Nutrition for Busy People

We’re all busy with work, school, kids, or other priorities and we all like to make excuses as to why we can’t be a little more on top of our health and nutrition. Taking just a little bit of time to plan and prepare can help you avoid the stress of figuring out what to eat when you’re starving or in a rush, ensuring that you are fueling your body properly. 

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Meal prepping tips

Meal prepping does not have to be complicated. 

• Cook in large batches: Spending even just an hour cooking on Sunday can save you so much time and stress throughout the week. Portion out each meal and put into separate containers so they are easy to grab and go

• Double your dinner: If you are already cooking a meal for dinner, double it (or make as many extra servings as you want) to have leftovers for other meals
• Prep ingredients over whole meals: Instead of cooking meals, try prepping components. Cook a few servings of protein (chicken, ground beef, tofu), carbs (pasta, rice, potatoes), and fruits of veggies (cut up carrots, roast broccoli). This allows you to mix and match what you want each day to keep meals interesting. To add even more variety with minimal effort, switch up the sauces/dressings you use to switch up the flavors. 
• Prepare snacks: There’s nothing wrong with a snack or two throughout the day. Balanced snacks help hold you over until your next meal. A balanced snack has at least 2 out of 3 macronutrients (carbohydrates, protein, fat) to give you energy and keep you full. 
  
  • cut a bunch of vegetables for the week so they’re ready to eat when you get hungry.
  • pre portion nuts or crackers into small containers. Makes for convenient grab and go snack as well as helps to avoid overeating 

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10 minutes of planning + 1 hour of prepping can make a huge difference

Spend just a few minutes planning out your grocery list to make sure you are getting everything you need for the week. Ensure you have enough proteins, carb sources, and fruits and vegetables to make quick, balanced meals. Make sure to plan out what you are going to cook before heading to the store.

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Eat out smartly:

Don’t do it all the time: save eating out for when you’re really in a crunch or for a special occasion. Making it a habit can add up in both calories and cost.

When you do go out, look for more nutritious options. Go for choices higher in protein and not deep-fried. Grilled, baked, or roasted are usually better options. Adding a side of fruit/veggies will help balance out the meal. Remember, it's not about being perfect, it's about making smart choices even when life gets busy. 

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Grocery delivery/subscription services:

Subscription services: These services could be good if you are really uninterested in cooking/meal prepping. The meals come already prepared, all you have to do is heat them up. Many of these companies offer high protein, low calorie, and other options depending on your health goals. Convenience does come at a price, though. These subscription services can be pricey. You are also giving up control when it comes to ingredients and portion sizes. 

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Grocery delivery: Grocery store delivery can be helpful if you still like to cook but don’t have time to shop. Order your food early in the day and have it delivered or pick it up on your way home from work. This gives you a balance between convenience and control. There may be a fee to have groceries ordered but ordering online limits temptations and saves time, making it easier to stick to a plan. 

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Examples of easy meals you can prepare in larger quantities ahead of time:

Breakfast:

• Protein pancakes
• Breakfast wraps: add eggs, veggies, potatoes, cheese, breakfast sausage
• Overnight oats: add protein powder, chia/hemp/flax seeds, fruit for more nutritional density
• Yogurt bowl: use greek yogurt for more protein. Add in berries, nuts/seeds, fruit

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Lunch: 

• Pasta salad: easy to make in big batches and high protein
• Chicken, rice, veg, sauce for dipping (easy to reheat)
• Salad/grain bowl: start with any carb (rice, quinoa, potatoes), add lettuce, other veggies (cucumber, tomato, etc), beans/chick peas, chicken for protein, add a fat (dressing, avocado)
• Sandwich or wraps with sides: eat with yogurt, fruit, veggies, nuts, etc

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Dinner:

• One sheet dish (bake chicken, broccoli, potatoes, etc all on one pan. Easy and efficient)
• Bowls: grain bowl, taco bowl, burger bowl, egg roll in a bowl
• Meals in the crockpot: can cook while you're at work all day, done when you get home
• Stuffed peppers: easy to reheat throughout the week
• Chicken and cheese quesadilla 

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High protein, convenient grab-and-go foods:

• Yogurt drinks
• Beef jerky
• Protein bar
• Protein shake
• Hard boiled eggs
• Yogurt or cottage cheese cups

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Non perishable snacks:

• Nuts and an orange
• Beef jerky and crackers
• Protein shake and goldfish
• Apple and peanut butter 

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Refrigerated snacks

• Greek yogurt and fruit
• Cheese and crackers
• Veggies and hummus
• Cottage cheese and fruit
• Hard boiled eggs and crackers

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Final tip: Keep it simple!

Meal prepping does not have to be insanely time consuming or fancy. Simplicity is key to not letting yourself burn out and get overwhelmed by something that should be making your life easier.

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