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You Won’t Believe How Easy Meal Prep Could Be! And how Much Money It Can Help You Save!

You Won’t Believe How Easy Meal Prep Could Be! And how Much Money It Can Help You Save!

Dealing with getting lunch at work can be a real downer. If you don’t plan ahead, you’ll be stuck with the often unhealthy and unnaturally large portions available at fast food joints and other restaurants.

If you’re trying to eat healthy, you’ll find limited options, and expensive ones at that.Leave your days of $12 salads behind by doing meal prep in advance so you can bring your own healthy — and delicious — lunch to work every day.

How to Meal Prep Like a Pro

The key to getting started with meal prepping is to not try to do too much too fast. If you’re accustomed to never packing a lunch, start with prepping a couple of days a week. Once it becomes a habit you can work on packing lunches every day.

Think about what kinds of foods you like to eat that can be eaten cold or easily reheated. Because we’re talking healthy lunches, think about salads, soups, grain dishes, beans, sandwiches and wraps. We’ve got 10 great recipes to get you started below, but you’ll definitely do better sticking to your healthy lunch plan if you’re making things you like.

Another great idea is to choose items that will freeze well. Many soups, grains and beans do well in the freezer, so you can make a big batch and freeze it in lunch-sized portions to be pulled out in future weeks. Score!

Check your kitchen for supplies you can repurpose to help with your meal prep. You’ll need small plastic or glass food storage containers (Mason jars are excellent for this purpose). You may also want a bento box or divided lunch box if your meal will consist of multiple items. They’re also adorable.

Prepping once for the whole week of healthy lunches is a great habit to get into, and a great way to spend your Sunday afternoon or evening. But be aware of food safety and don’t keep foods for too long after you prepare them.

How long can you keep your food?

Salads will be best in the day or two after you make them. Meat can hold in the fridge for three or four days. Vegetarian items can go longer, and things that have been kept in the freezer are good for at least six months in cold storage and for a few days after thawing.

Here are some great starter recipes to get you excited about meal prep and healthy eating.

Mason Jar Salads

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    Maybe the classic meal prep lunch is the Mason jar salad. There’s a good reason for that: they are cute, easy to make and you can make a great variety of salads, both with greens and with pasta, by following this same basic structure.

    Organize Yourself Skinny has the lowdown on what makes a Mason jar salad work — basically, you put the dressing on the bottom, then some hard-vegetable barrier between the dressing and the greens or pasta — and links to more than a dozen ideas you can make yourself.

    Her Greek Mason jar salad, pictured above, calls for chicken but you could also sub chickpeas to make it vegetarian and to save money, though either way these salads are only a couple of bucks a serving.

    Homemade Instant Noodles

      Ramen is a meal you might have left behind in your poor college student days (or not), but you can give that classic broke food a serious and healthy upgrade with the tips from Serious Eats.

      This homemade instant noodle recipe is a perfect make-ahead for lunch. Start with partially cooked noodles and fresh vegetables. Add seasonings (and some fresh veg like chopped green onions on the side).

      When you’re ready to eat, all you need is some boiling water to make your coworkers jealous. The most expensive item in this recipe is probably the shitake mushrooms, but you’re still looking at pretty cheap eats. Keep scrolling down that page for other variations, too.

      Buddha Bowls

        A classic of vegan fare — I won’t tell if you add some meat — Buddha bowls are a great meal prep basic to have in your arsenal because they can be made a million different ways.

        Usually these bowls include some kind of grain or blend of grains, vegetables and often beans or tofu. The Southwestern Buddha Bowl from Simply Sissom adds chicken, but you don’t have to.

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        This recipe is a good one because she gives tips for making it ahead and freezing the components to make prepping it faster the next time.

        Once you’ve made a recipe like this a few times, you’ll start making your own grain bowls by throwing together whatever sounds good, what produce is on sale this week or what you have extra of in the fridge. It’s the ultimate use-everything meal.

        Chicken Salad

          If you’ve roasted a chicken or bought a rotisserie chicken for another meal, using the leftovers for chicken salad is a perfect way to get a make-ahead lunch on the cheap.

          This is one you should plan to eat within a couple of days of making it, and, of course, keep in the refrigerator or otherwise chilled at work before you eat it.

          You may already have a go-to chicken salad recipe, but if not this one from Add a Pinch is great because it is healthier than a lot of recipes out there. She uses yogurt along with the mayo to lighten it up, and adds grapes, pecans and cherries for crunch, flavor and nutrition.

          Lentil Soup

            There are so many cheap and easy soup recipes out there, and once you are comfortable with the basics of making soup, you can easily make a vegetable soup with just about any extra vegetables you have on hand. You can even use frozen vegetables if you don’t have anything fresh.

            Lentil soup, like this one from Alexandra Cooks, is a great place to start. Lentils are inexpensive and healthy but filling, and they taste great with just carrot, celery and onion and some spices. You can also freeze lentil soup and keep eating from the same pot for a while. Add her homemade bread to make this meal extra special.

            Check out the 20 cheap and easy soup recipes from Wise Bread for more great make ahead soup ideas.

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            Honey Sesame Chicken Rice Bowls

              Another meal idea with a lot of potential for variation is the Honey Sesame Chicken Rice Bowl from Sweet Peas and Saffron.

              Make it as is with chicken, rice, asparagus and broccoli, or change up the vegetables, grains and protein with whatever you have in the house. This is another great one for using leftovers, or cobbling together from pre-cooked meat and grains that are in the freezer.

              Thai Peanut Wraps

                Wraps are another great option for meal prep; just make the filing in advance and wrap it up the day you’re going to eat it.

                These Thai Peanut Wraps are colorful, healthy and full of flavor, and give you a good starting point for entry into the world of wraps. As the recipe from Spiced is written, they’re vegetarian, but you could throw in leftover chicken as well.

                Lots of these meal options would also work as wraps, such as the Buddha bowls and chicken salad.

                Orzo with Butternut Squash

                  Pasta salads are an easy make-ahead meal that can be eaten alone or as a side dish, and it’s easy to make a lot so you’ll probably do both.

                  The Kitchn’s Orzo with Butternut Squash is a great fall-in-a-bowl dish, and you just have to reheat it a little for lunch to be ready.

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                  And any time you make any kind of pasta, planned leftovers are great to eat for lunch the next day.

                  Chickpea Shawarma Stuffed Pita

                    Anything with beans is great for meal prep because you can buy dried beans inexpensively, cook a big batch, divide into can-sized portions and freeze. Pull out what you need for the week and you can use your beans in a bunch of different ways.

                    Naturally Ella has a great recipe for Chickpea Shawarma, which can be made ahead and served with hummus and pita bread as a sandwich or salad. You can also make your own hummus to make the meal even less expensive.

                    White Chicken Chili

                      Your favorite chili recipe is a great meal prep option, and it no doubt will freeze well, making future lunches that much easier.

                      If you don’t already have a go-to white chicken chili recipe — which is a healthier option than many other meaty versions — check out this one from Serious Eats. It calls for soaking the beans overnight and cooking them yourself, which is an economical option that also makes them tastier. Roasted veggies add to the depth of flavor.

                      Featured photo credit: Robin Zebrowski via flickr.com

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                      Sarah White

                      Freelance Writer, Editor, Professional Crafter

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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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