Life is busy and unfortunately something that can slip when the schedule gets hectic is healthy eating! Recently I hosted a twitter chat and heard some of the biggest challenges around healthy eating for a busy schedule, here's a recap of the challenges and tips.Challenge 1: No time for breakfast
Solutions: Make a batch of smoothies the night before and store in a to go mug, so you can drink your breakfast on the go. Rethink breakfast and have leftovers instead. Eggs, toast, and a piece of fruit takes only minutes to pull together. Make a batch of oatmeal on the weekend and then on the weekdays, just heat up a bowl of oatmeal quickly. Keep a box of bars like KIND Snacks Fruit & Nut bars in your car or at the office, for an easy breakfast fix.
Challenge 2: Too busy for lunch
Solutions: Think of lunch as snacks instead of a 'meal' - for example: have a yogurt cup with fruit and granola and then later have pistachios and dried fruit. Schedule time in your day for lunch! Set reminders in your calendar that it is time for lunch. Opt for a liquid lunch and have boosted up smoothie with fruit, vegetables, and a protein source (e.g. yogurt, kefir).
Challenge 3: Need quick dinner ideas
Solutions: Three of the quickest dinners I can suggest: tacos, breakfast (or as we call it at our house 'brinner'), and stir-fry. The best part each of the meals are really complete meals and can include grains, vegetables/ fruit, and protein.
- Tacos: Here's a suggestion of what to include... Veggies: chopped onion, tomato, cucumber, and olives, Protein: chicken, beef, or tofu, Grains: whole corn tortillas (soft or crunchy) or brown rice. Toppings: guacamole, plain yogurt, and shredded cheese.
- Breakfast at dinner: Eggs, whole grain toast, and fruit!
- Stir-Fry: Keep bags of frozen stir-fry veggies on hand (snap peas, carrots, broccoli...) and stir-fry with chopped garlic and fresh ginger. Then remove the veggies and cook your protein of choice (e.g. chicken, steak, or tofu) with chopped garlic and fresh ginger. To finish make a sauce of equal parts: light soy sauce, honey, and sesame oil. Serve over brown rice or quinoa.
For more tips - check out the recent 5 Ways to Add Grilled Veggies to Your Meals post!
Solutions: Think of the formula: fruits, vegetables, and protein! Making smoothies is quick and easy and you can easily mix up the variety and add in an extra boost when needed with: chia seeds, flax seeds, hemp seeds, fish oil, or flax oil.
Mango Smoothie: 1/2 cup plain yogurt, 1 cup frozen mango, and splash of juice or water (to make it easier to blend). Blend until smooth! If desired, sweeten with honey.
Fresh Strawberry Kefir: 1 cup fresh strawberries (stems removed) and 1 cup plain kefir. Blend until smooth!
Green Monster: 1 cup spinach, 1/2 cup pineapple, 1/2 cup plain yogurt, and splash of juice or water (to make it easier to blend). Blend until smooth.
Share your biggest challenges for eating healthy with a busy schedule and I may include solutions in an upcoming post, email Molly: firstname.lastname@example.org.