Maybe someone you know has told you about the mental and health benefits of meal prepping, or that it will help you take the effort out of worrying about food, but you're wondering... is meal prepping right for you? We know how much meal prepping can help, but we also know that getting started can be a daunting task. OR, you just don't have the time to prep, but you know you want to manage your food consumption.

So… we put a list of top responses to our question: Why do you use a meal prep service:

1. Save time

There are never enough hours in the day to do everything we want. Fewer and fewer of us are taking the time to cook our own meals. A meal prep service will not only eliminate hours a week of cooking and shopping, but also the time and effort of planning out a menu and putting together recipes. All this will give you more time for hobbies, friends or family and, in general, all the things you want to do. If that sounds like you, Here are some of our favorite time management tips for busy people.

2. Reduce food waste and help the environment

That feeling of having to throw out rotten food we never got around to eating just aches in the gut. Getting your meals pre-delivered means not having to buy more than you need and less food thrown in the trash. It's been reported that over 21% of food waste results from consumers who buy too much. When meal prep services buy all their ingredients in bulk, this also significantly reduces all the excess food packaging compared to individuals buying it at home. On top of that, many of these services use bio-degradable packaging so you can feel good about helping the environment while saving time and money. Learn more about reducing food waste here.

3. Reduce stress and sleep better

Having most of your meals taken care of for the week means you have the comfort of knowing you have food to come home to. Not having to spend time and energy planning your meals every week will reduce your grocery shopping to a minimum and take a massive load off your decision-making fatigue. This huge reduction in stress will also translate into longer and better sleep. For more tips about improving your sleep, Click HERE.

4. Health benefits

Reducing stress will have a tremendous positive impact on your health, but meal prep services also help you choose healthier food ahead of time and control the nutrition going into your body. The more nutrition in your food, the more you will gain from your exercise practice, the more success you will achieve from your other health practices and being healthier will translate to being happier overall.

If you're trying to eat according to a specific diet or have allergies or dietary restrictions, meal prep services make it easy to control your portions and the ingredients that go into your food. Most of these services now even cater to special diets like gluten-free, dairy-free, vegan, low-carb, etc.

5. Achieve your goals, build willpower and save money

Two things here...

1. Using a meal prep service will get you into a routine. Eating healthier makes it easier to turn down bad food. Avoiding impulse purchases and takeout will save you money and help you stick to your goals. All this will strengthen your willpower while helping to improve your finances and your health.
2. IF you Calculate Macros, then it's super easy to find a meal prep service that provides meal based on your personal macro nutrients. That will be a help whether you're trying to gain weight, lose weight, or put on muscle mass. Click here to learn How to Calculate Macros.

6. More variety and it's delicious

Beyond breakfast, lunch, and dinner, you can also order a huge assortment of food items ranging from juices and smoothies to salads and snacks; even desserts. With constantly evolving menus, you get the opportunity to try new dishes from a diversity of cultures you may not have otherwise and could reward yourself with the experience of discovering new foods you love.

The kitchens are run by professional chefs which provides the added benefit of eating quality food that would be served in a restaurant but at a fraction of the price. The larger buying power of these businesses allows them to source fresher and higher quality ingredients that also make the food even more delicious.

7. It's easy, inspiring and the benefits will reverberate outwards

If you're going to make positive changes in your life, the most important factor is that it needs to be effortless to implement. That's why trying a meal prep service needs to be at the top of your list: it's extremely easy to get started. We've all purchased an item online. It's just as simple. Sign-up, choose what you want and checkout. For the 5-minute investment you spend per week to choose your meals, you just bought yourself food, peace of mind (which is priceless) and countless extra hours of free time.

All this extra time will help you live longer and happier so you can enjoy more time with friends and family. When they see how much it's benefiting you, it will inspire them to make more changes and we can all feel good about helping ourselves, our community and the global environment through supporting businesses (like meal prep services) that make a positive impact.

NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed.

This week's recipes:

• Tuscan Chickpea Scramble
• Five Spiced Beef & Broccoli 
• Sheet Pan Salmon & Veggies 
• Peanut Butter Chocolate Muffins 

Don't forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How to customize:

• Tuscan Chickpea Scramble
  • Chickpeas can be swapped for eggs if you aren't following a vegan diet.
  • Any potato can be used.
• Five Spiced Beef & Broccoli 
  • Swap the beef for thinly sliced tofu to make this dish vegan.
  • Coconut aminos can be swapped with soy sauce.
  • Brown sugar can be used in place of coconut sugar.
• Sheet Pan Salmon & Veggies 
  • Replace the salmon with tofu or tempeh to make this vegan. Plant-based chicken strips would also work.
  • Any fish or chicken can be used.
  • Use seasoning of choice.
• Peanut Butter Chocolate Muffins 
  • We haven't tested this recipe with subs. If you try it, please let us know.

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]!

How to alter the macros:

• Tuscan Chickpea Scramble
  • Increase the protein by using eggs in place of chickpeas.
  • The fat can be reduced by using cooking spray in place of olive oil.
• Five Spiced Beef & Broccoli 
  • Reduce the fat by using thinly sliced chicken in place of the beef and leaving off the sesame seeds.
  • You can increase the carbs by swapping the cauliflower rice for regular rice.
• Sheet Pan Salmon & Veggies 
  • Increase the carbs by serving with rice, quinoa, or potatoes.
• Peanut Butter Chocolate Muffins 
  • This recipe hasn't been tested with alternatives.

*Please note that any changes to ingredients will alter the macros on each recipe.

Did You Know, The Power To Portion Control Is In The Palm Of Your Hand?

Once you understand what a portion should look like you will be on your way to creating a healthy, balanced and perfectly portioned meal prep every day of the week! The power to portion control is literally in the palm of your hand!

Most of us are very familiar with 'portion control' via kitchen tools such as measuring cups, measuring spoons, food scales, etc. But, unless you are diligent with measuring out your macros, using these tools to measure out each item for every meal of the week can become tedious and stressful. After only a few days this habit normally gets tossed in the trash and our portions go out of control.

But we are here to show you that there is an easier way to measure portions without all those kitchen tools!

Have you started to catch on to what the secret may be? Portion Control. The Power Is In Your Hand. 

Hand! Yes! Your hand/palm are all you need to create that perfect meal prep! Whether you have been a long time kitchen scale and measuring cup user or not, learning these simple portion sizes will allow you to create quick, easy and healthy meals at home and when dining out!

Use the palm of your hand to measure protein.

The amount of protein you need (men vs women) will vary. A portion will be anywhere from 3-6 ounces, depending on your size. Our 'go-to' options include grass-fed beef, chicken breast, turkey, salmon, cod, and eggs. Vegetarian options would be lentils, black beans, tempeh, tofu and edamame.

Use your fist to measure vegetables.

Vegetables should make up ⅓ to ½ of your meal prep container. A serving equates to about ½-1 cup. Think things like leafy greens, broccoli, spinach, kale, swiss chard, brussels sprouts, asparagus, arugula, green beans or snap peas.

Use one cupped hand to measure your carbohydrates.

The carbohydrate/starch should make up about ¼ of your meal prep. A serving (cooked) is one fist or about ½ - 1 cup. Some top choices would be quinoa, brown rice, sweet potatoes, whole grain pasta, and legumes (lentils & black beans).

Use your thumb to measure fat.

Healthy fats should help enhance the flavor and nutrient profile of your meal prep. A serving is one thumb which equates to about 1 oz or 1 tablespoon. Foods such as nuts (almonds, cashews, walnuts, etc), seeds (chia seeds, pumpkin seeds), cheese, oils and nut butters would fall into this category.

So, what does it look like when you put it all together?

