Healthy eating on a tight schedule sounds like an oxymoron. You’re probably reading this like you want me to do what??? With the schedule that I have? You’re trippin. BIG trippin. But listen, I promise you I’m not. It is possible to eat healthy without missing a beat. I know, it sounds like I’m making this up, but I’m about to outline 10 hacks for you to make this a reality. The adjustment period is hard at first, but after you get used living your life this way, it’s second nature.
I just finished Arbonne’s 30 Days of Healthy Living and it totally changed my viewpoint on food. Their entire approach to eating is cutting down on toxins and allergens that could cause bloating and GI/liver issues. Their program is expensive, but helps you develop healthy eating habits. Check out my experience here!
But if you don’t want to do something as drastic as the Arbonne challenge, there are several ways you can incorporate healthy habits into your everyday life. The changes, hopefully, will be astronomical on your body and how you feel, but not on your account or schedule.
What is Healthy Eating?
There are so many fads on the internet about what healthy eating is. There are constantly new diets coming out of the woodworks about what you should cut out, eliminate, binge, etc. If you see a diet that you think is interesting or led to significant changes for someone you know, then try it!
There’s nothing wrong with a little trial and error because everyone’s body is different. But, make sure to do your research first. Talk to an expert or your physician about what is best for you! However if diets and fads aren’t your thing, there are some general healthy eating guidelines from the CDC for you to follow:
Be Open Minded
Most times, healthy eating focuses on what you CAN’T have, but it’s time to focus on what you CAN have. However, this requires you to be open minded to trying new things. Don’t write off something because you’ve never heard of it, or it looks gross, or you hated it as a kid. Try foods quite a few times before you decide you don’t like it.
Look up different fruits and vegetables and nuts that you haven’t tried before. Venture into the organic section (I promise it’s not as scary as it looks). Don’t let the terms Gluten Free, Paleo, Keto, Vegan, and Vegetarian scare you. They’re probably the easiest ways to accomplish healthy eating on a tight schedule.
During my Arbonne Challenge, I tried new things like almond butter, coconut oil, and different veggies like bean sprouts. I also hated soy milk…but had never drank it??? Now it’s the milk I use every morning in my shakes, and guess what…no digestion issues! I’ve also discovered substitutes like agave for honey, almond flour, etc. If I hadn’t been open to trying new things, this would have been a miserable 30-days for me and I would have missed out on a lot of really good food!
Diversify Your Food
The CDC suggests that you “eat the rainbow”, or, eat vegetables and fruits of different colors. If your plate always looks like a one dimensional beige palate, switch it up. There are so many reds, oranges, yellows, etc. in your produce section. Add them to your side dishes, salads, pastas, etc. A lot of the Melanated Meals and Munchies are going to include varieties of fruits and vegetables.
As you’re shopping for fruits and vegetables, keep in mind that you have options. You can use fresh, frozen or canned. Frozen and canned have a longer shelf life and often are already portioned. Their drawback is they sometimes contain preservatives, sauces, or unhealthy additives. Be sure to check out the label and certain online reviews to help you address any concerns.
Well-Rounded Diet
Healthy eating means a plate full of vegetables and fruits, as well as grains, nuts, lean meat/poultry, fish, low/non-fat dairy that meets daily caloric needs. It also means reducing trans fat, saturated fats, cholesterol, salt, and added sugar. Below, Harvard School of Public Health and Harvard Medical School have outlined the ideal healthy eating plate. This guide helps illustrate portion control of the variety of foods of a healthy meal.
Daily caloric needs vary based on several factors. First, gender matters as women only require about 79% of the daily caloric needs of men. Also activity level matters. The more active you are, the more calories you need. However, if you’ve been pretty sedentary (like most of us during quarantine) then you’ll need to reduce your calorie intake. Numbers fluctuate with age too, so it’s important to find out your individual needs are. Use the internet to help, but also consult your physician or nutritionist.
Reduction of Comfort Foods
Sometimes you’re sitting there minding your own business and then you’re like, “Man…some chocolate chip cookies would be FIRE right now!” Then before you know it, you’ve eaten through a whole sleeve of Chips Ahoy and feeling less than thrilled about yourself. Healthy eating doesn’t mean go all Jillian Michaels and chuck out everything that you enjoy. It means eating your favorite foods in moderation. It also mean eating your favorite foods in smaller portions or finding substitutes for them.
