5 Tips for Eating Healthier in a Time Crunch

While saying 'I'm too busy' is a convenient excuse, you deserve better! My tips are perfect for prioritizing your health despite your busy lifestyle.

5 Tips for Eating Healthier in a Time Crunch

This is for all the wonderful women over 40 who are juggling a million things at once! I get it – life can be a whirlwind, and sometimes healthy eating takes a backseat. But what if I told you that eating better in a time crunch doesn't have to be a superhuman feat?

The most common excuse I hear for not not making more nutritious choices or exercising is, “I don’t have time.” REALITY CHECK: I get it, you’re busy, but guess what? So are your fit and lean co-workers, neighbors, relatives and friends.

And by the way, there’s nothing “more special” or “unique” about them that magically grants them time to exercise and cook a healthy dinner. They are prioritizing health and nutrition because they know how awesome life is when you feel amazing.

While lack of time is a convenient (and common) excuse for living an unhealthy lifestyle, you must know in your heart of hearts that you deserve better.

In this blog, we'll explore 5 practical time saving nutrition tips that can absolutely fit seamlessly into your busy schedule, making nutritious choices second nature. Let's uncover the secrets to nourishing your body (instead of your car!), even when life is at its busiest.

Tip #1: Be Prepared

When you’re crazy-busy, the best way to guarantee adherence to your healthy nutrition goals is preparation. It takes the same amount of time to pull out a banana and a hard-boiled egg as it does to unwrap a sugar-laden breakfast treat from the vending machine.

Of course, the vending machine fare seems easier because it’s always there. This means that your job is the make sure that the banana and hardboiled egg are always there, too. You and I both know that you’re already spending time shopping for and purchasing food. So why not use that time more constructively and purchase healthy food?

Schedule time on the weekend to do your grocery shopping for the whole week. If you don’t like cooking, buy a rotisserie chicken, remove the skin and turn it into five different meals for the week. Done.

Tip #2: Create Go-To Meals

Most people habitually eat the same few meals for breakfast, lunch and dinner. Count me as one of them.

Let's take breakfast: I start every morning with a huge water bottle and coffee with a splash of half-and-half. I enjoy it with one of my regular breakfasts: 1 slice of sourdough toast with greens and smoked salmon, 2 sunny-side up eggs  + egg whites with greens, a banana smoothie with protein powder and greens powder, and mixed greens with a serving of lean protein on top.

Do you have healthy go-to meals? 

Create your own that list of meals that can be made easily and eaten even when you’re completely fried (no pun intended). When you have these go-to healthy meals ready to go, it’s almost like you’re putting your weight loss journey on autopilot. Spending two hours on Sunday to plan your meals for the week will save you time, money and calories.

Tip #3: Make It Mobile

During the week, resist the temptation to patronize restaurants, grab n go counters, vending machines and conference room potlucks by packing your healthy lunch. When you prepare your own food, you are 100% in charge of the ingredients AND the portion sizes. 

There are many fashionable and functional soft coolers available these days. I have one that looks so much like a purse that I may have inadvertently snuck a healthy lunch into a venue that prohibited outside food 😈.

If your job keeps you on the road all day, invest in a cooler or hot pot that plugs into your car. Need something even simpler? There’s always the good ol’ Thermos. My kids make healthy soups and put them in a stainless steel thermos. 

You’ll be grateful come 3:00 pm when you’ve passed up the salty gas station sandwich for your own homemade salad. There’s nothing worse than an afternoon slump that could have been avoided!

Tip #4: Know Thy Restaurants

Even with your best intentions and pre-planning, an unscheduled dining out experience could crash your healthy living party.

Thankfully, most restaurants have healthy choices on their menus. Check out the appetizers. Often, they are more than enough portion-wise. If you don't see something that fits your needs, don’t be shy: ask them to prepare a special dish. You’re the boss!

Need help? There are apps where you can type in your zip code and it will list nearby restaurants with menu suggestions. All the nutritional information is at your fingertips to help you make better choices.

Tip #5: Don’t Give Up

The first few weeks of planning will take longer, but once you get into a rhythm, you’ll save time and money. If you find yourself in a situation where you can’t eat 100% healthy, watch your portion sizes. 

And remember: perfection isn't required for healthy living, just hop back on the horse at your next meal.

Bottom Line: If you choose to eat healthy, you can do it with simple preparation. I never leave the house without a little cut-up fruit, nuts, and the like because when I get hungry, I have to eat. Otherwise I turn into a cranky three-year old who wants to pound sand while throwing a tantrum and eating a gallon of ice cream. Trust me, it’s ugly, so I avoid it at all costs 🙃


As we wrap up our journey to eating healthier in a time crunch, remember that change doesn't happen overnight. 

It's about taking small, sustainable steps that fit seamlessly into your busy life. Every nutritious choice you make is a step toward a healthier, happier you, and that's a journey worth celebrating! 

So, embrace the long game, stay committed to prioritizing your health, and watch as these habits transform your life over time. Your future self will thank you for the investment you're making today. 

Here's to a healthier, more vibrant you, one bite at a time!

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Good news!

Because planning ahead is so essential, yet often difficult to adopt and maintain, I created an eBook called Fast & Easy Meal Prep Recipes to help you get over those first hurdles.

Inside you’ll find mouthwatering make-ahead recipes for:
- Breakfast
- Lunch
- Dinner
- Snacks (this section might be my favorite!)

Download it here!

Categories: : Nourish