6 Healthy Eating Tips For When You Have No Time

Written by Mariah Dolan

At least 90% of my clients say, "Eating healthy takes too much time." With four children under the age of eight, I get it. What I've learned, and teach my clients, is that eating healthy can be simple, and comes with a variety of benefits, including:

  • maintaining your weight
  • having boundless energy
  • sleeping like a baby
  • having clear mental focus
  • looking and feeling good!

Here are six simple strategies to start eating healthier today:

1. Eat the same breakfast every day.

Find a breakfast you like and stick with it. That way, you always have the healthy ingredients on hand. Plus you don't waste brain power thinking about breakfast every day.

For example, I always have ½ cup of gluten-free oats with ½ cup blueberries, 2 tablespoons unsweetened-shredded coconut, 1 tablespoon of maca and 1 tablespoon of chia seeds with a drizzle of pure maple syrup.

2. Set one day of the week aside for meal prep.

Every Sunday I prepare:

  • two salad dressings
  • quinoa, black beans and garbanzo beans
  • homemade hummus
  • raw vegetables (cut them up)
  • chili or stew

Meal prepping saves so much time for future snacks, lunches and dinners, because much of the work is done. With the dressing already made and the vegetables washed and pre-cut, it takes just as much time to make a healthy, hearty salad as it does to get McDonald's on the way home from work.

3. Keep your snacks easy and veggie.

Snacks don't have to take a lot of time. Some examples:

  • grapes and walnuts
  • celery and almond butter
  • baby carrots and homemade hummus (already prepared from prep day)
  • rice cakes and avocado

4. Drink a daily green smoothie.

Green smoothies are chock-full of nutrients and antioxidants making them a healthy addition to any diet. What's also incredible about these super-shakes is that they only take minutes to prepare.

Also, green smoothies last all day if you blend them in the morning and store them in a mason jar. Take them to work with you. Add a few sprouted almonds and you have a healthy lunch.

5. Prepare batch meals for the week.

Always think ahead for your upcoming dinners.

For example, if you're making grilled chicken, brown rice and broccoli for dinner, make extra. That way you can use the extra chicken and brown rice in a healthy chicken enchilada casserole for tomorrow's dinner.

If you make stuffed quinoa red peppers one night, make extra quinoa to serve under the chili or stew you made on prep day.

6. Double your dinner for easy next day lunches.

Always prepare more food for dinner than you need. That way you can pack it up for lunches the next day in no time. This keeps you from succumbing to fast-food with your co-workers over lunch.

All you need is a little focus, planning and organization.

Ready to learn how to fight inflammation and address autoimmune disease through the power of food? Join our 5-Day Inflammation Video Summit with mindbodygreen’s top doctors.

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