Good Lifestyle

We are about to let you go on a forgotten and forgotten weight loss secret.

It's not about orleting green juice or gluten-free snack to drop 10 pounds in a week. It's a simple but powerful habit: preparation. Without this, even the most devoted diet people can fall into the track.

This is because Willpower does not always win. And when stress and life hinder in the way, your attempt to eat healthy is usually the first to go. Why is that? It is often because healthy options are not as accessible as the junky of the sinking trimmer from the Drive-Thru. And as a result, we consume the motive deriding options and our minor progress suffer.

But what happens if you could still have healthy options in hand? And if we tell you that you do not need to slave a stove every day to do them? By simply dedicating one hour from your Sunday to the preparation of your meals, you will approach your skinny jeans in no time.

We know that it can be overwhelming to restore your entire routine, so we thought it is best to start with meal preparation by addressing a meal: breakfast. With some recipes (courtesy of your friends toEat this, not that!) You can easily prepare a week of a week of meal in the flat dish during the weekend, ensuring your diet does not fall on the track during the eventful work week. We have proposed simple easy recipes to prepare and even easier to store. When preparing a priority, healthy foods are never out of reach! And for more ways to stay at the top of your weight loss goals, follow these44 Ways to lose 4 inches of body fat.

A meal that you can do in less than 30 secondsand Sioter on the go? It sounds too good to be true - but it's not! Studies have found that high protein and low sugar smoothies are very efficient to precipitate nutrients to your muscles and that mixed smoothies, which include all fibers of fruits and vegetables, they really hold you longer than long. their juice juice juice. Here we share the easy version of meal preparation from one of the Dave Zinczenzko, author of the Best-Best-Selling bookZero Belly Smoothies, Favorite smoothies. For more recipes, do not miss these56 Best Smoothies for Weight Loss.

What you will need

Jibly frozen bay bag
Banana
Peanut Butter
Linseed
Vanillaprotein powder
BAGGIES ZIPPLock / jars in glass mason
Cuppow mason jar lid alcohol

HOW TO DO IT

Mix in ¾ cup frozen mixed berries, ½ banana, 1 tablespoon of peanut butter, 1 tablespoon of flax seeds and 1 protein plant to the vessel in a zip-roof bag or a mason pot 12 Oz that will double as your service cup. Freeze. When ready to use, unload yourself into a mixer, measure 1 cup of your preferred nut milk using the mason pot and mix until softness. Fill Mason Jar and Garnish with the Cuppow lid so you can sip on the thumb!

What you will need

Banana
Cocoa nibs or cocoa powder
Nuts
Vanillaprotein powder
BAGGIES ZIPPLock / jars in glass mason

HOW TO DO IT

Mix 1 whole banana, 1 tablespoon of cocoa powder or cocoa powder, ¼ cup nuts and 1 spoon plants protein in a zip-roof bag or a 12 oz mason pot that can be your cup on duty. Freeze. When ready to use, unload yourself into a mixer, measure 1 cup of your preferred nut milk using the mason pot and mix until softness. Optional: Add ½ cup Greek yogurt for this to taste more like your favorite Ice cream flavor!

The eggs are a great way to start the day, but everyone does not have time to fry a couple and clean the dishes. To get your protein patch for only a few hundred calories, bring two of these frittata muffins to leave! The combo of eggs, vegetables and cheese is a complete balanced breakfast that will give you a perfect thumb of energy that will last all morning thanks to slow digestionprotein.

What you will need

Eggs
Red and green peppers
Yellow onion
Ham or Canadian Bacon
Spinach
Cheddar cheese
12 cup silicone muffin pan

HOW TO DO IT

Start by cutting your vegetables - including spinach and ham. Skip the shank vegetables first (onions and peppers) in a tablespoon of extra virgin olive oil for about 5 minutes, then add spinach and ham and cook for 2 additional minutes. Add cooled vegetables, sauteed sauteed and meat into a bowl of 8 searched eggs. Add a shredded cheddar cheese cup and combine. Pour the egg mixture into a muffin tin at 12 greased cup. Bake 350 ° F for about 15 minutes or until a toothpick inserted into a clean out muffin.

