You intend to stick with your clean eating plan. But after a long night in the office, the siren song of the passage sings so sweetly.
How can you still eat healthily despite a lot of work? The following five tips will help you improve your food game when life gets hectic.
1. Do it like a rabbit
There are hundreds of salad recipes out there, but you don't have to follow a cookbook to get delicious results. All you need to do is have a variety of healthy vegetables and other plant-based foods on hand that you can add to a bowl with some dressing. Add some herbs and freshly ground pepper and you can go to the races – uh, dining table.
You can make meatless Monday a breeze with a chickpea version – these will add plant-based protein to your meal. If you're not on a vegetarian or vegan diet, you can also add grilled salmon, chicken, or shrimp for lean protein.
Remember that fruit also belongs in a salad. A budget-conscious way to stock up on more antioxidants and phytonutrients is to gradually stock up on non-perishable ingredients like dried berries that you can afford. That way, you'll always have a handful of dried cranberries or currants – or nuts and seeds like almonds and pepitas – to add an interesting texture and taste to your creations.
2. Wrap it up
A wrap is another great way to eat healthy on the go. You can even invent a low-carb version by using a piece of lettuce as a substitute for a tortilla.
To qualify your wrap as healthy regardless of the shell you choose, choose your fillings with care. According to the World Health Organization (WHO), processed meat is considered carcinogenic, red meat is suspect. The problem lies with the preparation methods. Stay away from meat for lunch that contains nitrates and other additives – opt for freshly fried chicken or turkey when you need a meat-based protein.
Also add some vegetables for the necessary phytonutrients and antioxidants. Red pepper slices are a smart choice – any fruit contains more vitamin C than an orange. Jicama makes for an interesting crunch as do radishes and cucumbers. Don't be afraid to try some unconventional toppings – you can roll corn in a tortilla.
3. Cold as ice
If you haven't gotten into the meal prep frenzy, why are you waiting? You can eliminate many of the artificial additives found in processed, packaged meals and still enjoy all of the weekday convenience of putting something in the microwave or instant pot.
A quick online search reveals countless prep recipes that you can prepare on Saturday or Sunday mornings and enjoy during the week. You can even find ones tailored to specific diets like keto or vegan lifestyles. Your family will enjoy the taste of a homemade meal and you will feel great serving them on busy evenings.
4. Diversity is the flavor
With the items on your spice rack, your meals don't just taste better. Many of them have nutritional benefits. Turn your kitchen window sill into a small garden and add a little freshness to almost every meal.
For example, you can sometimes give in and grab a prepackaged meal from the freezer. Some fresh basil and oregano add necessary nutrients and antioxidants that counteract the negative effects of ingredients like artificial colors or flavors.
5. Get expertise to take away
After all, not all take-out goes straight to your waistline. It may take a bit of searching, but you can find healthy restaurants that deliver in an emergency.
To find the healthiest takeaway, you need to learn to read the menu and make healthier choices. In general, anything grilled or fried is better off than fried.
You can even take advantage of busy nights to experiment with recipes that you've always wanted to try but didn't know if your family would enjoy. For example, why not order a cauliflower crust pizza instead of the high-carb version the next time a busy day calls for takeout? You might find that you like it better than the traditional version and you will save considerable calories.
Eat healthy when you're preoccupied with these tips
When things get hectic, postponing your diet is easy. Eat healthy, even if you are preoccupied with these five tips.