that salads are excellent sources of fiber which is necessary for healthy digestion and weight loss.

      Jarred salads belong to the group of the best ideas for healthy meals and this method of prepping veggies is incredibly simple. You just have to prepare all the ingredients and combine them in the jar. Greatest benefit of this method is the ability to make various salads, dare to experiment with ingredients. See how it’s done here.

      3. Muffin-cup soufflé with green onion

      Muffin-Cup-Souffles-Egg-Muffins

        Although the recipe contains bacon (which you can skip if not a fan) it’s still very healthy due to green onions and ginger. For instance, ginger reduces muscle pain, has anti-inflammatory properties, lowers blood sugar, improves heart health etc. Combine the ingredients with eggs and make healthy muffins that you can store and eat for breakfast throughout the week. The recipe is here.

        4. Bag up smoothie ingredients

        Bag up smoothie ingredients

          Smoothies are abundant in vitamins, minerals, antioxidants, and fiber all of which are necessary for overall health and wellbeing. Prepare different smoothie combinations, bag them up, and just blend when you feel like having your smoothie. It’s that easy, but here are detailed instructions and smoothie ideas.

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          5. Customize healthy oatmeal jars

          Customize healthy oatmeal jars

            Oatmeal has multiple health benefits such as weight management, blood pressure regulation, reduces LDL cholesterol, lowers risk of colon cancer, regulates blood sugar etc. Eating oatmeal for breakfast fits perfectly into the healthy lifestyle we’re trying to go for, plus it’s very fast. You can make this “process” even faster by making customized healthy oatmeal jars where you’ll mix fruits and oats. Greatest benefit of this meal prepping method is an endless amount of combinations you can make. Check out some ideas here.

            6. Roast different veggies with same cooking time

            Veggie-bowls

              Vegetables are an inseparable part of a healthy diet and it was already mentioned above how beneficial they are to us. To make sure you eat enough veggies throughout the week, meal prepping is a good way to go. Combine different veggies like broccoli, Brussels sprouts, asparagus etc. roast them in the baking sheet, divide in Tupperware bowls and combine with chicken and other ingredients to have your lunch (or dinner) ready throughout the week. This is the type of lunch you can take to work. Get the recipe here.

              7. Chop or spiralize raw vegetables in advance

              Chop or spiralize raw vegetables in advance

                Chopping and spiralizing vegetables doesn’t take up too much time. However, when you have a hectic schedule, tight deadlines, or even children to take care of, it can be an additional stress. With this simple method, you can avoid frustrations easily and speed up your dinnertime. All you have to do is 30 seconds per 1 vegetable and your meal is ready. Chop, spiralize, store, and relax. See how it’s done here.

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                Conclusion

                Meal prepping is ideal for people with tight schedules who still want to eat healthy foods. The practice is based on preparing healthy meals to eat throughout the week which is equally good for your health and budget at the same time. With different methods from this article, you’ll get to eat delicious and healthy foods without spending too much time in the kitchen.

                References

                https://www.consumerhealthdigest.com/general-health/drinking-water-before-meal-makes-you-fitter.html

                https://www.glozine.com/lifestyle/health/two-meals-daily-treats-type-2-diabetes.html

                https://www.thebeautyinsiders.com/meals-that-flatten-your-belly.html

                Featured photo credit: Google.com via google.com

                More by this author

                Katleen Brown

                Katleen is a health and beauty advisor.

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                Last Updated on September 16, 2019

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                1. Break Your Work into Little Steps

                Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                • (1) Research
                • (2) Deciding the topic
                • (3) Creating the outline
                • (4) Drafting the content
                • (5) Writing Chapters #1 to #10,
                • (6) Revision
                • (7) etc.

                Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                2. Change Your Environment

                Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                3. Create a Detailed Timeline with Specific Deadlines

                Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                4. Eliminate Your Procrastination Pit-Stops

                If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                5. Hang out with People Who Inspire You to Take Action

                I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                6. Get a Buddy

                Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                7. Tell Others About Your Goals

                This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                8. Seek out Someone Who Has Already Achieved the Outcome

                What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                9. Re-Clarify Your Goals

                If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                10. Stop Over-Complicating Things

                Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                11. Get a Grip and Just Do It

                At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                Reality check:

                I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                More About Procrastination

                Featured photo credit: Malvestida Magazine via unsplash.com

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