How to store it

Cool on the rack of wire. Once cooled, you can store in a hermetic container in the refrigerator for four days or freeze immediately up to a month. Just warm up in the microwave (even directly from the freezer) until they arrive at the temperature.

You will not even remember what looks hungry after meeting your new best friend: oats from the night. Their super power? Because they are made from raw oats, night showers are high in a special type of molement called resistant starch. This magic nutriment - you guessed that it resists digestion, which makes you feel full without calories! Instead, it acts as food for your intestine bugs that then transform them into anti-inflammatory fatty acids. It looks like a good deal for us. Discover the recipe below and for more inspiration, we have these50 night oat recipes for weight loss.

What you will need

Rolling oats
Blueberry
Lemon
Chia seeds
pecan nuts
Cinnamon
Nut milk
8-oz Mason Jar

HOW TO DO IT

At the bottom of a mason pot, combine ¼ fresh or frozen blueberry with splash of lemon juice. Microwave for 45 seconds and stir. Now you have a blueberry jam! Incorporate in ½ cup of old oats with old, ½ cup vanilla vanilla milk, 2 tablespoons of chia seeds, cinnamon and chopped pecans. Leave sitting at night in your refrigerator.

How to store it

Night oat mixtures can be made weeks in advance, but wait at night before adding your milk.

Greek yogurt is the new frozen waffles of breakfast. It's super easy to eat and more powerful delicious. There is only one difference: Greek yogurt has more than 14 times the muscular building, the belly filling protein that these frozen discs of refined carbohydrates.

What you will need

Greek yogurt
Fresh or frozen bays
Lemon juice
Granola
Nuts
8 oz or Tupperware Mason Pots

HOW TO DO IT

In a saucepan, add a pint of berries and splash of lemon juice and heat until the berries begin to decompose. You can crush them slightly with the back of a spoon. It should only take 4 minutes. Once you have done your "fruit on the bottom", lay it into your storage containers. Top with a cup of yogurt and sprinkle with nuts and granola.

How to store it

Will stay in the refrigerator until the expiration date of the yogurt!

Never heard of the pudding of Chia seeds before? It's basically one of the tastiest and easiest ways to work on fibrous superfood in your daily diet. And better yet, it can be easily adapted to approach almost any flavor profile, including pumpkin.

What you will need

Chia seeds
Almond milk
Cocoa powder
Strawberries
Darling
8-oz Mason Jar

HOW TO DO IT

To a mixer, add ¾ cup of almond milk, ¼ of chia gauges, 1 tablespoon of cocoa powder, ¼ cup and a teaspoon of honey. Mix up mixing. Pour into a mason pot, cover and let stand at night. While you sleep, the recipe liquids extend the seeds, forming a tapioca texture - no baking required! For even more ways to add Chia to your diet, do not miss these50 Best Chia Seed Recipes.

How to store it

Pudding will stay in your refrigerator for a week.

Oats is an excellent source of complex carbohydrates that feed your body. Steel oats, in particular, have even more belly fill fibers than the rolled type. The only problem? It takes 45 minutes to cook. While you do not want to do that every morning, it's not worth trying to do it once on Sunday and all the lot is ready for all week.

What you will need

Gives muffin cups or 12 servings
2 oat cups steel cutting
6 cups of liquid
Coconut oil
Non-sweet shredded coconut
Almonds
Black chocolate chips

HOW TO DO IT

Bring water and ¼ teaspoon salt to boil in a saucepan on high heat. Incorporate your 2 oat cups. Reduce heat to a simmer and cook oats up to the soft, about 40 minutes. Grease muffin boxes with a little coconut oil and fill each cup with a quarter of oatmeal. Top with coconut flakes, almonds and dark chocolate.

How to store it

Once you pour oatmeal in slightly greased muffin cups, do not head for the oven! You just stick simply the pan at the freezer and leave for about 3-4 hours. Remove the pan of the freezer and leave the oats to thaw slightly for 8 minutes (you do not want the entire cup to thaw). Use a butter knife to appear from the pan and seal them in a freezer bag. Replace it with the freezer (for 3 months maximum) until you are ready to indulge. Microwave to warm up.