If you really like burgers from Five Guys, split one with a friend (you know you don’t need that whole burger). If you really like chocolate chip cookies, find Gluten Free versions or make them yourself with substitutions like almond flour, semi-/non-sweet, or vegan chocolate chips. Make your own coffees at home to reduce the sugar (and money) impact of popular chains. If you want chips, put them in a bowl and limit yourself to that serving instead of getting caught in the trap of a bottomless bag.
Why is Healthy Eating Important?
Obesity
First, healthy eating reduces your chances of developing chronic diseases like diabetes and obesity. Obesity affects 33% of adults in America and leads to heart issues, diabetes, energy insufficiencies. Second, healthy eating improves your heart health. In addition to working out, healthy eating is also beneficial for your heart.
Reducing cholesterol reduces the risk for clogged arteries (leading to heart failure and heart attacks). Also, the bigger you are, the harder your heart has to work. Heart failure is a major risk for obese individuals. Therefore, it’s important to not overload your heart and maintain a healthy weight.
Undernourishment
On the flip side, being underweight and undernourished is also a concern to pay attention to. When a person is undernourished, they do not get enough calories and are deficient in recommended nutrients. Deficiencies in zinc, vitamin A, iron, and iodine can lead to vision issues, growth delays, healing interruptions, and immunodeficiency, among a mountain of other problems. There are also a number of symptoms: fatigue, weight loss, sunken/hallowed facial structures, irritability and affect disorders like anxiety or depression.
Regardless of how busy we get, it is important to keep in mind that malnourishment can come in the form of being overweight, underweight, or a “healthy” weight with bad habits. It is essential to identify which category YOU fall in and take the necessary steps to get healthy. These are general guidelines to push you in the right direction, but you have to figure out what’s best for you. Until then, the following 10 Hacks for Eating Healthy on a Tight Schedule will outline easy tricks to implement healthy habits into your busy life.
10 Time and Money Saving Hacks to Live a Healthy Life
1. Take the time to plan meals
Plan out your meals for the week or even the month! This will help you when it comes to grocery shopping so you know exactly what you are looking for. A shopping list reduces money wasted on food that you end up letting go bad. Also when you plan meals, it is easier to focus on nutrition and putting healthy food into your body.
Also, as time consuming as this trick seems, it will actually save you time on the backend. When your meals are already planned for the week, you reduce the amount of time during the week spent trying to decide what you want to eat. Consider how much time you waste thinking, “Hmmm…what am I going to make for dinner tonight?” You debate whether to eat out or to cook and then if you decide to cook, you have to go to the store.
Eliminate all of that by taking 30 minutes on Sunday to plan your meals for the week, then go shopping and get everything in one fell swoop. Most foods have at least a week long shelf life, so you don’t have to worry about food going bad.
Add your meals to your calendar, or use this Meal Planner. Equipped with 52 weeks worth of food planning, shopping lists, and a place to write down ideas for foods you want to try. Plus it’s only $7, paperback, and small enough to throw in your bag!
2. Get creative with leftovers
One idea for eating healthy on a tight schedule is make one big meal that lasts for days and days. Nobody likes leftover baked chicken or the same steamed veggies for days and days. Over time, the container gets pushed to the back of the refrigerator until it smells like someone died…twice. Wasted food, money, and probably a last minute trip to a fast food place.
This is why you have to get creative. When you have leftover chicken, shred it up and throw it into a quesadilla. Made some chili but can’t stand to look at it anymore? Then throw it on top of oven baked fries for a healthy version of chili cheese fries.
You may have to think outside the box, but it’s better to get a lot of uses out of leftovers than let them go bad. Especially when you’re only cooking for you, it is hard to not have leftovers. But continue to save time by repurposing your food as this takes a shorter time than starting a meal from the very beginning.
3. Stop wasting money on food prep
Food prep sounds like a great idea for healthy eating on a tight schedule…until its day three and that baked chicken and veggies sounds repulsive. You think you’re doing a great thing on Sunday by whipping up all your containers. Then come Tuesday, when you’re sick of that food, you’ll end up not even eating it and wasting your time and money. If you want to food prep, I suggest food prepping individual items that you can put together in different combinations for different meals.
For example, put in tupperware containers baked chicken, cooked pasta (gluten free or wheat for added health benefit), mixed veggies, and a variety of sauces (salsa, pasta sauce etc). Then throughout the week, you have the bases for a variety of meals. You can have baked chicken and veggies. Then the next night you can have a chicken and vegetable pasta. Maybe, you go for a vegetarian option and just have a vegetable pasta. There are three different options right there based on the same containers of food. If you try out this hack, comment your bases and the meal combinations you create!
