How to eat right with a busy work schedule

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Can you eat a healthy diet if you are a very busy person? It turns out that you can, you just have to make a little effort. In this article, we'll show you how to replace coffee and office cookies with wholesome and healthy food.

In order to switch to healthy food, you need an integrated approach. It will not work right away to start eating right - you need to get used to this process gradually, each time refusing your favorite, but not very healthy food. It is even more difficult to follow the rules if you work from dusk to dawn and your main food is “special offers” in restaurants and cafes or coffee-tea with office cookies. What is healthy food if you don't always have enough time even for coffee?

However, there is still a way out, and some ideas are much easier to implement than it might seem at first glance. The main thing here is to start, and then it will be easier.;)

Time

Lack of time is the very first and usually the last obstacle that almost everyone faces. For this case, there are some wonderful words from Stephen Covey: "The key is not to determine what is in your plan, but to outline your priorities."

That is, instead of doing a huge number of small things, write everything down on paper and decide what can be delegated, what can be simplified, and what can be done without. Save your time. If it is possible to replace the meeting with a letter, do it. And spend less time on social media!

If a family is waiting for you at home, ask their members for help with household chores. Get up at least 20 minutes earlier, as they still won't save you, but during this time you can have time to prepare a full-fledged delicious breakfast or prepare a healthy lunch to take with you. And try to filter your invitations to parties and get-togethers more carefully. This will save you not only time and money, but also your health.

Breakfast

There are tons of ideas for healthy quick breakfast options! One of them is the right smoothies that will energize you for the first few hours. And then you still want to eat, no matter what you eat for breakfast.

For example, a glass of unflavored milk or yogurt, half a cup of instant oatmeal, a couple of bananas, dates, nuts, seeds, and honey as a sweetener are a great and highly nutritious smoothie. By the way, if there is absolutely no time, you can drink it on the way to work! You can also make another similar cocktail and take it with you.

Simple food

Healthy food is, first of all, simple food. In order to eat tasty and healthy, you don't have to exhaust yourself with complicated foods or expensive ingredients.

As a snack, a mixture of dried fruits and nuts is great, cookies for tea or coffee can be replaced by special protein bars that you can prepare at home or buy at a pharmacy or a sports store, well, don't forget about cottage cheese, bananas and seasonal fruits and vegetables! Also, simple meals include a whipped-up fresh vegetable salad, hummus (cooked or purchased), baked or boiled chicken breast with brown rice and / or vegetables - there can be a lot of options, and they are all very tasty.

Planning

Gradually, you will have enough of your favorite healthy recipes so that you can create a menu for the week from them. So you will not puzzle every time over what to cook such a delicious, and save yourself a lot of time and money. We made a list, bought the necessary products according to it and prepared what we can in advance. What's more, some dinners can be frozen and defrosted overnight. This is certainly not the healthiest option, but it is still much better than fast food or a sandwich.

Speaking of sandwiches! In fact, you can make many healthy options using whole grain bread or thin pita bread, hummus, cheese, cottage cheese, salted red fish, boiled chicken breast, tuna, herbs, and fresh vegetables - the combination depends on your taste.

For example, a sandwich with dark bread, cottage cheese spread (cottage cheese + unflavored yogurt + fresh dill) and lightly salted red fish can be a delicious and healthy snack between lunch and dinner. A salad of boiled chickpeas with green salad, vegetables, olive oil and lemon juice? This is really delicious and no less healthy!

Food delivery

If you don't have enough time, you can use the food delivery service. Not only pizza or Chinese food in boxes can be delivered, but also healthy food, since now many vegetarian and Ayurvedic cafes deliver their meals to order.

Recipes

Green pancakes

• zucchini - 140 g;
• broccoli - 85 g;
• eggs - 3 pcs.;
• dill - 1 bunch;
• rice flour - 3 tbsp. l.;
• salt and pepper to taste;
• vegetable oil for frying.

Squeeze the grated zucchini well in order to remove excess liquid. Finely chop the broccoli and dill. Combine all ingredients until smooth and bake in a frying pan. It turns out very tasty! It goes well with sour cream or Greek yogurt. By the way, cold pancakes are much tastier than hot ones, so you can safely take them with you to work.

Chicken breast with avocado in pita bread

• chicken breast - 1 pc.;
• chili powder - 1/2 tsp;
• fried pepper - 1 pc.;
• avocado - 1 pc.;
• juice of half a lime;
• thin pita bread;
• cilantro;
• salt and pepper to taste;
• frying oil.

Cut the chicken breast into thin strips, add hot pepper, juice of half a lime and mix well. Heat the oil in a skillet and fry the breast until tender, season with salt and pepper to taste. While it is cooking, cut the avocado into thin slices, cut the pepper into strips. Put all the ingredients on the pita bread, add a little cilantro, fold and cut in half. Your lunch is ready!

Apple and cabbage salad

• cabbage (finely chopped) - 1 cup;
• dates - 1/4 cup;
• toasted almond flakes - 1/4 cup;
• apple - 1 pc.;
• pecorino cheese - 30 g;
• lemon juice - 3 tbsp. l.;
• olive oil - 2 tablespoons l.;
• salt and pepper to taste.

Mix salt with olive oil and add to cabbage, mix well and leave for 10 minutes. While the cabbage is resting, cut the apples and dates into thin strips. After 10 minutes add apples, dates, grated pecorino cheese and almonds to the cabbage. Mix everything again, salt and pepper to taste if the cheese is not salty enough for you.

Lavash with vegetables and chickpeas

• chickpeas or beans (canned can be used) - 450 g;
• cheese (grated) - 1/4 cup;
• cucumber - 1 pc.;
• half an avocado;
• half sweet pepper;
• lemon juice - 2 tsp;
• olive oil - 1/4 cup;
• water - 1-2 tbsp. l.;
• pita;
• coarse salt;
• freshly ground black pepper;
• red pepper flakes - 1 pinch.

Combine chickpeas or beans with water, lemon juice, salt, red pepper flakes, and grated cheese in a food processor. Whisk, gradually adding olive oil, until smooth and velvety. Then you can add a little more salt and black pepper to taste. Next, unfold the pita bread, evenly spread the pea mixture over its surface with a thin layer. Top with thin sliced avocado, cucumber and chopped pepper. If necessary, add salt and pepper to taste, wrap the pita bread and cut in half.

All suggested options are well stored in the refrigerator and go great as a cold lunch.

Bon Appetit!