Eating healthier often means meal-prepping or taking extra time to make healthier meals. But how do you stick with it if you have little to no extra time in your day? It’s so easy to resort to quick snacks and unhealthy options when you just need something fast.
My Favorite Healthy Eating Hacks
I’m nowhere near perfect at this, but here are a few of my favorite hacks to eat healthier as a busy parent and professional:
- Write out your week’s menu ahead of time. For me, I’m much more likely to commit to my meal plan if it’s written out and easily visible. Even better if I have the ingredients sitting out, ready to go.
- Have plenty of healthy snacks. It’s so easy to reach for a yummy snack that’s quick and easy, even if it doesn’t have much nutritional value. Stock up on healthy snack options and drinks so you’ll be satisfied between meals and more likely to keep up with healthier habits.
- Save time by putting in a grocery pickup order. Just think about how much time it takes to meander through Walmart to get groceries. Once you’ve made your week’s menu, go through your cupboards to find out what you already have. Then, add the missing ingredients to your cart. You’ll easily get back an hour that you can then put toward food prep.
- Have a water bottle with a straw filled and beside you all day. You’ll be much more likely to drink more water when it’s convenient and easy.
- Any time you’re making something that would also freeze well, double your batch and throw the extra in the freezer. On a busy day, pull one out and pop it in the oven.
- Make big batches and then portion out the leftovers in glass containers for the rest of the week. Here are a couple glass meal prep containers that are very similar to the ones I just bought. And they have a high overall review rating!
Also, here are a few ideas from other busy parents & professionals:
Batch-Cook on Weekends
“I know firsthand how challenging it can be to balance work demands with eating healthy, especially for busy parents and professionals. One of my favorite meal prep tips that has worked for me and many of my team members is batch-cooking on weekends.
I set aside a couple of hours on Sunday to prepare big batches of versatile ingredients like roasted vegetables, grilled chicken, and quinoa.
These can easily be mixed and matched throughout the week for different meals. For example, I’ll use the roasted veggies in a salad for lunch one day and toss them into a quick stir-fry for dinner the next. Another tip that’s been a game-changer is using a slow cooker or Instant Pot.
One team member with a hectic family schedule swears by prepping ingredients in the morning, throwing them into the slow cooker, and coming home to a ready-made, nutritious meal. It’s all about making smart, simple choices that save time and ensure everyone eats well.”
Aseem Jha, Founder, Legal Consulting Pro
Plan Ahead and Use Shortcuts
“My best meal-prep tip is to keep it simple and plan ahead. Prep ingredients that you can use in different ways throughout the week, like roasted veggies or grilled chicken; Costco chicken works perfectly with this. Another trick is to get good storage containers so you can portion out meals and just grab them when you need to. And don’t be afraid to take shortcuts—pre-washed greens or frozen veggies are total lifesavers!
A little prep makes healthy eating way easier, even when you’re short on time. Also, plan in your favorite meals too. Get the kids involved—they’re more likely to eat food they have a hand in making and deciding.”
Verona Angol, Nutrition Coach, VA Nutrition Coching Ltd
Incorporate Portion-Sized Meals
“I started meal prepping when I felt hectic working as a student years back and managing multiple tasks; it transformed my eating habits. One trick I found incredibly helpful was portion-sized meals. For example, I’d roast several vegetables, cook grains, and prepare lean proteins in one go. This meant that I had a healthy meal throughout the day, and after returning home for dinner, I took a subscription for meal kits for balanced dinners. So I don’t need to prepare for dinner.”
Suraj Yadav, Search Engine Optimization Specialist, Quicklly, INC
