7 Meal Prep Tips For A Week Of Nutritious Eating

Published on: 20 October 2023 Last Updated on: 17 May 2024

If you’ve ever found yourself scrambling to put together a meal or settling for that oh-so-tempting takeout after a long day, trust us, you’re not alone. But what if we told you that with a dash of planning, a sprinkle of effort, and our trusted tips, you could sail smoothly into a week of nutritious eating? Buckle up, folks; it’s time to dive into the wondrous world of meal prep!

7 Meal Prep Tips You Should Know

Healthy eating is the key to healthy living. And in order to eat mindfully, we need to follow this life-saving meal preparations tips. Not only are they super easy, but they also have ingredients readily available in your kitchen. Let’s have a deeper look:

#1 Let’s Get Organized: The Meal Plan Blueprint 📝

Every culinary adventure begins with a well-constructed plan. Start by sketching out a weekly meal plan. Consider:

How many meals do you need each day? If you’re aiming for three full meals and two snacks, jot that down.
Dietary restrictions or goals: Whether you’re vegan, low-carb, or trying to incorporate more fiber, these guidelines will shape your choices.
Ingredients already in the pantry: No need to buy another bag of quinoa if you’ve already got one.

Having a visual representation streamlines your grocery shopping, reduces waste, and discourages impulsive, unhealthy choices.

Tip: Use apps or printable templates to make this process even smoother!

#2 Quality Containers: Your Meal’s Protective Shield 🛡️

The right containers can be the difference between a soggy salad and a crisp one. Good quality, airtight containers

Keep food fresher for longer
Prevent messy spills
Aid in portion control.

We’re huge fans of glass containers. They’re eco-friendly, microwave-safe, and honestly, your meal just looks more inviting in them!

Mistake to avoid: Using damaged containers. Even a small crack can let air in, compromising your food’s freshness.

#3 Embrace the Batch Cooking Bonanza 🥘

Designate specific days as your cooking days — maybe Sundays and Wednesdays. Prepare large batches of versatile basics such as:

Grains: Quinoa, brown rice, or bulgur
Proteins: Grilled chicken, tofu, beans, or lentils
Veggies: A mix of steamed broccoli, roasted bell peppers, and blanched spinach.

These foundational elements can be repurposed into different meals throughout the week. For instance, that quinoa can become a stir-fry, a salad base, or even a breakfast porridge!

#4 Sauces & Dressings: The Flavor Magicians 🍶

A meal can be transformed with the right sauce or dressing. Imagine

A zesty lemon dressing for your salads
A spicy tomato sauce for those pasta nights
A rich pesto for that extra zing.

Having a variety ensures your meals remain exciting.

And here’s a twist: ever tried a CBD-infused dressing? CBD edibles have gained popularity, and adding a few drops of CBD oil to your dressings can combine the potential calming effects with the vibrancy of your meal. So see more about their use and experiment!

#5 Go Raw Before the Big Thaw 🥦

Some produce shines best when cooked just before eating. Foods like snap peas, cherry tomatoes, or certain fruits are best stored raw. When mealtime comes, a quick sauté or a simple addition to your meal ensures they maintain their natural essence.

Tip: For berries, wash them only just before consumption. This prevents mold growth and keeps them fresher.

#6 Breakfast Boost: Overnight Success 🌙

The morning rush is real, but that doesn’t mean you should skimp on the most important meal of the day. Overnight oats are a savior:

Combine rolled oats, milk (or a milk alternative), and a touch of sweetener
Add in flavors like vanilla or cinnamon
Leave in the fridge overnight.

Come morning, top with fruits, nuts, or even a sprinkle of cocoa nibs for a hearty, nutritious breakfast.

#7 Stay Hydrated with DIY Infused Waters 💧

While meals take center stage, hydration plays a crucial supporting role. Enhance your water with delightful infusions:

Cucumber-mint for a refreshing burst
Lemon-ginger for a touch of zing
Strawberry-basil for a fruity, herbaceous blend.