4. Pre-prepare and freeze fresh fruits and vegetables
I would have to say the most time consuming part of cooking is the prep. Cutting vegetables takes the longest and puts a dent in healthy eating on a tight schedule. The other downfall to cooking is that fruits and vegetables, the foods you’re supposed to have the most amount of, go bad…quickly. But, don’t fear, there is a solution – pre-chop then freeze your produce. As soon as you get done grocery shopping, chop up your vegetables and throw them in the freezer. Taking a little time at the beginning of the week is going to be a huge time saver.
If you know you’re using them soon, then it is okay to just refrigerate those instead of freezing them right after purchasing them. If you’ve frozen them, then the morning that you’re going to cook them, remove your veggies from the freezer and put them in the fridge to thaw. Fresh produce has a higher yield for your money than pre-packaged frozen produce. So buy fresh, then freeze to get the most bang for your buck.
5. Eat produce in season
Just like you go through seasons where you’re more or less accessible, so do fruits and vegetables. In order to be the most efficient when shopping, you want to find fruits and vegetables when they’re in season. They will be easier to find and cheaper to buy. When they are less available, their prices go up. Some examples of produce and their season are,
- Winter:
- lemons
- oranges
- kale
- radishes
- grapefruits
- Spring:
- apricots
- avocados
- mangos
- pineapples
- strawberries
- asparagus
- carrots
- mustard greens
- Summer:
- black and blueberries
- peaches
- rasberries
- tomatoes
- watermelons
- broccoli
- cucumber
- green beans
- zucchini
- Fall:
- apples
- cranberries
- grapes
- pears
- butternut squash
- cauliflower
- garlic
- ginger
- mushrooms
- potatoes
- pumpkin
- sweet potatoes
For a complete list of produce and their seasons, you can check out J and J Foods.
6. Reduce salt and other seasonings
Salt is not the only seasoning. I promise there are other ways to get some flavor than adding salt. The problem with salt is that it has a direct impact on your blood pressure. According to Blood Pressure UK, salt in your body draws in and retains water. Therefore, the more salt you have, the more water your body retains. The more water your body retains, the higher your blood pressure is. You want to reduce your blood pressure to a healthy number (120/80 or in that range) and limiting your salt use is the best way to do that.
Spice up your life by using other spices:
- oregano
- paprika
- cayenne pepper
- cinnamon
- garlic salt or powder
- onion powder
- thyme
- allspice
- ginger
These are only a few options, but the possibilities are endless. Check out this gift set by Amazon, complete with 24 different Simply Organic spices. Try some out and do some research on what are some good salt substitutes. And don’t misunderstand me. Salt is good and a definite necessity, but in moderation.
7. One pot or pan meals
This is my favorite hack when it comes to healthy eating on a tight schedule. I am the queen at throwing everything in one pot or on one pan and calling it a day. This hack is beneficial for many reasons. The first, is that all the flavors get to enhance each other. Whether you put everything in one pan or pot on the stove, or throw everything in the oven, the flavors are going to run together like a group of wet skittles.
The second benefit, is the clean up. When you reduce the number of dishes used, you reduce the number of dishes you have to clean, thus saving you major time. The third benefit is your ability to cook and do other things simultaneously. Got a paper to write? Have kids? Upcoming deadline? Put everything in the oven, set a timer, and do what you gotta do. The best thing for you to have is a crockpot.
8. Healthy pre-packaged or pre-prepared food
Frozen foods are not the arch enemy of your nutrition efforts. Without a doubt, they are the most convenient when it comes to healthy eating on a tigh schedule. But, there is a right way to do this. According to WebMD, you’ll want to find frozen meals that are dubbed as either light frozen meals or regular frozen meals. Light frozen meals have less than 300 calories and 8 grams of fat. Regular frozen meals have 360-400 calories and 25 grams of fat. Most of the time, you’ll want to aim for light frozen meals, but regular frozen meals will suffice. As you shop for these meals, check the label to make sure they meet these requirements. Also check the servings and sodium. You’ll want to ensure they aren’t being tricky with the labeling.
Most importantly, you’ll want to choose options with lots of vegetables, and a lean protein. Some healthy options are Healthy Choice, Lean Cuisine, and Smart ones. For a complete list of options, check here.
