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10 Clean Eating Tips for the Busy PersonĀ 

busy person clean eating healthy eating kitchen hacks time management time saver tips Apr 05, 2021

You are nearing the end of your day. Another evening filled with exhaustion and overwhelm and your head already spinning with the “To-Do’s” of tomorrow.


The absolute last thing that you feel like doing right now is cooking.


“Pizza? Fast-food? If I pick something up pre-made at the grocery store really quick…that wouldn’t be as unhealthy. Maybe those premade sandwiches?”


We begin to rationalize and bend the rules when it’s the end of the day, we are tired, and our willpower is down. Our hunger and the lowered motivation begins to override our brain and steer the ship and drive our decision-making.


The busier we get, the easier it is to forget about healthy eating and living.  Unfortunately, getting caught up in this way is counterproductive.


And the truth is, my friends, this isn't Jesus' story for you.





You might think you are saving time and being more efficient by grabbing a burger and working through your lunch hour then filling up on energy drinks when you start to get tired. 


However, we are actually reducing our productivity levels by eating in this way. And downright making ourselves feel less than awesome.


A poor diet causes us to feel tired and lose energy during the day, which has a direct impact on the amount of work we get done.  It also contributes to many more serious health problems such as chronic disease and weight gain. 


I definitely know I have plenty of stories of getting busy, heading home from town, and thinking, "I am WAY too fricking tired to cook." Because I know my fridge is empty and void of any healthy foods that I had from leftovers or meal prepping.



The times I cave and stop by the nearest fast food joint to pick up a delicious smelling grease-laden calorie-dense meal that I KNOW I will quickly regret eating afterward EVERY. TIME.


And it always feels the same every time we choose that type of food to eat. I don't know about you, but me...just bogged down, cloudy brain, tired, and lacking motivation. Shame and guilt start to really stir up in me. 


So, if we know how we are going to feel after we indulge in these nutrient-empty, sodium-packed, or sugar-filled (delicious to our tastebud) foods, we need to beat our brain and have a gameplan!


There are plenty of ways to turn your diet around and start eating healthy, even when you are super busy. 


In this article, I share 10 of my top tips for eating healthy when my time is extremely limited. 


1. Plan Ahead 

A lot of people say, “If you fail to plan, you plan to fail,” and when it comes to healthy eating, this is absolutely right.  If you don’t put together some sort of plan to eat healthy then you are going to end up eating unhealthy junk foods.  The best way to plan ahead is to list down the foods you plan to eat tomorrow at the end of each day and then prepare what you can the night before.  You may argue that you simply don’t have the time to do this, but realistically, it’s only going to take 10 minutes to pack a few healthy snacks and prepare a healthy lunch.  Surely you can find 10 minutes at the end of each day to do this? OR you can meal-prep on Sundays and not have to worry about it for the rest of the week. Easy-peasy!



2. Don’t Do Your Weekly Shop When You Are Hungry 

As part of your healthy eating plan, you need to start buying healthy foods when you do your weekly shop.  Doing your weekly shop when you are hungry makes this task a lot more difficult as your hunger will naturally draw you towards convenient junk foods.  Therefore, make sure you have something to eat before you do your weekly shop. 



3. Take Full Advantage of Fruits 

When you are busy and you start to feel hungry, what’s your usual course of action?  If you answered, “head over to the vending machine and grab a quick snack,” then you are not taking full advantage of fruits.  Fruits can be just as filling as chocolate or crisps, provide much more nutritional value and contain a lot fewer calories.  They are just as quick and easy to eat, so even if you are super busy, fruits are the perfect snack food.  Make sure you pack a few pieces of fruit into your bag each day, and then when hunger calls, you have them readily available. 



4. Always Carry Nuts 

Nuts are another fantastic, healthy food that you can use as a substitute for vending machine snacks.  They provide your body with a selection of health-boosting vitamins and minerals along with good amounts of protein and fat.  To avoid the temptation of unhealthy snacks, make sure you always carry a bag with you so that you can quickly grab a handful whenever your stomach starts to rumble. 



5. Incorporate Vegetables into Every Meal 

This may sound like too much of an effort when your time is limited.  However, if you choose the right vegetables, it hardly takes up any of your time at all.  Salads, soybeans, sun-dried tomatoes can now all be purchased from supermarkets in a ready-to-eat form while chopped tomatoes can be heated up and used as a sauce in under five minutes. 



6. Look for Lean Fish & Meats 

When you are busy and have forgotten to bring your healthy packed lunch, grabbing a quick burger, or hot dog might seem like the best option.  However, there are plenty of healthier meat choices out there.  Most hot deli counters allow you to buy roasted chicken, which is both tasty and nutritious.  Most supermarkets also sell cooked chicken breast slices.  Lean meats are just as quick to eat as burgers and hot dogs but provide your body with higher quality protein and no nasty added ingredients. 



7. Get A Thermos Flask 

One bad habit I have noticed among busy people is that they regularly buy branded coffees.  This doesn’t seem like such a bad habit on the surface, but when you consider that six of the drinks on the current Starbucks menu exceed the 300 calorie mark, it’s a habit that can quickly add over 1,000 empty calories to your week.  So instead of hitting the coffee shops every day, get yourself a thermos flask and fill it with coffee or tea.  Both these options will give you easy access to your favorite hot drink without adding hundreds or thousands of calories to your week. 



8. Use Smoothies 

Smoothies are an excellent way to fit various fruits and vegetables into one convenient drink, and the best part is they take just a few minutes to prepare.  To make a smoothie, you first need to pick the fruits and vegetables you plan to use.  Then chop them up into chunks, place them in your blender, add a few other optional ingredients if you like (crushed ice, fruit juice, milk etc.), blend until the mixture becomes smooth, and then pour the smoothie into a flask. 


If you are really stuck for ideas then check out Smoothie Web for some great smoothie recipes. 



9. Batch Cook Recipes 

Your freezer is a very valuable tool if you want to eat healthy and save time.  If you know you are going to be having a particularly busy week, then cook up a large batch of healthy food at the start of the week, divide it into individual servings, and freeze these servings.  Then on the days where you don’t have time to cook, simply get these frozen servings out of the freezer the night before and warm them up when you are ready to eat.  Doing this will allow you to enjoy healthy, nutritious meals without having to cook every night. 



10. Choose the Lesser Of Two Evils 

Sometimes, despite your best efforts, events will conspire against you, and you won’t be able to eat healthy.  You’ll accidentally leave your healthy lunch at home, the local shop near your work will have no fruits or vegetables left and your only choice is to head to a fast-food outlet.  In these situations, simply choose the lesser of the two evils.  Take a look at the amount of salt, the calories, and the number of trans fats in each option on the menu, and then choose the least damaging.  This isn’t exactly healthy, but it’s making the most of a bad situation. 



Sticking to eating healthy is tough at the best of times, but when you are busy and stressed, it can sometimes seem impossible.  I hope the tips in this article have shown you that eating healthy when you are super busy is not only possible, but it’s also very manageable if you approach it in the right way.  Eating junk food doesn’t do you or your body any good, so if you are one of those people who feel they are too busy to eat healthy, now is the time to change. 


Comment below or ask any questions & share with those you love!


Cheers to your health & happiness, 


Health & Happiness Ninja
[email protected]



P.S. I’m always here for you. If you’re ready to take the next step towards becoming fit, healthy, and energetic without becoming a slave to time, and want to do 1-on-1 coaching with me, get direction, clean recipes, a workout plan and make lifelong habit changes, reply back to this email or text/call me at (707) 600-6658!

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