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How To Eat Healthy Even When You Have No Time To Cook

Sometimes finding time to cook healthy meals can be a challenge. If you feel like you are trying to juggle the demands of work, family, and other responsibilities and are left with little time or energy left to spend in the kitchen prepping nutritious meals then keep reading because I've been there myself.

easy healthy meal for when you have no time to cook

It's totally possible to stay on track with healthy eating even when you have no time to cook. I help my clients understand what it takes to build a balanced plate and know what foods to keep on hand to be able to quickly pull together a healthy meal.

Eating healthy doesn't need to be complicated and certainly can be done even if you don't enjoy cooking or have little time for making meals.

Alright now that we know there can be a middle ground and healthy doesn't have to mean all homemade and made from scratch let's get started with covering the formula for a balanced meal.

Building A Balanced Plate

When I'm helping my clients make changes to their diet to reach their weight loss or hormone health goals it's less about having them follow a meal plan and more about teaching them the foundations for nourishing themselves in a way that helps them feel energized, and satiated and that's quick to prepare!

So how exactly do we get there?

You guessed it - It starts with building a balanced plate that follows this formula:


Inlcude eggs, greek yogurt, beans, tofu, rotisserie chicken, meat, and fish. Ensure you are getting an adequate amount of protein - most of the clients I work with are not getting enough and with some simple tweaks and a better understanding of how much protein is in each source, we can get them back on track.

High-Fiber Carbs:

Include rice, beans, whole grain bread, quinoa, oats, fruit and. veggies. Frozen veggies and precut fruits and veggies are equally as nutritious and can be a great time saver. Need some more ideas on how to add more fibre to your meal check out this blog post - 5 Easy Ways To Add More Fiber to Your Meals

Healthy Fats:

Inlcude avocado, nuts, nut butter, coconut milk, olive oil and other sources of healthy fats to keep you feeling satiated.

How To Grocery Shop For Quick & Healthy Meals

woman who is make a quick and healhty meal in the kitchen

Here are some quick and easy meals and a few staples to keep on hand for quick and healthy meals:

Overnight Oats

Overnight oats are a quick and easy breakfast option that requires minimal effort. Before going to bed, combine rolled oats, milk (or a dairy-free alternative), and your choice of sweetener in a jar. Add toppings such as fresh fruits, nuts, or seeds. Let it sit in the refrigerator overnight, and in the morning, you'll have a delicious and nutritious breakfast waiting for you.

Chia Seed Pudding

Chia seeds are high in fibre and a great source of protein and you can easily prep a quick breakfast in less than five minutes. Try this Blackberry Chia Pudding.

Pre-Made Smoothie Packs

Smoothies are a convenient way to pack a variety of nutrients into a single meal. To save time, prepare individual smoothie packs by pre-measuring and freezing your desired combination of fruits, vegetables, and leafy greens. In the morning, blend the contents of a pack with liquid (such as water, milk, or yogurt) for a refreshing and nourishing on-the-go breakfast or snack. You can even buy ready-made smoothie packs in the freezer section of most grocery stores. They will cost a bit more but in a pinch, they are a good option to have on hand. You'll find more smoothie tips here.

Greek Yogurt Parfait

Greek yogurt parfaits are not only delicious but also packed with protein and calcium. Layer Greek yogurt with your choice of fruits, nuts, and granola in a jar or a bowl. For a protein, boost add a couple of tablespoons of protein powder. You find some of my go-to protein powders here

Salad Jars

Preparing salads in advance and storing them in mason jars can save you time during busy weekdays. Layer your favourite vegetables, proteins (such as grilled chicken or chickpeas), and dressing in the jars. When you're ready to eat, simply shake the jar to mix everything together. Here is a simple chili lime chicken salad jar recipe to try.

Pre-packaged Salad Kits:

Pre-packaged salad kits are a lifesaver. They usually contain a variety of fresh vegetables, such as lettuce, carrots, and tomatoes, along with dressing and toppings. These kits are quick to assemble and provide a balanced meal with minimal effort. To enhance the nutritional value, consider adding some lean protein like grilled chicken, chickpeas, or tofu.

Rotisserie Chicken and Pre-Cut Vegetables

Take advantage of pre-cooked rotisserie chicken available at grocery stores. Pair it with a side of pre-cut vegetables, such as baby carrots, bell peppers, and snap peas. This combination provides a balanced meal with lean protein and a variety of vitamins and minerals. Consider adding hummus or a healthy dip to enhance the flavours.

Whole Grain Wraps or Sandwiches

Opt for whole grain wraps or sandwiches filled with lean proteins (like turkey or grilled chicken), fresh vegetables, and a spread of hummus or avocado. These portable options are quick to assemble and provide a well-rounded meal.

Frozen Vegetables and Pre-Cooked Grains

Frozen vegetables and pre-cooked grains are perfect for saving time in the kitchen. Steam a mix of frozen vegetables and pair them with quinoa, brown rice, or whole wheat couscous. Add some protein, such as canned beans or grilled tofu, and season with herbs and spices for a nutritious, fuss-free meal.

Tuna Salad

Prep a tuna salad that has celery, spinach, or whatever other veggies you have that can be diced up and added in. Add to a plate with a few crackers and 1/4 avocado and you've got yourself a balanced meal.

Bean Salad

Prep bean salad for the week and store it in a mason jar so you can quickly add it to leafy green salads or to rice, quinoa or in a wrap with some other veggies and proteins.

How To Eat Out Stay Healthy

Now for the days, you have absolutely no time or energy or your fridge is empty and you need to rely on takeout for meals here are some tips to help you make healthier choices.

Opt For Grilled

If you can choose between grilled or fried stick with grilled proteins.

Fibre is Your Friend

Choose sides that include plenty of high-fibre carbs like fruits, veggies or salads. If you are having a sandwich or wrap opt for the whole grain option whenever possible

Give Your Take-Out Meal A Boost

Think about what you can add to your meal to pack in some additional nutrients. Some simple options might include adding chickpeas to rice or adding a side of cucumber or other veggies to have with a burger.

The Bottom Line

Eating healthy doesn't have to be time-consuming, even when your schedule is packed. By incorporating these quick and easy meal ideas into your routine, you can prioritize your health without sacrificing precious time.

Remember to plan ahead, choose nutrient-dense ingredients, and build a balanced plate.

Need more healthy tips and meal ideas? Grab the FREE 3-Day Happy Hormone Meal Recipe Guide. It's filled with simple and nutritious recipes


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