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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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                      Last Updated on August 15, 2018

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      7 Amazing Things That Will Happen When You Do Plank Every Day

                      Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                      Video Summary

                      Why is it important to train up our core strength?

                      There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                      This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                      Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                      In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                      One Exercise, multiple benefits

                      There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                      By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                      When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                      Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                      In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                      What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                      What will happen when you start doing planks every day

                        1. You’ll improve core definition and performance: 

                        Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                        • Transverse abdominis: increased ability to lift heavier weights.
                        • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                        • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                        • Glutes: a supported back and a strong, shapely booty.

                        2. You’ll decrease your risk of injury in the back and spinal column

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                          Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                          Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                          3. You’ll experience an increased boost to your overall metabolism

                            Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                            4. You’ll significantly improve your posture

                              Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                              A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                              A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                              On top of everything, someone with good posture looks better, healthier, and more confident.

                              5. You’ll improve overall balance

                                Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                6. You’ll become more flexible than ever before

                                  Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                  7. You’ll witness mental benefits

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                                    Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                    How to hold a plank position

                                    1. Get into pushup position on the floor.
                                    2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                    3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                    4. Your head is relaxed and you should be looking at the floor.
                                    5. Hold the position for as long as you can.
                                    6. Remember to breathe. Inhale and exhale slowly and steadily.
                                    7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                    Watch the video if you have any doubt!

                                    Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                      How to improve your plank time gradually

                                      1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                      2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                      3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                      Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                      Who Should Be Cautious Doing The Plank?

                                      You need to be cautious doing Planking exercises if any of these risks apply to you:

                                      • Prolapse
                                      • After prolapse surgery
                                      • Pelvic pain conditions
                                      • Weak or poorly functioning pelvic floor muscles
                                      • Previous childbirth
                                      • Overweight

                                      Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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