March 13, 2024


So what’s the big secret to staying on track in a fast-paced world filled with unforeseen obstacles?  It’s very simply to keep things simple, like REALLY simple.  It’s the only way, trust me.  I’ve been doing this a long time ;)

Here are my SIMPLE strategies for eating healthy – even when you have no time or the desire to cook.  Let’s get too it, we don’t have all day ;)


PLAN AHEAD: This is the most important step.  You have to figure out how to carve out some time (best on the weekend) to plan out a simple low-prep menu for the week, get what you need and prep as much as you can.  This will actually save you time on the back end, as well as, help to keep your stress (and stress eating) at bay.

PRIORITIZE PROTEIN: Always have protein on hand for quick meals and snacks. Easy low-prep choices include:

Hardboiled eggs: always have 6 cooked, peeled and ready to go in your fridge for the week. 

Rotisserie chicken: Buy the best quality you can get, have it for dinner and the rest for lunches during the week. 

Frozen works too:  Keep a variety of single-serving easy protein choices in your freezer that you can quickly defrost (or can be cooked from frozen) at all times.  Good choices include: burgers, veggie burgers, salmon fillets and shrimp,

Protein Smoothie: If you have some protein powder in your kitchen, you always have a quick meal.  And if you have Smoothie Cubes in your freezer, well that’s just about the quickest, no fuss, healthy meal ever.  My favorite plant-based protein powder is Phytotein (available in vanilla, chocolate and unflavored) and my favorite collagen-based protein powder is PurePaleo (available in vanilla, chocolate and unflavored).

Yogurt (regular or plant-based): Makes a quick ‘n easy, on-the-go breakfast or snack.  Opt for organic, plain yogurt and top it with berries, hemp hearts and nuts to optimize taste and nutritional value.

A variety of canned beans:  Pick one at a time, pre-rinse and store in fridge to use as your protein source in salads or bowls.  Since most beans are not a complete protein, have some prepared grains on hand like quinoa to add to the same dish.

Nuts & Nut butter: Make great snacks when paired with celery or apples.  They also make great additions to smoothies, bowls, and salads.

GET YOUR VEGGIES: We know we need to eat our veggies but it doesn’t always happen does it? They are essential to our wellness but usually require a lot of dicing and slicing work, so if they are not prepared ahead of time, usually get passed by.  Here’s your easy plan for optimizing your veggie intake:

Go Frozen:  Stock your freezer with organic frozen veggies so they are always on hand and take little prep time.

Bagged is best: Buy bagged leafy greens (no chopping), rinse off, throw in a salad spinner (a must-have item) and keep in your fridge so salad is not a chore.

Easy does it: Buy low-maintenance fresh veggies like baby cucs, mini peppers, and snow peas for snacking. A few times a week cut up some celery and carrots and store them in water in your fridge so they stay fresh.

Bake a batch:  At the beginning of each week, bake a batch of sweet potatoes and refrigerate.  They are chockfull of fiber and nutrients and so versatile.  You can heat a 1/2 up for breakfast and top with scrambled eggs and cinnamon (love), cut up and add to your lunch salad, make a warm, yummy dip for your veggies (addictive) – the choices are endless!

Go BIG:  Make a big batch of my Green Goddess that you can drink over several days. Think of this as a liquid salad that is delicious (hard to picture, I know).  You can also make Smoothie Cubes with this recipe and store in freezer for up to a month so you always have them on hand.

Make a backup Plan:  It’s always a good idea to have a backup plan and getting your veggies definitely requires one.  My solution to not having time or the ingredients to make my Green Goddess or running out of veggies in general is having a powdered green drink on hand as a backup.  PaleoGreens  (unflavored) is my powdered greens of choice.  I just simply mix them with water in a shaker cup, store in my fridge and take energizing “green shots” throughout the day. Works for me!  I also add a scoop to my smoothies to get the most bang for my nutritional buck!

Here’s the scoop (in case you’re wondering):

PaleoGreens® is a great-tasting greens powder with 94% organic ingredients. Each serving of PaleoGreens® contains densely packed nutrition that intensely nourishes and strengthens each system in the body, resulting in sustained energy, enhanced recovery, mental clarity, and overall well-being.

Give these tips a go and let me know how it works out and if you have any staying on track tips to share – I would love to hear about them too.

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