Apart from making your hydration game strong, these infused waters can offer gentle nutritional boosts. And remember, water isn’t just about quenching thirst; it plays a vital role in digestion and nutrient absorption.

Bonus Bites: Trio of Nutritious Quick-Fixes for Hectic Weeks 🍽️

Life gets busy, and sometimes we need straightforward, nourishing recipes that won’t eat up our time. These three dishes are designed with simplicity in mind, ensuring you fuel up without fuss. From breakfast to dinner, we’ve got your back!

Morning Kick-Starter: Chia Berry Parfait

Ingredients:

Chia seeds: 3 tbsp
Almond milk: 1 cup
Mixed berries (blueberries, raspberries): ½ cup
Honey or maple syrup: 1 tbsp
Granola: a handful

Instructions:

Mix chia seeds with almond milk and sweetener of choice. Let it sit in the fridge for at least an hour or overnight. In a glass, layer the chia pudding, berries, and granola. Repeat the layers, top with a few more berries, and enjoy!

Lunch on-the-go: Chickpea Spinach Salad

Ingredients:

Cooked chickpeas: 1 cup
Spinach leaves: 2 cups
Cherry tomatoes: ½ cup, halved
Feta cheese: 50 grams, crumbled
Lemon vinaigrette: to taste

Instructions:

In a large bowl, toss together chickpeas, spinach, and cherry tomatoes. Drizzle with lemon vinaigrette and give it a good mix. Top with crumbled feta, and it’s ready to pack or eat!

Dinner Delight: Teriyaki Zucchini Noodles

Ingredients:

Zucchini: 2, spiralized into noodles
Teriyaki sauce: 3 tbsp
Tofu or grilled chicken: 100 grams, diced
Red bell pepper: 1, thinly sliced
Sesame seeds: for garnish

Instructions:

In a pan over medium heat, sauté tofu or chicken until slightly browned. Add bell peppers and stir for 2 minutes. Toss in zucchini noodles and teriyaki sauce. Cook for 3-4 minutes, ensuring the zucchini remains slightly crunchy. Serve hot, garnished with sesame seeds.

***

There you have it — three recipes that promise maximum flavor with minimal effort. Here’s to nutritious, delicious, and efficient eating!

In Closing…

Remember, meal prepping is not about stringent rules; it’s about making life simpler and eating healthier. The initial effort you put in pays off generously throughout the week. So, don your apron, channel that inner chef, and embark on a week of fuss-free, nutritious eating. And as always, we’re here, cheering you on every bite of the way! 🍴🌱🎉

Arnab

Arnab is a professional blogger, having an enormous interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, He carries out sharing sentient blogs.

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Folic Acid Deficiency Symptoms: Supplement the Deficiency Before It’s Too Late