Take one of these oversized tortilla from a fast food restaurant and you consider consuming nearly half of your recommended sodium consumption inducing swelling. Do it at home and you have the caloric cut power between your own hands. Choose a low sodium tortilla, high fiber and you will make your way to your daily consumption of whole grains, rich in BC dynamic vitamins.

What you will need

Made 4 servings
½ tablespoon olive oil
2 bonds of cooked sausage, crumbled
1 red onion, diced
6 eggs, slightly beaten
Chopped cilantro
4 Tortillas with high whole wheat fiber (10 ")
1 cup of black beans, rinsed, drained
1/2 cup shredded cheddar cheese
1 lawyer
salsa
Black salt and pepper

HOW TO DO IT

Heat the oil in a large pan or medium heat pan. Add the sausage and onion; Cook for 5 minutes or until slightly brown. Turn heat to low. Pour the eggs into the pan. Slowly cook, stirring constantly with a wooden spoon until the eggs are firm but always wet. Remove heat, season with salt and pepper and stir in the Cilantro. Wrap the tortillas in wet paper towels and heat in the microwave for 45 seconds. (Or heat them individually in a dry saucepan until hot and slightly grilled.) Divide the eggs, beans, cheese and lawyer among the tortillas. Roll in tight packets and up each burrito with Salsa, more Cilantro and Jalapeños (if you use).

How to store it

Cover each burrito tightly with a plastic wrap and an aluminum foil. They can be kept frozen up to 1 month. When reheating, remove the package and heat in the microwave or cook in the oven.

Packed with protein and full of healthy fat, this quiche recipe is sure to protect yourself to lunch. The meat taste of pairs mushrooms perfectly with natural caramelized onions. We also love how easy it is to cook once and can eat throughout the week!

What you will need

10-inch baked pastry shell
5 eggs
1 whole milk cup
Nutmeg
Sweet onion, sliced
Spinach bag
Mushrooms
Swiss cheese
Butter
Salt and pepper

HOW TO DO IT

Start by whipping eggs in a bowl, then add milk, a pinch of nutmegs and season with salt and pepper. Put aside. In a saucepan on medium heat, skip onions sliced ​​to sharp edges in a butter tape until they start to become caramelized, about 14 minutes. Add fungi and cook for another 3 minutes, then add chopped spinchs and cook until spinach are faded, about 2 minutes more. Pour vegetables and egg mixture into a pastry shell, garnish with cheese, then cook about 45 minutes or until a bogged clicked in the quiche.

How to store it

The quiche will remain in your refrigerator for 5 days. If you do not finish all the quiche at the end of the week, freeze slices in plastic baggies. They can be warmed up in the microwave or in the oven.

If you like the portability, the flavor and convenience of these pre-flavored oat packets, but hates their high sugar figures and their frightening chemicals, consider making your own "to-go" packs. To do them, simply spinning oats and mixtures like seeds of chia, nuts, dried fruit without sugar and spices in small bags of snacks. In this way, you can take one, mix in a ceramic cup and combine with hot water at your desk.

What you will need

Ziplock baggies or8 oz Mason PotsBob's Red Mill Fashioned Regular Rolled Oates
Chia seeds

Raisin cinnamon nuts
Crushed nut
Raisins
Cinnamon

Banana and peanut butter
Dried bananas
Peanut butter powder PB2

Cherry walnut cardamom
Dried cherries
Sliced ​​almonds
Cardamom
Cinnamon

HOW TO DO IT

In each bag of bag or mason (which serves as storage and a bollet of portion!), Add ½ cup of rolled oats, a tablespoon of chia seeds and your choice of fittings. When ready to eat, fill the mason pot at the top with hot water, let yourself be rest for 3 minutes covered, stir and enjoy!

How to store it

Instant oat bags (or mason pots) can be stored in your pantry for a month, but for optimum freshness, the freezer cannery.