9. Replace unhealthy parts of your meals
Substitute some of your unhealthiest habits for a great impact of your nutrition. Replacing your sugary or fattening ingredients takes some patience, creativity, and open mindedness. There are so many ingredients out there that are better for you that don’t take away the flavors that you love so much.
Your foods may taste different, but that is to be expected. Your ingredients are slightly different, so the taste will be as well. But you are setting yourself up for immediate failure if you think your food will taste the exact same. Instead, ask yourself if you like it or don’t.
Google has been my best friend during the Arbonne challenge as there were so many ingredients I had to exchange.
Examples of some ingredients that you can make substitutions for are below:
- natural agave for honey or syrup
- stevia for sugar or natural sweeteners
- coconut oil for butter
- almond butter for peanut butter or Nutella
- olive oil for canola or vegetable oil
- liquid aminos for soy sauce
- almond flour for wheat flour
- soy milk for dairy milk
- vegan yogurt for sour cream
- mashed cauliflower for mashed potatoes
I was nervous too when I first started, but now that I’m done, I’m thankful that I ventured out. I made up half of my variations from internet recipes and they just worked out. Now don’t get me wrong. There were more than a handful that were not it…at all. But that comes with the territory.
Have fun with it and be open to trying out new stuff. You never know what you’ll end up loving. I’ll be sharing my favorite substitutes, but, if you find one that you love, share it in the comments, contact page or on Twitter.
10. Consider replacing meals or intermittent fasting
I know some of you are disappointed by this last point. You’re sitting there like, “I read all this just for that to be number 10?? Skipping meals? No ma’am, no ma’am”.
My best friend is the same way. When I tell her I’m skipping meals or eating dinner at 6 o’clock and that’s it for the night, she immediately shakes her head. But it’s not as bad as it sounds if you do it right. I love food just as much as the next person, but my relationship with it needed some space, just like any other relationship. Therefore, I find different ways to separate myself from food that don’t make me feel like I’m suffering or running away from food.
Meal Replacement Shakes
One method to healthy eating on a tight schedule, is to replace meals with shakes, preferably in the morning. If you have a blender like the Ninja, or Nutribullet, you can whip up individual shakes and roll right out the door.
However, these are some pricey options, and may not fit in your budget. Opt for a more affordable model like the Hamilton Beach individual blender for $20 or the Magic Bullet Blender for $37. All of these models have the same idea, blend everything the same cup you are taking on the road with you. Throw in some meal replacement protein powder, soy milk, fruits, spinach, and call it a day. BOOM breakfast.
Arbonne also has a good selection of meal replacement shakes to choose from! You’ll feel hunger pains at first, but after you get used to that portion for breakfast, you’ll adjust.
Intermittent Fasting
The second method to healthy eating on a tight schedule is intermittent fasting, or IMF. This is where you restrict your eating hours and increase your fasting period. When you go more than 12 hours without eating, your body goes into fasting so it relies on fat storage for energy production. However, when you’re in the fed state, your body can rely on stored glucose that was absorbed during your last meal, leaving your fat stores untouched.
IMF can be done in 16/8 or 14/10 splits. This means you fast for 16 hours and consume food during an 8-hour window (or 14 hour fast with a 10 hour window). For example, if you eat your last meal at 6 pm, you would eat your next meal at 10 am on the 16/8 split. If that’s not doable, then try a different combination. The main goal is to go at least 12 hours without eating.
The other important aspect of IMF is what you eat during your eating hours. It does no good to fast, then eat everything in sight during those hours. You still need to eat regularly portioned, healthy foods. This eating trend is merely a suggestion and you should research more about it before deciding to undertake it. Also consult with your physician or dietician on your best approach.
Start a Healthy Life Now
To the left are my pictures April 20th, 2020 (left) and May 19th, 2020 (right). These 30 days were a struggle, but the results paid off! I didn’t go hungry or die, I just discovered new foods and got creative in the kitchen. I also cut out some of my bad habits like binging junk food/chips, eating out all the time, and drinking sugary drinks. You don’t notice the change until you’re done, but once you do, it’s so rewarding.
Living a healthy life doesn’t need to make a dent in your wallet or your schedule. It does, however take commitment and an open mind. You also have to change your mindset about eating healthy. Once you convince yourself eating healthy is delicious and fun, just like eating junk food, your relationship with food may start to change.
Never miss another post! Sign Up for email notifications
5 thoughts on “Healthy Eating on a Tight Schedule – 10 Time and Money Saving Hacks”