The human body needs to continuously take supplements in order to function optimally as not all vitamins and minerals are taken in recommended daily amounts. One such very important vitamin is folate or vitamin B9 or folic acid. In order to prevent further complications brought about by the lack of certain vitamins, it is wise to be proactive and identify folic acid deficiency symptoms at early onset. Folic acid vs. folate Both folic acid and folate are forms of the water-soluble vitamin B. Folate, otherwise known as vitamin B9, naturally occurs in foods, while folic acid is the synthetic folate compound that is used in vitamin supplements because of its increased stability. Folate has been named after "folium," Latin for "leaves," because they were first isolated from spinach. Also, folate is the generic term used for both the naturally occurring folate that is found in foods and the synthetic form, folic acid. The vitamin B complex nutrients are needed by the body in small amounts in order to function and stay healthy. In fact, according to recent medical journals, folate is involved in a number of intracellular reactions as a cofactor. Deficiency potential Research has found that the potential for folate deficiency is high or very common. In fact, it can be a serious problem if left untreated. In a 2006 USDA analysis of obtained data, most people in the US obtained adequate amounts of vitamin B9. But there is still a risk for some groups obtaining insufficient amounts. Because folic acid is water-soluble, excess amounts of the vitamin in the body is excreted via human urine. This means that the human body needs a constant supply of this vitamin because the body cannot store it. And the recommended daily dose of folate is 0.4mg/d, which has been established for 20 years. Read More: Zinc Deficiency Uses of vitamin B9 in the body Vitamin B9 is vital for synthesis and repair of DNA and RNA, the body's genetic material. These vitamins also aid in the rapid cell division and growth and are important in the production of red blood cells in the bone marrow. But folate is particularly important for pregnant women to avoid major birth defects in the baby's brain or spines, such as neural tube defects, including Spina Bifida and anencephaly. Combined with vitamin B12, it controls the blood levels of the amino acid homocysteine, which is associated with certain chronic conditions such as heart disease. Folate is also used to prevent eye disease age-related macular degeneration (AMD), to reduce signs of aging, to treat sleep problems, depression, AIDS, and inherited disease called Fragile-X syndrome. It is also used for age-related hearing loss, Alzheimer's disease, and memory loss. Folic acid deficiency symptoms It is widely known that prevention is better than cure. So in order to avoid any further complication due to the lack of vitamin B9 in the body, here are the most common folic acid deficiency symptoms to watch out for, however subtle they may be: Poor immune function, which includes frequently getting sick Chronic fatigue/low energy; also include chronic fatigue syndrome Poor digestion, including bloating, IBS, and constipation Early appearance of gray hair Pale skin Mouth sores and tender, swollen tongue Developmental problems during pregnancy and infancy, consisting of stunted growth Mood change often, such as irritability Anemia (severe cases) Causes of folic acid deficiency Diet. One of the most common causes is poor diet. Folate naturally occurs in a wide array of foods, and among its richest sources include dark green leafy vegetables (such as spinach, asparagus, and broccoli), beef liver and kidney, yeast, and beans. Among other sources are eggs, beet, milk and other dairy products, and whole wheat bread. Eating overcooked fruits and vegetables. Folate is easily destroyed by heat. Diseases such as severe kidney problems requiring dialysis, certain types of cancers, celiac disease, and Crohn's disease affect the absorption of the vitamin in the GI tract Too much alcohol consumption increases folate excretion via the urine During pregnancy, a lot of folic acids are used up by the growing baby Side effects of medication, which includes phenytoin (Dilantin), trimethoprim-sulfamethoxazole, methotrexate, and sulfasalazine Diagnosis There are exams and tests taken to confirm folate deficiency in an individual. One of these is a blood test, to check the number of red blood cells and whether the body has enough vitamin B9. This is most common among pregnant women during their prenatal check-ups. But the most common procedure is the doctor checking the patient's history and current health condition. Read More: The 5 Best Herbal Remedies To Treat Acne 8 Home Remedies To Banish Acne Scars And Discoloration For Good (Info-Graphic ) How To Fix Being Skinny Fat 4 Reasons Why Food Handling Training Is Important Top 4 Natural Combination For You To Eliminate Blackheads (Infographics) How To Remove Acne Scars Naturally Top 5 Foods For Healthier And Thicker Hair Types Of Stethoscopes Must-Follow Tricks To Burn More Calories

