Our bodies thrive when we eat in a calm space with little distraction, but that’s not how our lives work. We are always on the go and that’s when many struggle with healthy eating habits. Here are some tips and tricks to help you succeed!
Meal prep is essential, but no need to prep full meals. I prep various proteins, vegetables, and starches that I will need throughout the week. This allows me to create meals that are different every day. Variety is the spice of life!
Some people may be a little more organized and prefer to have all of their meals prepped out at the beginning of the week. Others will make larger meals during the week and have leftovers the next day. Do what works best for you, but try to always have the foods you need at the ready. That way you always have a meal to grab when you are on the go.
We all know life has a tendency to get in the way and you may not always have meals ready and prepped. You still have to eat and you should prioritize healthy eating even if you are extremely busy. Let’s look at how to keep things healthy.
If you know you'll be out later in the day, fill your early meals with lots of vegetables and be sure to hydrate. Eat nutrient-dense foods, these are the ones with the most vitamins and minerals, they’ll do a better job of keeping you satisfied.
A healthy meal has lean proteins, lots of vegetables, some starch and a little bit of healthy fat (avocado, nuts, seeds…). Some amazing quick items to keep with you are: nuts and seeds (watch the amount you eat), hard boiled eggs, grilled chicken pieces, quality meat jerky (read the ingredients, you want ones that have natural things and not much extra sugar), raw veggies and hummus, some fruit. I always have a plastic fork/spoon in my bag and I wash these and reuse them.
I always have a lot of meal prep containers, I use them for everything, especially salads. I fill it with various leafy greens (get adventurous! Try new ones, they all have so much flavor!), come lean meats, and other proteins. Some people love nuts and seeds in their salads. I often add raw chopped pieces of veggies. Sprinkle with seasonings and put a lemon or lime on the side. It is so good and easy to eat.
In short, you know you will need to eat, so be prepared and keep it fresh!
Below is a GREAT quick meal for breakfast.
Egg Muffins
1 cup lightly packed baby spinach (chopped)
(other recommended veggies)
¾ cup finely diced red bell pepper
¾ cup finely diced green bell pepper
¾ cup quartered cherry tomatoes
6 large eggs
4 large egg whites
¼ teaspoon salt
¼ teaspoon dried basil
¼ teaspoon dried oregano
Black pepper
(add toppings as you please)
Coat a muffin tin with olive oil (I usually put it on a paper towel and wipe the muffin tin, or use spray). Divide your mix-ins between the cups: I usually use spinach, cauliflower rice, but go wild, add peppers, tomatoes, anything!
Whisk together the eggs, egg whites and spices. Fill each cup three-quarters of the way to the top with the mixture.
Bake for 24 to 28 minutes at 350 degrees, until set. Let cool, then use a butter knife to loosen the outside of the muffins. Serve hot or store for later.
They store easily in containers and just pop them in a microwave when ready.
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