6 quick nutrition wins for a busy week

Let's be honest, you have a busy life. You're juggling a few things at once: social life, work, fitness, and on top of all that, you need to eat healthy?

Early meetings, errands, catch up with friends, emails... sometimes it's just easier to order in or just skip a meal.

With these 6 tips and tricks, you'll be able to be more consistent with your nutrition, fuel your workouts and feel your best.

Make protein easy to grab

Protein helps recover fast, repairs your muscles and makes you feel satiated. It's also the hardest to prep.

Quick win:

Meal prep some protein options on Sundays.

• Chicken breast, 30 min in the oven at 400F or 2ooC, guarented to be juicy

• Hard boiled eggs, 10 min in boiling water

• Canned tuna

• Ground beef, add onions and garlic with your favourite spices

The key is to keep it simple so you just have to throw it on a plate when you need to.

Check out this post for more meal prep strategies.

Have an easy meal format

Quickly make healthy meals with your own formula. Protein + carbs + veggies.

Examples:

• Chicken + rice + broccoli. The absolute classic of a fitness meal

• Boiled eggs + sweet potatoes + salad

• Ground beef + quinoa + garlic spinach

Having a formula like this will also help you organize your meal prep. On top of the proteins above, you can also cook a batch a rice, quinoa and salad to mix and match during the week.

Stock up on emergency snacks

Healthy snacks are the backup plans for busy weeks.

Have high protein or healthy fat snacks tucked away at your desk, gym bag or car so you're never caught off guard.

• Nuts

• Low sugar protein bars

• Protein shakes

• Fruits with nut butter

These will keep the hunger and cravings in check.

Spice it up

No one likes boring food. But you can easily make a boring meal sparking with some spices.

The following will help you elevate your dishes

• Good ground peppers

• Sea or Himalayan salt

• Low sugar sauces like siracha, mustard, soy

• Spices, chili flakes

• Garlic and onion powder

• Fresh herbs

A high quality olive oil and balsamic vinegar will go a long way as well.

Hydration during a busy week

Dehydration facilitates hunger and fatigue. You can easily avoid that with these quick wins.

• Drink a large glass of water in the morning. My personal rule is 250ml before I leave for work

• Have a water bottle with you at work, and one in your gym bag

• Aim to drink 2-3 litres per day

• Electrolytes are not necessary at this level, don't overcomplicate your life

Plan 2-3 core meals - breakfast lunch and dinner

You don't need to eat something different every single day, especially during a hectic week. Having your go to "core meals" will make it easier to grab and go each day.

Plan meals you can easily make, that stay well in the fridge for 3-4 days and can be carried around easily.

My 3 core meals:

• Breakfast: overnight oats

• Lunch: chicken, rice, salad

• Dinner: same as lunch if I'm really busy, or I change the protein to eggs or ground beef if I have more time

Conclusion

When life gets wild, you don't need a perfect meal plan, just simple habits to get you through it.

• Cook your protein

• Have an easy meal format

• Stock up on healthy snacks

• Add flavour

• Hydrate

• Have a flexible plan

These quick wins will help you stay consistent with your nutrition, properly fuel your workouts and keep your cravings in check.

Need more help with your nutrition? Join the waitlist to my online coaching, I’ll build a simple, sustainable nutrition plan that works with your life, not against it.