This meal prep contains:

4oz protein: wild caught coho salmon (which is also a source of fat)

½ cup vegetable: steamed broccoli

½ cup starch: steamed lentils (which is also a protein and excellent source of fiber)

1 tbs fat: ghee was used as a flavor enhancer on the fish when cooked

And there you have it! Portion Control. It is as simple as that! All the power you need is in the palm of your (right & left) hand!

Make sure to print out or pin this handy reference guide for future use!

*Please note that each person has different nutrient needs. This article is meant to be a basic resource. If you require more or less food based on age, height, weight or medical conditions, please follow all direction from your health professional. 

Let us know in the comments, how this Portion Control guide worked for you!

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NOTE: These menus are designed to give you meal ideas, not to tell you how many calories to eat per day. Please make sure to calculate your macros HERE and then adjust the menu items' portion sizes as needed. 

This week's recipes:

• Portobello Mushroom & Feta Egg Cups
• Cajun Dirty Rice & Shrimp 
• Taco Meatballs 
• Homemade Pop-Tarts 

Don't forget to leave a comment on each recipe to let us know how you liked them! We love seeing your photos in the Meal Prep Facebook group too! 

How to customize:

• Portobello Mushroom & Feta Egg Cups
  • Make this recipe vegan by using JustEgg, and plant-based bacon and cheese.
  • The bacon is optional. You could swap it for beans, ground turkey, chicken, etc. 
  • The feta can be subbed with any cheese. 
• Cajun Dirty Rice & Shrimp 
  • Make a vegan version of this recipe by using dairy-free butter, vegetable stock, ground plant-based meat, and tofu in place of the shrimp. 
  • Chicken or turkey can replace the ground beef and/or shrimp. 
  • Beans can be added as a protein source. 
  • Use any rice you have available. 
• Taco Meatballs 
  • Use plant-based beef, JustEgg, and dairy-free cheese to make this recipe vegan-friendly. 
  • The ground chicken can be subbed with beef or turkey. 
  • The Paleo Powder can be swapped for ground oats or breadcrumbs. 
• Homemade Pop-Tarts 
  • Any pie crust can be used in this recipe. 
  • Leave off the hard-boiled eggs for a vegan meal. 
  • Store-bought jam can replace homemade. 
  • Use any sugar you'd like. 
  • The peanut butter can be subbed with nut or seed butter of choice. 

If you have any questions or need ideas for alternate swaps, head over to our Facebook Group to ask or email me at [email protected]! 

How to alter the macros:

• Portobello Mushroom & Feta Egg Cups
  • Reduce the fat and increase the protein by using half eggs and half egg whites. 
  • The carbs can be increased by serving with half fruit and half roasted potatoes. 
• Cajun Dirty Rice & Shrimp 
  • Increase the protein by adding more shrimp or chicken. 
• Taco Meatballs 
  • Reduce the fat and increase the carbs by using regular breadcrumbs in place of the Paleo Powder. 
• Homemade Pop-Tarts 
  • Increase the protein and reduce the fat by swapping the hard-boiled eggs for Greek Yogurt. 

*Please note that any changes to ingredients will alter the macros on each recipe. 

Time Management Tips That Will Make You a Productivity Master

If you're anything like us, you're still having issues with getting everything done and your goals accomplished. Time management is not something that comes naturally and is definitely not something that happens over night. We get it. These Time Management Tips That Will Make You a Productivity Master

But, why though? Haven't you spent enough money buying all the products that were supposed to keep you completely managed and successful? Haven't you tried hacking your time or getting less sleep?

The answer is, that all these time management mechanisms and systems are geared to help you manage an imaginary time world out there, somewhere, that someone else lives, and you need help managing the life you actually live each day.

So much of "time management" is made up in your own imagination; in your own head. It's a mindset thing... Why is it that planning a party that you are looking forward to seems to take up no time at all? But when crunching the numbers for the end-of-the-year fiscal report, well, time drags on forever! Or so it seems.

