5 Ways Even The Busiest People Can Eat Healthy

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Time, it may not be as ubiquitous a commodity as many of us would like! Think about it..
The last time your internet ran slow, you were walking behind a slow person or traffic held you up, you were more than likely in a state of frustration!
We value time above most other things,
Our time is precious, and needs to be treated as such.

As confronting for as it may be for some, there is a huge separation between being busy and being productive. We often fall victim to prioritising quick and easy tasks while the important things fall to the bottom of our list. Our health very much being the latter.

Staying healthy, lean and fit comes down to one thing alone – consistency!
It’s all well and good to do a “6 week transformation challenge”, but at the end of the challenge if you haven’t formed habits that allow you to stay in shape, the weight will be back fast.

If you do things the right way, you will find that eating healthy will actually buy you time back as well as increase the productivity inside of the little spare time you have.
Below are 5 ways that I ensure I eat healthy.


Ensuring you have breakfast has been preached for years and no doubt it will continue.
Starting the day off with a high fibre, high protein, high carb breakfast that is rich in vitamins can seem like a big task. We all often crave that extra 5 minutes sleep in the morning rather than getting up early to cook a big breakfast, especially if you already have kids to look after.

So how do I get everything I need and fast?


I have a smoothie each morning for breakfast as it ticks every box and most importantly takes minutes to prepare and clean up (even less if you are prepared).

Here are two of my smoothies ;



-1 ½  peeled Kiwi
-1 cup frozen Banana slices
-1 cup Pineapple juice
-1/2 cup frozen Strawberries
-30g baby Spinach
-1 scoop protein powder (here is a link to the protein I use >>Click here << , as it is an Aussie company and doesn’t upset my stomach).




-1 cup blackberries
-1 cup stemmed and halved strawberries
-1 cup blueberries
-1 cup Almond milk
-1/4 teaspoon ground cinnamon
-3 ice cubes
-30g quick oats (soaked if you have the time/ but not necessary)
-1 scoop protein powder (here is a link to the protein I use >>Click here << , as it is an Aussie company and doesn’t upset my stomach).

Smoothies are basic; put all your solid ingredients in the blender first, followed by the liquids. Then blend for 1- 2 minutes.

Want to save even more time in the morning ?

Blend it the night before and freeze it in a shaker cup, take it to work and drink a little later in the morning.


Plan Ahead

As a busy person, you will be used to planning in advance to get things done (hopefully). You would never think about going into an important meeting without planning. Eating healthy requires the same planning.
When should this be done?
Of course, everyone’s schedule is different, but it should be possible to make some time in the week to plan for meals.

Use this sheet to make it easier >>Click here<<
(Print it out and place it on your fridge, so you know how the week will look in advance)

You may be able to find some time at the weekend to prepare and plan meals. Remember to also plan your snacks, and make sure that you have healthy options. For this, plastic containers or zip lock bags are a must.

I do big cook ups of a weekend, so most of my main meals are ready and cooked for the week, all I need to do is grab them before I head to work!

meal prep
(disclosure; not my photo)

If you want to save even more time with the planning, you can avoid going to the shops by buying your food on the internet and having it delivered right to your door.

Eat in Advance

Eating before you head out might sound like it’s going to take more time, but eating a quick snack or meal before you head out doesn’t have to take long,- but it will prevent you from picking up takeaway or raiding a vending machine as you get hungry.
One of my go to quick snacks is almond or peanut butter on rice-cakes with banana. Its quick and easy to make.


Other quick foods that take no preparation are;
Tins of tuna or salmon, nuts, protein bars, fruit, protein shakes or even precooked meats (like organic BBQ skinless chicken).


Keep Hydrated.

A healthy body requires fluid.

Many people who over eat actually do so because they are dehydrated. Staying well hydrated will curb your hunger cravings and prevent you from consuming unnecessary calories. Take a bottle of water to work with you to guarantee you stay hydrated and make sure it’s finished before you leave work.
Get sick of boring old water? Try infusing it with fruit.

fruit infused
Simply slice up a few pieces of fruit the night before and place in a 2L bottle, top it up with water and take it to work with you the next day.
Fruits that work well; strawberries, kiwi, lemons, limes, oranges- also mint.


Prevent the blowout
If you have followed all the tips until this point it is unlikely you would actually be craving a binge.
But some people still find after a long day they are craving food as an unwind.

Use these quick tips to prevent undoing your hard work thus far;
- Prevention is the best cure, first and foremost, if you don’t have crap food in the house you won’t have it there to binge on after a long day and you will actually start to form better habits.
- Brush your teeth, no one craves food or alcohol after they have brushed their teeth. Do this and you won’t need half the willpower to stop yourself.
-Stop thinking about it, distract yourself with something else; a book, movie, or actually have a conversation with someone. The more you think about eating something the more inclined you are to buckle and give in.
Even though you have a very hectic and busy work schedule, it doesn’t mean that your health has to suffer. The 5 top tips for eating healthy here are very easy to implement. It just takes a bit of forethought and planning.
Continue Taking care of your health and enjoy a more productive healthier life (:


About the Author:

Hi my names Nathan Perry Over 6 years ago I decided to take on the challenge of starting my own Personal Training Business “Newstage Personal Training”. Seeing many around me struggle with the ups and downs of fat loss I decided to make it my personal mission to do whatever it took to acquire the many skills required to be a fat loss specialist. Since starting I have helped hundreds of Newcastle and hunter locals get a fresh outlook on life while attaining a body they never thought possible. If you would personally like to find out more about me, feel free to add me on facebook on https://www.facebook.com/nathan.perrypt