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Yummy Nutrition: 5 Quick Meal Ideas to Help You Feel Energized

Yummy Nutrition: 5 Quick Meal Ideas to Help You Feel Energized

Exhaustion is a modern age problem which somehow isn’t on anyone’s priority list. Not getting enough sleep and feeling tired all the time seems to be alright with everyone, although it’s completely unnatural. This lifestyle full of personal sacrifice is a one way street towards a short and unhealthy lifespan – consequences may not be so severe right now, but they are inevitable.

You can make a significant difference just by changing your nutrition. Your body needs enough fuel in order to withhold all challenges you place in front of it and it’s your responsibility to supply it. However, that doesn’t mean that you can’t enjoy it – food is one of the greatest Earth’s pleasures, it comes in all forms and tastes and you should have some fun with it. The following five delicious treats will keep you up and running and you won’t spend more than half an hour preparing them.

1. Spinach Cakes

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    Ingredients:

    • 350gr of fresh spinach
    • ½ cup of ricotta cheese
    • ½ cup of shredded parmesan
    • 2 eggs
    • 1 clove of minced garlic
    • salt
    • pepper

    Preparation:

    Start by preheating your oven to 200 °C.

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    This delicious meal begins with blended spinach – you should process all 350g of it until it’s finely chopped. You should know that spinach is a super food that consists out of a ton of nutrients and it’s low in calories – you now understand why Popeye prefers it. Then, beat two eggs until you get a homogenous mass, after which you can mix all the ingredients together. You should use your muffin pan for this treat; it’s easier to eat and it looks as delicious as it tastes, so oil up about eight cups.

    It takes about twenty minutes for spinach cakes to be done and ready and my suggestion is to let them sit for about five more to cool off.

    2. Chocolate Chip Pancakes

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      Ingredients:

      • 2 cups of whole wheat flour
      • 2 eggs
      • 1 teaspoon of baking soda
      • 2 teaspoons of baking powder
      • 2 tablespoons of oil
      • 1 cup of Greek yogurt
      • 1 cup of milk
      • ½ cup of chocolate chips

      Preparation:

      Start by heating a large skillet to medium heat and cover it with a non-stick spray.

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      You’ll need one large bowl for this recipe so that you don’t have issues with spills. First, mix together flour, baking soda and baking powder. Take another bowl and blend eggs, oil, Greek yogurt (which contains powerful probiotics) and milk. Then, mix together the dry and wet mixture until you get a homogenous mass, in which you can add chocolate chips. Steer everything gently so that the chips stay in one piece.

      It’s cooking time – you can divide your pancake mixture with a ladle or a measuring cup. Gently pour each new pancake so it gets an even round shape. You can flip each one once you notice the bubbles on top, and leave it for a couple of minutes on the other side.

      You can serve it with honey, maple syrup, any kind of berries, or your favorite topping.

      3. Kale Toast

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      image03

        Ingredients:

        • 4 slices of toast bread
        • 300gr of chopped kale
        • 4 eggs
        • 2 cloves of minced and crushed garlic
        • 200gr of crumbled feta
        • salt
        • pepper

        Preparation:

        Toast slices of bread for starters on your preferred heat and leave them aside. Then heat two tablespoons of oil in a larger skillet and add kale, which is very rich in fiber and very low on calories. Steer it gently and cook until it softens, then add garlic, salt and pepper. Cook it for a minute or two longer, remove the skillet off the heat, stir in the feta cheese and cover it so that it doesn’t cool.

        Now, take another skillet and heat another two tablespoons of oil on medium heat. Crack the eggs gently, add some more pepper and salt. Cook for no more than a couple of minutes. Then, remove this skillet from the heat and let the eggs for about three minutes sit, so that the whites form properly and the yolks stay soft.

        Place some kale over each toast and top that with an egg. Eat it while hot.

        4. Celery Juice

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          Ingredients:

          • 2 ribs of celery
          • 1 apple
          • fresh ginger
          • ½ bunch of parsley
          • 2 tablespoons of lemon juice

          Preparation:

          Start with cleaning your apple by cutting its core and then cut it into small chunks. As far as ginger is concerned, you’ll need no more than a five centimeters long piece which you should also be cut at least in half. Move on to the celery – which is one of the best veggies you can use for juices and a great source of vitamin K – and cut the ribs. Now, put everything in a juicer and mix it until you get a nice yummy drink. Steer in lemon afterwards and enjoy your nutritious refreshment.

          5. Broccoli Frittata

          image05

            Ingredients:

            • 300gr of broccoli florets
            • 8 eggs
            • ½ of shredded parmesan
            • 2 tablespoons of oil
            • 1 minced and crushed garlic clove
            • crushed red pepper
            • salt
            • pepper

            Preparation:

            Preheat your oven to 170 °C.

            Get a medium sized skillet that can be used in your oven as well, add one tablespoon of olive oil and garlic. Cook that for no more than a minute. Now add broccoli – which is a great source of fiber among others – add some red pepper in powder form and keep heating it for another minute, after which you should add about two or three tablespoons of water and cover your skillet.

            While your mixture is getting crispy and yummy, you should take a medium sized bowl and whisk eggs with salt, black pepper and the remaining tablespoon of oil. Now, mix everything together nicely and cook it for two or three minutes. Take your skillet off the heat, sprinkle it with shredded parmesan and bake it for twelve to fifteen minutes. Delicious, huh?

            Cooking is all about building a sense for combinations – once you figure out which spices bring out the best in which food, you’ll be able to improvise and prepare tasty meals full of nutrients. I’m sure you’ll enjoy each of these meals, so give them a try. Bon appetite!

            More by this author

            Aleksandar Ilic

            Blogger, Social Media Butterfly, Guitarist

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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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