Healthy Eating To Go: Nutritious Meals for Busy Women
I don't know about you, but it feels like every day I have less and less time available. This is what my day looks like if I don't prepare a healthy, quick grab and go breakfast!
I wake up early, blearily seeing that I barely have enough time to grab a quick coffee and a granola bar.
Sit at my desk, surrounded by emails and meetings, with people demanding my attention while trying to get my own work done, fueled by another 1-2 coffees. Lunch rolls around, and I grab whatever is fastest (which I know isnt the best for my healthy or energy, but I don't have time!)
As afternoon rolls in, the fatigue and stress take over, leading to snacking on sugary foods while trying not to fall asleep. My afternoon is unproductive and unfocused, leading to a bit of a panic for what I won't be able to finish, and knowing the next morning I'll have to play catch up. Again
By the time my day is done, I'm too exhausted both mentally and physically to cook a nutritious meal and opt for takeout of convenient packaged foods. I'm starving from a day of coffee and snacks and end up overeating and I know it. But I can't seem to stop myself
I stay up too late from all the sugar and caffeine (and possibly a glass of wine to help with stress!)
The next day the whole cycle starts over again.
Am I alone in this?! I don't think so. I talk to women every day who struggle with this same cycle.
Change Your Morning, Change Your Day with these Quick and Healthy Breakfasts!
This could be avoided with some key, targeted preparation. And, since this is a nutrition newsletter I'm going to tackle this from a nutrition perspective
If I'd had nutritious breakfast, lunches and snacks ready to go, I wouldn't feel this way. I'd be ready for the morning, have less coffee to keep going since I'd have real food, and the afternoon slump wouldn't occur because lunch would be nutrient dense and not just convenient carbs.
Stress would be lower too, because I wouldn't have to choose what to eat. It would be just as quick and convenient, but I'd know that I was eating foods that fueled my body.
The next day I wouldn't be so behind either. I'd get more done, and feel good when I stopped work for the day.
The sacrifice here is taking the time to plan and prep your meals. We take this to be a daunting task but it doesn't have to be!
I prep my breakfast and lunches for the whole week in about an hour. It makes everything go SO much smoother!
This is a tough meal for most of us. Mornings are crazy, especially if you have kids that you're trying to get ready in addition to yourself!
My recommendation is to have the same breakfast every day. Variety is great - but if we are trying to go for convenience and ease, its going to make it much harder. You can change up flavors, sauces or toppings to vary it up if you like. But having the same breakfast each morning will make this way easier
All of these breakfasts are ready to literally grab and go!
Grab and Go Breakfast: Protein Pancake Dippers
Kodiak cake high protein pancake, cut into slices
Hard boiled eggs
Orange (can use any fruit)
Powdered peanut butter mixed with water*
*Powdered Peanut butter is higher in protein and lower in fat than regular peanut butter. Also its easier for dipping pancakes into because its a bit more liquidy
If you need little jars or bowls for sauces, yogurt, protein powder, or snacks, I recommend these on amazon. They have lids or are cute without them! We’ve had these for 4 years now and they are still holding up great.
Quick Heat and Eat Breakfast: The Egg Bake
I make this every week for both my husband and myself, so we BOTH have breakfast for the week ready to go. I vary the seasonings from week to week, usually Mexican or Italian.
To make this truly grab and go, make it into a breakfast sandwich with a bagel thin, english muffin or toast. Or you could just wrap it in tinfoil!
Easy Healthy Breakfast: Protein Overnight Oats
The key here is to make sure that you have some kind of protein, I recommend protein powder. When you look up recipes there are a ton that are pure carbs and that's not going to get you the energy you need.
Old fashioned Oats, uncooked
Your fave milk (equal volume to oats)
1 scoop Protein powder
1-2 Mix ins
Mix, cover and refrigerate for at least 2 hours (ideally overnight)
Mix in Options:
Chia seeds (fiber!)
Fruits
Chocolate chips
Coconut flakes
Nut butter
Peanut butter powder (higher in protein)
Cocoa Powder
My favorite overnight oat combos:
Chocolate protein + nut butter = pb cup
Vanilla protein + berries = berries and cream
Lemon protein + raspberries + chia seeds = delicious
For more ideas, get my free Eating on the Go Guide for Busy Women. Inside are quick meal prep recipes, as well as grab and go and fast food options
I also have a free ACTUALLY quick and easy cookbook full of simple recipes that don’t involve you slaving over the stove all night! Most of these recipes have 3-4 ingredients and come together in 15 minutes or less. Great for adults and kids alike - make simple breakfasts, snacks, lunches and dinners!