Everything Balding Men Need to Know About Scalp Micropigmentation

The Vancouver Paramedical Clinic ― scalp micropigmentation training is one of the leading training programs for one of the fastest growing careers in North America. With a client base numbering a least 50 million by conservative estimates, this should come as no surprise. Scalp micropigmentation (SMP) is a procedure that is quickly becoming one of the most preferred hair loss solutions for men. SMP also works for women who are suffering hair loss due to hormonal issues and those who are suffering from medical conditions. So, what exactly is scalp micropigmentation and what is in it for you? If you are one of the millions of balding men in North America, here’s everything you need to know about SMP. More than restore your youthful looks, you may even consider a career in this burgeoning industry that experts predict to continue to grow for the next 10 years. Scalp Micropigmentation: Scalp micropigmentation is a treatment that gives balding scalps the appearance of having tiny hair follicles. When done correctly, a bald spot will look more like it has been closely cropped or shaved. This non-invasive treatment is ideal for restoring receding hairlines, make hair look fuller for women with bald spots and even hide scars from hair transplant procedures. Those with thinning hair can also benefit from this treatment as skilled SMP technicians (also called artists) can give you the look of having a thicker head of hair. SMP can also help those who are suffering from alopecia, a medical condition characterized by hair loss and patients undergoing chemotherapy. There are several reasons why SMP better than other hair loss solutions. Scalp micropigmentation treatment can be completed within a matter of hours. Depending on how dark you want your SMP follicles to appear, you may need one or two more treatments to refine the initial treatment. Once you are done, you won’t need any medications, and your treated scalp will require little to no maintenance at all. Apart from restoring hairlines and hiding bald spots, scalp micropigmentation can also hide scarring on the scalp. A large number of those seeking SMP treatment usually do so to camouflage scalp damage due to strip and follicular unit transplant (FUT)/follicular unit excision (FUE) scarring that inevitably appears after hair transplant treatments. Skilled SMP technicians can also use various techniques to hide accident and alopecia scars, marks left by head acne and bumps from hair plugs. Scalp Micropigmentation vs. Hair Tattoo: While there are similarities between scalp micropigmentation and tattooing, these are two completely different disciplines. For one, SMP treatments require specialized equipment designed just for the procedure, which likewise require specialized training to use. Here are the major differences between SMP and tattooing: SMP clinics: Scalp micropigmentation treatments take place in a clinic as opposed to tattoo parlors. These treatment environments are sanitary and are compliant with workplace safety and biohazard requirements. SMP clinics ideally should also have surgical lighting as well as loupes that will enable the technicians to make more detailed needle strokes. SMP artists: Unlike tattoo artists, SMP technicians employ advanced techniques that are completely different to that used by a tattoo artist. SMP techs know exactly the type of settings and needles required for a specific scalp as well as the density and pigment of the ink to be deposited on the scalp. Medical grade pigments: Tattoo artists use ink. SMP treatments, on the other hand, use medical grade pigments that are specially made for the scalp. Such pigments are designed to remain unaffected by the natural oils on the scalp. The pigments are also hypoallergenic and resistant to fading. If you are considering an SMP treatment, it will be in your best interest to avoid tattoo parlors that are offering “hair tattooing.” Do yourself a favor by going directly to SMP technicians and save yourself the trouble of wearing a scalp with a botched hair tattoo. Scalp Micropigmentation Training: As popular as scalp micropigmentation has become in recent years, experts still predict the industry to grow even more within the next decade at least. This is because male pattern baldness continues to affect millions of males in North America alone, and there is no cure for this condition currently. Because it is a quick, convenient and safe alternative to surgery, scalp micropigmentation should continue to win proponents in the years to come. With the present cost of a regular SMP treatment, it may interest you to know that an SMP technician can earn on the upward of $300,000 annually at two clients a week. This should dispel any doubts from those who mistakenly think that the cost of SMP training is too high. What Is Involved in Scalp Micropigmentation Training? The training institution mentioned at the start of this article offers a five-day course with intensive hands-on training, along with comprehensive classroom lectures. The course covers color theory and skin pigment basics, hands-on equipment training on a live model, clinic set up and advice on the business and marketing aspect of SMP. Here’s what a five-day training course looks like: Day 1: Intro to SMP, pigments and color matching, pain control, skin structure, demo on the latest gear, basic procedure, needle positioning, and hands-on practice. Day 2: Dealing with pigment allergies, post-treatment care, and management, stroke correction, hiding scalp scars, consultation basics, forms and releases needed for your clinics, medical records, workplace safety and clinic sanitation, equipment sterilization, and hygiene. Day 3: Protective gear, preventing cross-contamination, pigment migration, more workplace safety tips, hands-on equipment training on a live model and making pigment corrections. Day 4: Pointillism techniques, hair replication strokes, equipment familiarization and maintenance, techniques, marketing and more hands-on treatment on a live model. Day 5: Hiding scars, scar pigment correction, blending, hair stroke techniques, needling, color mixing hair replication tricks and hands-on training. As more hairlines continue to recede in the coming years, the demand for more SMP technicians will increase even more. There is a current shortage of SMP artists, and this may be your chance to embark on a new and more financially rewarding career. If you think you have what it takes to become an SMP technician, enrolling in a comprehensive workshop offered by a reputable institution would be a good place to start. Read Also: 6 Proven Ways To Deal With Hair Loss For Women Possible Causes Of Hair Damage When Visiting A Salon Dealing With The Psychological Impact Of Alopecia