The truth of the matter is that, of course, time neither speeds or slows for no one. The person who has not accomplished much in a day, and the one who has finished all their work and is now enjoying "happy hour" with friends, has the same 24 hours in their day.

So what's the difference between the two?

Before looking at time management, start looking at your energy management. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

Then look at your priorities and the motivation to accomplish them.

Follow yourself around for a good week and find out how you are using your time. Record everything that you do and how much time you take to do it; write it all down. By collecting data on yourself for a week, you will find out how much time was productive and how much time was completely wasted. Do this and you will have a better idea of where your time is really going.

Once you have a realistic, honest look at yourself, THEN you can go about starting to tweek those areas that need some help.

Here are some ideas to get you started:

Make sure you take ample time in the morning to plan your entire day. Have a brief, but thorough meeting with yourself. Ben Franklin used to start his morning plan by asking himself, "What good shall I do this day?" This is a wonderfully positive question that sets an amazing positive tone. It is a great phrase that helps set priorities and gather motivation (remember your goals!).

In the midst of planning your work time, make sure that you plan time for interruptions and distractions. Distractions are a part of life and they will happen in the course of the day, so make sure you have time set aside for them. This way you are sure that you have productive time mapped out, distraction time planned for, as well as break time that everyone needs.

Give yourself a time block for each activity that will help you down the road to productivity. And give yourself time limits for each thing. There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters. Make sure that when you look back on your day, at least 50% of your time was spent on things that have produced results.

Major Key: Plan to accomplish the most difficult activities in the beginning of the day when you generally have the most energy.

Turn your notifications off on all social media and put your ringer on silent to keep distractions to a minimum. You can get back to these later. During your main work blocks, let others know you need uninterrupted time when you absolutely HAVE to get things done. Don't always give people your attention when you are working just because they happen to come by your work area (unless it's the Boss with an emergency!). Save socializing for those planned break times.

At the end of the day, take some time to look back on your day and see how you did. Again, Ben Franklin famously asked, "What good have I done today?". Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn't work and need to be improved upon.

How have you incorporated time management into your meal prep routine? We would love to hear about how you have done it!

8 Effective Time Management Tips

1. Start with Energy Management

So much of "time management" is made up in your own imagination; in your own head. Are you managing your physical body well? Are you eating well? Sleeping well? How about a little bit of exercise?

2. Know Your Priorities

"Lack of direction, not lack of time, is the problem. We all have twenty-four hour days." ― Zig Ziglar Make sure to identify the main tasts that NEED to be accomplished

3. Set a Benchmark

Follow yourself around for a good week and find out how you are using your time. Record everything that you do and how much time you take to do it; write it all down.

4. Write a To-Do list

Have a brief, but thorough meeting with yourself. Ben Franklin used to start his morning plan by asking himself, "What good shall I do this day?"

Pro Tip: Make sure that you plan time for interruptions and distractions

5. Set Time Limits

There is ALWAYS more you could do at the end of the day, so make sure you have reasonable time limits set and have some things that can be accomplished within those parameters

6. Turn off Notifications

During your main work blocks, let others know you need uninterrupted time when you absolutely HAVE to get things done.

7. Evaluate Your Day

Acknowledge the things you did well and celebrate your success. There is always time to adjust those things that didn't work and need to be improved upon.

8. Meal Prep

Duh! What, did you think we wouldn't include meal prepping in here?! C'mon -- Believe it or not, meal prepping is a major time management hack. Using steps 2-5 you should be able to plan and prep your meals for an entire week, in just a couple hours. Here is what that would look like:

• Know your macros - Why are you eating what you're eating?
• How did you do last week? Which meals do you want to prep this week?
• Find recipes HERE and plan your shopping list
• Once you have your recipes, add up the cook times and set your meal prep time limit
• Then all you have to do is get cooking

If you have any favorite Time Management Tips, let us know in the comments below.