Healthy Eating on a Time Budget

Pick from the following scenarios:

“I get home from work at 8 p.m. and have no food in the fridge.”
“I know I need to eat dinner, and feel like my only choice is fast food.”
“I had time on my day off to cook food I actually enjoy, meal prep and now feel good about my nutrition options.”

Which sounds more familiar?
Which is the one we want to aspire to?

Of course we know which plan is more ideal but it can feel unrealistic. If that’s the way you feel, you’re not alone. Making better nutrition choices isn’t easy at first.

Dan John, a well known strength coach says, “Imagine if you got all your homework for all four years of college on the first day of freshman year. Would you have followed through or dropped out?”

For you to be successful, you have to break meal prep and healthy eating down. If we plan ahead, stay diligent and get creative we can find solutions that become habits, which lead to lasting change and a healthier lifestyle.

Check out the tips and recipes below to get started!

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Good Nutrition + Time Constraint = These Easy Tips

  1. Follow easy recipes that require minimal ingredients and the least amount of time to produce. Search the web for “simple meal prep recipes” to find numerous possibilities. Check out the recipes below for inspiration!

  2. Cook food with the intent to eat all of it. Find options that are easy to meal prep and “mix and match.” Some ideas would be cruciferous vegetables, hard boiled eggs, lean meats, starchy carbs like rice and sweet potatoes and salad ingredients. It’s also worth knowing how long we can preserve in the fridge the foods we are cooking. Again, have the intent to reduce waste.

  3. Pick a day to sit down and plan the week out in terms of food and cooking. If this Thursday looks extremely busy, know that food needs to be prepared ahead of time. Think of a day or days that going out for a healthy meal works in favor of our tight schedules.

Easy Peasy Recipes

Breakfast: Overnight Oats

Dinner: Chicken Cauliflower Fried Rice

Lunch: Mason Jar Salads

Snack: Oat Peanut Butter Balls


We can’t create more time, we simply need to work with the amount we’re allotted in any given day. Good nutrition begins when we get out of our own way and find creative ways to make cooking more fun, accessible and effortless. One word of advice: Assuming we’re staying within our macro, calorie and serving guidelines, there are no rules! We’re more likely to follow through with healthy eating on a time budget If we make a plan that we’re excited about. Good luck!

 
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NEED HELP CHOOSING VEGGIES?

CHECK OUT RD’S TIPS!