“How do I eat healthy when I’m so busy?” HASfitters always ask me. As a busy entrepreneur, I can understand how eating healthy might feel like a major chore and fall low on your priority list. While eating healthy when you’re short on time may require some planning, it’s easier than you might think.
I discover when I invest that time, it pays off by keeping me healthy and full of energy to complete the day’s tasks. It actually makes my life easier.
Not planning ahead, together with a growling stomach, could put you in danger of going off your diet entirely. That’s called a food emergency. When that happens, we will always go for what is easy and available – usually addictive, processed junk.
A little calculated planning guarantees you never need to fall into those disasters. I’ve found these six strategies help me to consistently eat healthy meals even when my schedule is at its tightest:
1. Use a grocery list. Take some time one day every week to sit down, plan your meals for the week, and make a grocery list. Then visit the grocery store and buy all of the ingredients for those recipes. Keeping a list and sticking to it saves time, money, and prevents unhealthy food from “accidentally” falling into your shopping cart. Try our Clean Eating Grocery List if you’re not sure where to start.
2. Buy frozen. Frozen vegetables (preferably organic) become a huge timesaver, particularly if you store them in your freezer and can escape the need for last-minute grocery store stops. This strategy also works for wild-caught salmon, frozen grass-fed beef, and organic berries. Shopping at warehouse stores can help you save time and money. Search for the best quality you can find. If you have the space in your freezer, then take advantage of sales and coupons and stock up for weeks or even months with these essentials.
3. Go pre-prepped. If chopping doesn’t fit your tight schedule, choose fresh pre-washed organic leafy greens, like kale, arugula, spinach, and even Romaine. Pre-cut produce is also available at many markets, which significantly reduces kitchen prep. They are usually more expensive, but if you’re short on time they’re worth it.
4. Don’t be scared of canned foods. Wisely chosen canned and jarred foods, like vegetable or chicken stocks, sardines, and wild Alaskan salmon, make it easy to toss together last-minute meals. Always select lower-sodium options and read labels carefully to be sure that gluten, dairy, sugars, and other unwanted ingredients aren’t added.
5. Plan a preparation day. After you’ve shopped, you’ll want to cook for the days ahead. Choose two days during the week (usually Sunday and Wednesday work) when you can spend a few extra hours in the kitchen, cooking and preparing as much as you can ahead of time. That means chopping vegetables, creating sauces and marinades, and cooking brown rice and other whole grains in advance. Have your kids participate, chat it up, and make it fun rather than a chore.
6. When all else fails, choose healthy. Even when you try your best, you’ll have times when everything falls apart and a chicken salad isn’t even a possibility. If you prepared correctly, you’ll have nuts, seeds, and other healthy protein snacks to balance blood sugar levels so you’re not starving by dinner. Most grocery stores now have hot bars with healthy selections. Stopping by on your way home for a rotisserie chicken and pre-cooked vegetables makes a simple “fast food” meal without falling victim to drive-thru foods.
Here’s an example of how to plan meals for the day.
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