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

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                      Last Updated on October 14, 2019

                      10 Simple Ways To Increase Metabolism Without Working Out

                      10 Simple Ways To Increase Metabolism Without Working Out

                      When it comes to increasing your metabolism, getting a good workout a couple of times a week is only one of many players. If you’re not a fan of lifting heavy stuff, then you’re only expending extra energy for that, say, one hour of that specific day. But what about the remaining 23 hours? How can you make sure you’re burning blubber all throughout the day? Here are 10 simple ways to increase your metabolism without working out.

                      1. Stand More

                      Many health practitioners claim that sitting is the new smoking. We sit in the office, we sit in the car, we sit when we get home. It’s not only terrible for your health and posture, but you require a lot less energy when seated. So, a good way to ignite the furnace a bit is to stand as much as possible through out the day. You work in an office? Put two boxes under your keyboard or laptop. There are many free solutions to making a standing desk—so you have no excuses. When you’ve gotten used to standing while working you will quickly find that it’s easier to stay engaged as well—you’re less inclined to drift away mentally. In fact, this post was written standing.

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                      2. Gamify Your Life

                      Toys such as the Fitbit or Nike Fuelband, or apps like Argus, can help you increase your metabolism by giving you an incentive to walk more. Argus, and other apps like it, use the accelerometer in your smartphone to measure your steps and let you know when you’ve hit your daily goal. Fitbit and the Nike Fuelband do the same, but have a host of other functions to make being healthy a tad more fun.

                      3. Eat Your Veggies

                      Fibrous vegetables like cauliflower and broccoli increase your metabolism by putting your digestive system on overdrive. It just simply requires more energy to break down the tough fiber of these nutritional powerhouses. You’ll also start feeling like a rock star from the overload of vitamins and minerals from eating more vegetables.

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                      4. Eat Protein

                      This is one of those rules that’s not to be misunderstood. While it does boost your metabolism to eat more protein, it should be instead of other foods, not on top of other foods. If you’re stuffing your face with a chicken breast when you’re not hungry just to boost your metabolism, you’re doing it wrong. Of the three macro-nutrients—fats, carbs and protein—protein is the one that requires the most energy to break down. So, if you switch out some of those cheese sandwiches with a few hardboiled eggs you’re on the right path.

                      5. Drink Loads Of Cold Water

                      Drinking a few glasses of ice-cold water in the morning can boost your metabolism quite effectively. Your body expends energy on constantly staying in homeostasis when it comes to temperature, so if you chug a bunch of icy water you’re making your body expend more energy on keeping itself at the same temperature. Using temperature to expend more energy is called thermogenesis and it’s one of the most efficient ways of cranking up your calorie burning—more on this further down.

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                      6. Spice Up Your Meals

                      Spices like cayenne, chilli, ginger and turmeric ignite your metabolism and make your meals a bit more exciting. If you make it a habit to add a little bit of spice to each of your meals it can be a habit that turns you into a fat-burning furnace.

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                        7. Drink Caffeine

                        No, drinking loads of coffee is not bad for you. The sugar and heavy cream you could be inclined to chase it down with might be though. Caffeine helps mobilize—that is, get rid of—adipose tissue, or fat. It also helps athletic performance, and some individuals report it to have appetite-curbing effects. If you’re very sensitive to stimulants, try not to have caffeine too close to bedtime though, as it can mess with your sleep.

                        8. Plan Your Meals Around Exercise

                        I know the title of this post says “…Without Working Out” but this trick technically is more a nutritional trick than an exercise-related one. When you’ve exerted yourself and, hopefully, broken down some muscle fibers, your protein synthesis, or the rate at which you build muscle, increases. So, having heavy meals after a workout will make sure those calories get stored in the right places. This is one of the reasons it’s a good idea to get a heavy session in before the Thanksgiving or Christmas dinner.

                        9. Do Intermittent Fasting

                        It’s long been said you should always eat a heavy breakfast as it kick starts your metabolic rate. There hasn’t been any study proving this though. There have only been behavioral studies correlating obesity with breakfast skippers, but it’s always been a case of confusing correlation with causation. It’s not the fact that you skip breakfast that makes you fat; it’s the poor food choices you make throughout the rest of your day. Studies have shown that fat burning increases the longer you get into a fast, obviously depending on the body fat level of the individual. In fact, in one study lowered metabolic rate did not occur until 60 hours into a fast. Intermittent fasting is very much one of the bigger wins when it comes to increasing your metabolism.

                        10. Use Cold Exposure

                        For some reason it’s been common knowledge for a while that sweating increases metabolic rate. Scientist have known for a while though that the opposite is actually true; exposing yourself to cold temperatures increase your calorie burn significantly. Just slight shifts in your home temperature can mean pounds lost or gained when you gather the numbers yearly. How else do you think swimmer Michael Phelps is able to eat 12,000 calories a day? Obviously, he swims hours each day, but it’s not just the exercise he gets from swimming that allows him to consume such quantities of food, it’s also the amount of energy the body has to expend to keep itself at its baseline temperature in the cold water. So, taking ice-cold showers, decreasing the temperature of your home, or swimming in cool pools will help you burn a lot more calories.

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