Eating healthy when you’re busy is next to impossible, but if I could do it as a single parent and a full-time student and still lose weight, then so can you! In order to stay on track I had to rely on some quick staples and a few think ahead techniques.

Here is my list of healthy staples:

  1. Kashi: Kashi makes an amazing line of whole grain, low-sodium, low-sugar organic snacks. Every single item they make fits into the 10 ingredient rule and stores easily. They also have some healthy frozen meals to keep on hand for those days when you don’t have time to make lunch. Plus, their chewy oatmeal and dark chocolate cookies are awesome!
  2. Frozen fruit and veggies: Healthy meals are a snap with frozen goodies on stand by. You can get organic fruits and veggies in the frozen section of any grocery store. Use what you need when you need them and pair them with a sandwich, chicken breast, or make a light stir fry. Use low-fat greek yogurt and frozen fruit for a healthy, protein rich smoothie on the go. You can drink your breakfast on your way to work or school. **Tip: Get a single serve blender that doubles as a to-go cup. It’s quick and leaves you with less dishes to clean.
  3. Stretch Island Fruit: These tasty chewy treats equal 1/2 serving of fruit and are void of unnatural dyes and white sugars. Pair them with a granola bar, string cheese, or a handful of nuts for a quick snack. Plus, since they’re fruit leather they’ll keep well in the pantry or in your desk at work.
  4. V-8: Get a serving a vegetables fast by keeping V-8 on hand. The big jug is cheaper per serving, but the individual jars are handy for those crazy mornings. Of course, don’t forget to recycle your cans!

Take time once a week to prep your meals and snacks for the whole week. Here are a few make ahead ideas to get you started:

  1. On Sunday make a batch of quinoa, rice, or lentils that can be mixed and matched with different veggies and proteins throughout the week. Use the frozen veggies and precooked meats for super fast meals.
  2. Pre-pack veggies, fruits, and nuts into reusable 1/2 and 1 cup containers that you can grab and go. You can do the same thing with cottage cheese and yogurt. (Plus, by doling out single servings, you’re keeping your consumption in check).
  3. Invest in a crockpot and create healthy one-pot dinners like chili or a seasonal stew. Not only are they easy to make but they save energy (compared to the oven) and make enough servings for more than one meal.
  4. Precook a batch of turkey or chicken that can be used in sandwiches or stir fry or paired with veggies.
  5. Use low or no sodium added chicken, tuna, salmon packed in cans with water (no oils here) to make quick meals. Top on salads, pair with ezekiel bread/tortillas, or add them to casseroles.
  6. Boil a dozen eggs. They make great snacks, protein for salads, or pair them with avocado and ezekiel bread for a fast lunch.

The key is to have plenty of things on hand ready to go for those inevitable mornings when you’re running behind. A little prep work on Sunday, combined with some good ole stand-bys can make the difference to keeping you committed to eating healthy (and staying on budget).

Advertisements