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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 15, 2020

                4 Ways to Deal With Big Life Changes in a Positive Way

                4 Ways to Deal With Big Life Changes in a Positive Way

                Life changes are constant. Whether it’s in the workplace or our relationships, nothing in life ever remains the same for long.

                Regardless of the gravity of change, it can always be a little scary. So scary, in fact, that some people are downright crippled by the idea of it, causing them to remain stagnant through anxiety.

                Have you ever noticed how much of life’s transitional periods are riddled with anxious vibes? The quarter life crisis, the mid-life crisis, cold feet before getting married, retirement anxiety, and teenage angst are just a few examples of transitional periods when people tend to panic.

                We can’t control every aspect of our lives, and we can’t stop change from happening. However, how we respond to change will greatly affect our overall life experience.

                Here are 4 ways you can approach life changes in a positive way.

                1. Don’t Fight It

                I once heard one of my favorite yoga instructors say “Suffering is what occurs when we resist what is already happening.” The lesson has stuck with me ever since.

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                Life changes are usually out of our control. Rather than trying to manipulate the situation and wishing things were different, try flowing with it instead.

                Of course, some initial resistance is natural if we’re going into survival mode. Just make sure you are conscious of when this resistance is no longer serving you.

                If you’re feeling anxious about impending life changes, it’s time to practice some techniques to address the anxiety directly. These can include meditation, exercise, talking with friends about how you’re feeling, or journaling.

                If you’re worried about a big life change, such as starting a new job[1] or moving in with your partner, do your best to control your expectations. It may help you to talk with people you know about their experiences going through similar changes. This will help you form a realistic picture in your mind of what things will look like post-change.

                2. Find Healthy Ways to Deal With Feelings

                Whenever we’re in transitional periods, it can be easy to lose track of ourselves. Sometimes we feel like we’re being tossed about by life and like we’ve lost our footing, causing some very uncomfortable feelings to arise.

                One way we can channel these feelings is by finding healthy ways to release them. For instance, whenever I find myself in a difficult transitional phase, I end up in a mixed martial arts studio.

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                The physical activity helps me channel my emotions and release endorphins. It also helps me get in shape, which generally increases my mood and energy levels.

                Exercise is important in cultivating positive emotions, but if you’re struggling with anxiety in particular, it’s important to cultivate a regular exercise routine as opposed to a one-off workout. One study found that “Aerobic exercise can promote increase in anxiety acutely and regular aerobic exercise promotes reduction in anxiety levels”[2].

                If exercise isn’t your thing, there are other, less intense ways of cultivating positive emotions and reducing anxiety around life changes. You can try stretching, meditating, reading in nature, spending time with family and friends, or cooking a healthy meal.

                Find what makes you feel good and helps you ground yourself in the present moment.

                3. Reframe Your Perspective

                Reframing perspectives is a very powerful tool used in life coaching. It helps clients take a situation they are struggling with, such as a major life change, and find some sort of empowerment in it.

                Some examples of disempowered thinking during life changes include casting blame, focusing on negative details, or victimizing[3]. These perspectives can make awkward transitional phases much worse than they have to be.

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                Meanwhile, if we utilize a more positive perspective, such as finding a lesson in the situation, realizing that there may be an opportunity for something, or that everything passes, we can come from a greater place of ease.

                4. Find Time for Self-Reflection

                Having time to reflect is important at any stage in your life, but it’s especially important during transitional periods. It’s quite simple really: we need our time to step back and get centered when things get a little crazy.

                As a result, big life changes are perfect for doing some self-reflection. They are opportunities to check in with ourselves and practice getting grounded for a few minutes.

                Take a look at this reflective cycle adapted from Glibb’s Self-reflection guide (1988):[4]

                Use self-reflection when facing life changes.

                  Self-reflective exercises include meditating, yoga or journaling,[5] all of which require some quiet time to get yourself together.

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                  One study found that journal improves “self-efficacy, locus of control, and learning”[6]. A healthy sense of self-control can make the process of change easier to bear, so that in itself is a great reason to try self-reflection through journaling.

                  To learn how to start journaling, you can check out this article.

                  Final Thoughts

                  Big life changes may rock us for a little while, but they don’t have to be as bad as we initially perceive them. If handled in a positive manner, transitional periods can pave the way for some serious self-growth, reflection, and awareness.

                  Cultivate a sense of positivity and find ways to diminish the anxiety around life changes. Once you make it to the other side, you’ll be grateful that you made it through in the best way possible.

                  More Tips on Facing Life Changes

                  Featured photo credit: Alora Griffiths via unsplash.com

                  Reference

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