Top Health Benefits Of Drinking Beer According To Experts

The preferred alcoholic beverage for millions over the world has strong health benefits. Yes, you read that right. As compared to other forms of alcoholic beverages, beer is healthier, has a positive impact on your body, and allows you to keep critical illnesses at bay. For a very long time, scientific studies and health studies have shown how beer drinkers tend to live longer, have better cognitive abilities, and lowers stress. While a lot of reports state that wine has several anti-oxidants, the same can be said for beer as well. Its core ingredients are hops and barley, both of which are known for their anti-oxidant properties. In the following section, we take help from experts at Melvin Brewing to try and understand how beneficial beer is for your health. Beer Has A Positive Impact On Mental Health Of An Individual The natural properties of beer allow it to be a great agent for helping improve the mood. In other words, it helps majorly in lowering stress levels, reduces anxiety, and prevents people from getting into depression. The same cannot be said about harder alcoholic beverages like whiskey, vodka, rum, or gin. It should be pointed out that the above observation has been pointed out in the case of moderate drinkers. Heavy drinking is likely to reverse this and add to additional stresses and pressures. However, if you are drinking socially, with friends or colleagues once or twice a week in moderation, you can experience lesser fatigue levels and a more productive brain. Beer Is Great For Your Kidney And Helps Lowers Cholesterol Studies have shown how drinking beer prevents the risks of kidney stones. Experts have pointed out that beer has a natural filtration process when it goes inside the body. This helps it remove any internal impurities and allows the same to be excreted out of the body through urine. As we have already mentioned, beer contains natural fibers like hops and barley. These fibers play a positive role in the reduction of LDL or bad levels of cholesterol. Fibre has been known to have several positive effects on the human body. It helps with maintaining blood sugar levels and controls cholesterol levels within the body. However, heavy drinking is likely to have the reverse effects as it reduces the body’s power to naturally absorb minerals and vitamins that come from dietary sources. Does Beer Help Improve Memory Focus And Brain Functions? According to the American Journal of Epidemiology, moderate drinking of beer promotes cognitive abilities. Why? Because hops, the major ingredient in beer has a property called ‘Xanthohumol’. This chemical is a proven agent that prevents brain and memory degradation. Similarly, historically, advanced civilization has attributed drinking to improving brain focus, attention, output, and productivity. Beer has selectively been seen to boost the retention power of the brain in many research subjects. Again, it should be pointed out that we are talking about drinking in moderate doses and not heavy ones. The positive effects can only be experienced if the individuals are drinking beer in moderate doses of one or two glasses per week. The Final Word You would be surprised as we were when we first came across the positive health benefits of beer drinking. We tried to dig deeper and found that medical experts did not want to publicize the same for fear that this would act as a license to give drinkers the right to drink more. To conclude, beer has several positives, but only when it is consumed at moderate levels. If you are looking to add to the list of benefits, might we suggest you use the comments section and add to the list of health benefits of drinking beer? Read Also - Tequila, The Alcoholic Cure-all? A Guide in Choosing the Perfect Brewing Burner The Advantages and Disadvantages of Non-Alcoholic Spirits

7 Meal Prep Tips For A Week Of Nutritious Eating

7 Meal Prep Tips You Should Know

#1 Let’s Get Organized: The Meal Plan Blueprint 📝