Stock The Pantry
With a full pantry, you’ll be able to whip up dinner in no time. Convenient pantry items like low-sodium canned beans, canned tuna, diced tomatoes, nut butter, mixed nuts, unsweetened dried fruit, and whole grains.
Batch Roast Your Veggies
Line a rimmed baking sheet with parchment paper and roast your favorite veggies. By doing so, you will ensure healthy eating habits during the week by having veggies already made.
Blend Your Veggies/Fruit
Add veggies/fruit to a smoothie to fit more servings in your diet. Smoothies make a great breakfast or snack.
Make A Big Soup
Soups are a simple way to eat more produce and fiber-rich beans. Pour single servings in to-go containers to make it easy to grab and go for work.
Plan For Leftovers
If you are preparing a large meal, double the batch. Prepare one for serving and one or more for storage. Double the food with half the mess!
Prep In Advance
Meal planning can save a lot of time and stress in the long run. While the work may sound scary, you’ll be thankful when you find yourself running late and only have a few minutes to eat. Try these meal prep containers.
Shop The Farmer’s Market
It’s almost impossible not to fill up on fresh local produce and eggs when you gather your food at the farmer’s market. Although farmer’s markets are known for being pricey, seasonal produce is often competitively priced with what you’ll find in the grocery store.
Shop The Salad Bar
You can save time, trouble and buy just the right amount for you at your grocers’ salad bar. Try adding common salad toppings to omelets, or other homemade recipes.
Grocery Shop Once Per Week
Heading to the grocery store on a daily basis is a waste of your precious time, and getting there once every two weeks can make your pantry seem scarce. Organize your schedule and plan to grocery shop at the beginning of the week to be more efficient.
Create A Shopping List
Plan your meals and build a list from the ground up. Shopping from a list will eliminate unnecessary temptations from your cart, your bill and you’ll feel better as a result.
Choose Whole Grains
Swap your eating routine and choose 100% whole grains instead of highly processed white or enriched grains. Whole grains are lower on the glycemic index and have a lower glycemic load. You won’t spike your blood sugar as much as simple carbs.
Stockpile The Healthy Snacks
Ditch the candy stash. Drive by the midday drive through. Keep healthy snacks on you at all times. Stockpile them at your work, in your home, gym bag, and purse (or backpack). Convenient go-to’s include nuts, trail mix, fruit, nut bars, apples, bananas, oranges, clementines, dried edamame and air-popped popcorn. Also stock up on Greek yogurt, cottage cheese, hard-boiled eggs and peanut butter for protein-packed snacks.
Visit The Sandman
Sleeping enough goes a long way to help protect your body. Hormones are regulated while you sleep, and people who get quality sleep on a regular basis tend to make better food decisions.
100 Second Breakfast
Homemade breakfast burritos are quick. Place one 6-inch tortilla in a cereal bowl and add an egg onto the tortilla. Add green chilies, a sprinkle of cheese, onions, tomatoes and leftover roasted veggies from the previous night. Microwave until the egg is cooked and top with salsa. Breakfast in 100 seconds; you’re welcome!
Schedule Your Meals
A person who eats 2,000 calories throughout the day will often have more energy and tend to lose more weight than the person who eats the same amount of calories all at one meal. Skipping hunger cues can force our bodies to run on near nothing. Listen to your body and it’ll be easier to resist late night temptations.
Carry A Water Bottle
Hydration is an essential part of being and staying healthy. Make it a number one priority to carry a water bottle with you and refill it throughout the day. The Institute of Medicine recommends men that drink 120 ounces and women 90 ounces of fluid per day. More active? Replace what you’ve lost through sweat as well.
Make Lunch The Night Before
Stop telling yourself how hard it is to wake up early and pack lunch. While cleaning up for dinner put together your lunch for the next day. Planning ahead can make your life much easier.
Keep It Simple
Stop following fad diets. Keep your routines simple. Eat real food and mostly plants with lots of colors and varieties. Balance every meal with high-quality proteins and complex carbs. Make half plate fruit and vegetables to meet your daily fiber needs while staying within your calorie boundaries.