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Gym People Alert! Here Are 10 Amazing Meal Prep Ideas For all of you to Enjoy!

Gym People Alert! Here Are 10 Amazing Meal Prep Ideas For all of you to Enjoy!

No matter if you are a regular gym goer or just an occasional pre-summer visitor like myself, you are probably aware of the fact that only 20% of your results have to do with your workout efforts, while the remaining 80% of your fitness is dependent upon your nutrition. Eating healthy is not only crucial to our physical appearance, but it makes up the majority of our overall health as well, a fact we are all very familiar with, yet, for most of us the frustration comes as a result of not always being able to follow a steady healthy eating regimen. Fortunately, there is solution to all of our troubles, and it is called meal prep. Meal prep has been around for some time allowing athletes, fitness enthusiasts, families and children to stick to their healthy meals of choice, and not to get into a downward spiral of eating out and adding unnecessary calories.

Basic principles of meal prep

Tupperware

Make sure to set out the Tupperware according to the number of days you are going to meal prep for. Be careful with meat, as it usually goes bad after 2-3 days.

Carbs

As carbs take the longest to cook, meal prep best practices show that it is best if you start cooking them first. This way, you will be able to prepare the rest of the food while it is cooked. Best choices for nutrient rich carbs include sweet potatoes, brown rice, quinoa, and yams.

Vegetables

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Vegetables provide most nutrients to your every meal. It is best if you steam them avoiding seasoning that are rich in sodium. You can experiment with different kinds of vegetables to find you most enjoyable combination. By now, the carbs should be cooked, so make sure to leave them to cool as you continue with protein.

Protein

You can prepare your proteins in a number of ways, you can bake, barbecue, pan fry, or broil lean meats such as chicken, ground turkey, fish and lean beef in order to provide your meals with healthy protein.

Assemble

Finally, after everything is cooked and cooled it is time to put all of your ingredients together. You can measure the amount of each type of ingredient according to your nutritional needs.

10 Great meal prep recipe ideas

Time Saving Chicken Meal Prep

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    In order to add variety to your lean meat choices, try this brilliant idea of making three different flavored chicken dishes at the same time.

    Hard boiled eggs in the oven

      Time-saving idea for those of you who enjoy hard boiled eggs but lack time to prepare bigger servings. By preparing eggs in the oven, you can get a good dozen cooked in about 30 minutes while you prepare the rest of the food.

      Freeze blended smoothies in muffin tins

        Another great time-saving idea for smoothie lovers – prepare your favorite smoothies and freeze them in muffin tins. This way you can get a quick tasty breakfast in minutes, just by adding it to the blender.

        Spiral veggies

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          Use spiralizer or simply chop your vegetables ahead of time, place them in Tupperware and keep in fridge for quick dinner.

          Roasted veggies and Chicken Box

            As meal prep is all about saving time and eating healthy, you can additionally cut meal prep time if you roast veggies that take the same time to prepare together. For example, put asparagus, mushrooms and cherry tomatoes in the same pan as they take about the same time to roast, whereas carrots, cauliflower, onions, potatoes and parsnips take longer, so you can roast them together.

            Instant oatmeal jars

               Excellent breakfast idea that will help you prepare delicious and nutritious, energizing breakfast that will keep you full until lunch. Prepare jars of oatmeal, fresh fruit and add different flavors of choice and enjoy your healthy breakfast to go.

              Muffin-cup soufflés

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                Amazing breakfast frittatas you can enjoy entire week. Prepared in advance, they can be good for an entire workweek.

                Chocolate chip cookie dough protein balls

                  Rich protein snack that is easy to prepare and can last up to six days if kept in a fridge.

                  Grilled pesto salmon kebabs

                     Mix it up with protein rich kebabs that can provide protein addition for entire work week. You can either grill or bake them in your oven. If you are using wooden sticks, make sure to soak them in water before so they don’t catch fire.

                    Chopped Asian mason jar salad

                      Jarred lunch salads are a great way to enjoy your home made salads wherever you are. Make sure to place the dressing first, then add sturdier veggies like cucumbers or peppers. Put leafy greens or grains on top. Always put a paper towel on top to soak up the moisture if you plan to store it for a couple of days.

                      Featured photo credit: Pixabay via pixabay.com

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                      Ana Erkic

                      Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                      Last Updated on January 21, 2020

                      The Best Way to Create a Vision for the Life You Want

                      The Best Way to Create a Vision for the Life You Want

                      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                      your vision of where or who you want to be is the greatest asset you have

                        Why You Need a Vision

                        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                        How to Create Your Life Vision

                        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                        What Do You Want?

                        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                        Some tips to guide you:

                        • Remember to ask why you want certain things
                        • Think about what you want, not on what you don’t want.
                        • Give yourself permission to dream.
                        • Be creative. Consider ideas that you never thought possible.
                        • Focus on your wishes, not what others expect of you.

                        Some questions to start your exploration:

                        • What really matters to you in life? Not what should matter, what does matter.
                        • What would you like to have more of in your life?
                        • Set aside money for a moment; what do you want in your career?
                        • What are your secret passions and dreams?
                        • What would bring more joy and happiness into your life?
                        • What do you want your relationships to be like?
                        • What qualities would you like to develop?
                        • What are your values? What issues do you care about?
                        • What are your talents? What’s special about you?
                        • What would you most like to accomplish?
                        • What would legacy would you like to leave behind?

                        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                        What Would Your Best Life Look Like?

                        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                        A few prompts to get you started:

                        • What will you have accomplished already?
                        • How will you feel about yourself?
                        • What kind of people are in your life? How do you feel about them?
                        • What does your ideal day look like?
                        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                        • What would you be doing?
                        • Are you with another person, a group of people, or are you by yourself?
                        • How are you dressed?
                        • What’s your state of mind? Happy or sad? Contented or frustrated?
                        • What does your physical body look like? How do you feel about that?
                        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                        Plan Backwards

                        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                        • What’s the last thing that would’ve had to happen to achieve your best life?
                        • What’s the most important choice you would’ve had to make?
                        • What would you have needed to learn along the way?
                        • What important actions would you have had to take?
                        • What beliefs would you have needed to change?
                        • What habits or behaviors would you have had to cultivate?
                        • What type of support would you have had to enlist?
                        • How long will it have taken you to realize your best life?
                        • What steps or milestones would you have needed to reach along the way?

                        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                        Featured photo credit: Matt Noble via unsplash.com

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