Healthy Eating for a Busy Schedule

As a general rule of thumb, eat the healthiest you can at any given time / in any given circumstance. This may mean that you’re not eating the ‘ideal diet’, but you are eating a lot healthier than you might if you relied on high fat and high sugar fast foods.

Tip #1: Have foods on hand that you can pack and take with you.

Quick, on-the-run foods include: fresh fruits and veggies, nuts, seeds, and nut butters (eat in moderation due to high fat content), whole grains and whole grain breads (avoid wheat), and protein foods such as baked chicken, turkey, or fish, hummus, beans, cheese, hard-boiled eggs, and yogurt.

Other options: Leftovers from dinner, and soups.

Tip #2: How to put it together.

Your best insurance plan is to pack up your food the night before. That way if you’re running late in the morning, you just pull the bag out of the refrigerator and go. No worries. What can you put together with the above foods? Here are some ideas:

Sandwiches: hummus, sliced chicken, turkey, cheese, nut butter. It’s best to not have sandwiches too often, due to the high carb content and possible inflammatory effects of wheat. There are many gluten-free breads available for times you really want a sandwich.

Salads: Add a protein food to your salad, or have cut up veggies with cheese, nuts, eggs, fish, or other protein foods. Salad dressings are high in calories, so be mindful of how much you use. Vinaigrette dressings are better than creamy ones.

Other Combos: Fruit and yogurt; fruit and nuts or seeds; whole grain salads made with a whole grain like brown rice or quinoa, some nuts or seeds, veggies or dried fruits, maybe some herbs and a light dressing; soup with salad or sandwich or hard-boiled egg

Food for Two Meals or More: When you make dinner, have some extra food that you can reheat, put in a wide-mouth thermos and take with you. You can also do some extra cooking on the weekend, freeze it in serving portions, and take it out as you need it. This works well with soups. Plus, it’s really nice to have something warm on a cold day.


If you are not sure how to plan meals for your schedule and dietary needs, sign up for my no obligation 15 minute ‘Free My Body’ chat with me at so you can get some pointers.

 Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.

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