How to Eat Well When You Have No Time

When we’re really busy or stressed, nutrition is often one of the first things to go. This article covers how to eat well when you have little to no time to prep or cook meals. These time-saving nutrition tips show you how you can utilize convenience foods to save time while still eating healthy.

How To Eat Well When You Have No Time

Here’s the 4-step process for how to build a balanced meal without much cook or prep time by utilizing the right kind of convenience foods.

1. Quick Protein Sources

Fill about 1/4 of your plate with a quick protein source that doesn’t require a lot of cooking time!

• Protein options that don’t require cooking:
  • Canned tuna, salmon, or chicken
  • Greek yogurt or cottage cheese
  • Rotisserie chicken or deli meat
  • Canned beans or lentils
• Protein options that only need minimal cooking time:
  • Tofu
  • Eggs

2. Easy Carb Sources

Fill about 1/4 of your plate with a carb source that you can prepare quickly!

• Carb options that don’t require cooking:
  • Whole grain bread and cereals
  • Rice cakes or wheat crackers
  • Tortillas and wraps
• Carb options that only need minimal cooking time:
  • Oatmeal
  • Microwave rice
  • Frozen corn or peas
  • Sweet potato (in the microwave)

3. Fruits & Veggies

Fill about 1/2 of your plate with fruits and/or vegetables that are quick to prep.

• Fruit/veg options that don’t require cooking:
  • Frozen fruit (for smoothies)
  • Raw veggie slices
  • Bagged salad kits
  • Whole fruits
  • Salsas
• Fruit/veg options that only need minimal cooking time:
  • Steam veggies in the microwave

4. Optional Add-Ins

Adding extra healthy fats, sauces, and seasonings make your food taste good without a lot of extra time!

• Avocado slices
• Nuts & seeds
• Cheese
• Spices and herbs
• Pre-made sauces, salad dressings, or condiments

Putting It All Together: Example Meals

Here are some balanced breakfast ideas that are quick and easy to throw together.

• Microwave oats w/ protein powder & fruit
• Smoothie w/ yogurt, berries, & nut butter
• Greek yogurt w/ fruit & chia seeds
• Cottage cheese w/ fruit & granola
• Avocado toast w/ fried eggs

Here are some lunch and dinner ideas that you can make in under 10 minutes.

• ‘Snack’ plate w, deli meat, cheese, whole grain crackers, veggies & dip, fruit, nuts, etc.
• Rotisserie chicken w/ microwave rice & veg
• Bagged salad kit with chickpeas
• Rotisserie chicken caesar wrap
• Turkey & veggie sandwich
• Bean & cheese burrito
• Tuna salad sandwich

For more ideas, check out this article: 10 Meals in Under 10 Min.

I hope this article is helpful in giving you some ideas for how to eat well and maintain good nutrition during busy periods of life! Let me know in the comments what your favorite quick meals are or if you have any go-to healthy convenience foods.