I posted earlier in the week some of my tips on techniques to manage a busy schedule, to avoid stress where possible. And while its easy to forget about healthy eating and just grab something quick on the go when you don’t have time to cook, a little bit of preparation can stock you up with healthy, filling meals for the week. I plan to do a longer post some on meal planning, however the tips below are particularly useful when you get really busy.
- Roast some veggies on the weekend for the week ahead. This one does take a little extra time, but a big bunch of roasted veggies will make a great, quick, healthy addition to your meals for the week. To do this, wash/scrub some sweet potatoes, swedes, beets etc – don’t bother wasting time peeling – roughly chop them and then bake. For root veggies, I would roast them at 200 celcius for 50 – 60 minutes, turning halfway through. These veggies can then be blended into soup, tossed in to stirfries or salads, or eat as is with a handful of baby spinach, and a boiled egg/can of tuna/legumes/animal protein
- Stock up on canned legumes – chickpeas, beans and lentils are great to add to salads, soups and even your morning smoothies
- Make your breakfast ahead – make up a weeks worth of chia puddings, overnight oats, or smoothies. All of these can be thrown together in minutes and placed in individual containers in the fridge ready to grab and go in the morning. Chia puddings and overnight oats can last around 4 or 5 days in the fridge, but smoothies are probably best frozen and then defrosted for the mornings.
- If you do grab a take away option for lunch, try to make sure your choices have lots of veggies and a little protein in them. Most quick fix options – even those that seem healthy like salad sandwiches and sushi, can have often contain a lot of refined carbohydrates and little veggies, so choose wisely. Salad bars are often a great idea, you can pick the veggies you like as a base and then add a little protein and other flavours.
To make sure you feel full for the whole day, eggs are a great breakfast option. If you have time, this is a delicious, quick egg dish that will keep you full for hours, and is extremely adaptable. Add some extra protein like smoked salmon, crumbled feta or cottage cheese; fry some mushrooms at the start to add in; toss through some grated veggies; swap the coriander for basil or oregano to change the flavour.