Whether you call them energy bites or energy balls, these textured bites of delight will satisfy all your desires in the morning - creamy, crunchy and hidden - and are full of nutrients. All their sweetness comes from whole and natural sources and thanks to the addition of chia seeds, rolled oats and pepitas, they offer a little bit offiber and protein too.

What you will need

1 cup dates, pits removed
1 oatmeal at the old dryer
1 cup of grilled coconut flakes, unsweetened
1 cup of pepitas
1 tablespoon. chia seeds
2 tsp. Pumpkin Pie Spice (Cinnamon, nutmeg, pods, ginger)
1/4 cup pumpkin puree
Pinch of salt

HOW TO DO IT

Mix the dates, pumpkin pump, chia seeds, and spices in a culinary robot and mix until the mixture is smooth and well combined. Transfer the mixture into a large bowl and mix the rest of the ingredients. To make the mixture easier to work, cover and refrigerate for 20 minutes. Then, using your hands, roll the mixture into energy balls.

How to store it

Store energy bites in a plastic container in the refrigerator up to a week.

traditional muffins taste very beautiful, but they are made with too muchDCarbohydrates condemned to a fine, such as refined sugar and white flour. When we flood your system with these simple carbohydrates in one session, your body will store excess food as a fat body rather than using as fuel. Although a muffin is not considered the best choice of breakfast, there are some simple settings that you can do to your favorite recipe that is the value to treat it.

What you will need

Give 12 muffins
2 1/4 cups of oat flakes
2 mature bananas
3 eggs
2 tablespoons of virgin coconut oil, melted and cooled
1 cup 2% Greek yogurt, unsweetened
1 teaspoon of baking soda
1 teaspoon of chemical yeast
1 teaspoon of vanilla extract
1/4 teaspoon of salt kosher
1/2 cinnamon teaspoon

Mix INS / Topping:
½ cup of chopped nuts
Ground linen seeds
Rolling oats

HOW TO DO IT

Preheat the oven to 350 ° F and grease a 12-muffin mold. Mix all the ingredients except nuts in a mixer and mix high up oat flakes collapsed, about 3 minutes. Stir in chopped nuts. Hollow out in every muffin cup with lining, garnish with oat flakes and flaxseed. Bake for about 15 minutes or until a toothpick cure stuck in the center of the muffin comes out clean.

How to store it

Muffins can be kept at room temperature for up to four days. Line a plastic bag or container with a paper towel (to help absorb moisture) and add muffins once they have cooled entirely after sitting on a grid. Muffins that you know not to be eaten in the first four days should be frozen in a plastic bag and can be reheated in a toaster above or thawed at room temperature.

Photo courtesy ofThe baking pot.

Eggs and potatoes are a classic breakfast, but unless you work at home, they are not really plausible to do as you get off at the door. This dual recipe on the factor facilitated: you can not only preparation meals, but they also use pre-packaged products, you can simply pick up from the store. Contrary to what many believe, having a starch (like a potato) in the morning should not be ignored. Starids provide glucose, the main source of energy that helps our brainsbe concentrated And ready to attack the day.

What you will need

Give 12 muffins with eggs
1 dozen eggs
Bacon
Cheddar cheese block
Frozen rock potato bag
Cooking aerosol
Muffin

HOW TO DO IT

Spray tin muffin with canola oil. Shred a cup of cheddar cheese and combine with thawed rissolored potatoes. Fill each with a mixture of rocky potatoes and cheddar cheese and bake at 425 ° F until crisp. Lower the oven at 375 ° F. Then, the crack in whole or scrambled eggs regardless of your preference in each nest. Cook for 12 minutes or until the eggs are cooked. Garnish with crumbled bacon.Follow the entire recipe forThe baking pot.

How to store it

If you intend to eat two eggs each morning, you can set aside 8 of the 12 eggs in a plastic container and keep in the refrigerator up to four days. The remaining 4 eggs (or all eggs) must be stored in the freezer. Let cool completely, then add each hopper to a large zip freezer bag. Gel up to a month. To serve the frozen state, the eggs can be heated to the frozen state in the microwave or in the oven. Looking for morning options earlier? Do not miss our exclusive report:50 Best Breakfast Foods Classified Weight Loss!