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Eating Healthy when you are Crazy Busy

I wanted to share some tips with you for when you are really busy but still want to eat healthy.  At some point you realize that you really want (and need) to eat healthy when your super busy because it makes you feel GREAT!  Have you gotten to this realization yet?

You actually accomplish more when you are well fueled for energy and good health!

We aren’t going to let “being busy” stop us from feeling great, right?!

Here are some awesome {+simple +easy} tips for you on what you can eat to stay healthy when you are busy!


So fast, just pour some coconut water, rice milk or hemp milk into the blender, then throw in your fruits AND some veggies (spinach, cucumber, romaine lettuce, just to name a few).

Add some protein (hemp seeds or chia seeds, maybe a scoop of hemp protein powder, or my favorite, JP+ Complete) and some healthy fats (avocado, coconut milk. or the seeds I mentioned above which also have you covered on the healthy-fat front!).

For extra flavor, add some vanilla extract or dash of cinnamon. If you want lots of smoothie recipes, check this out.

 healthy smoothie


Chop up a bunch of lettuce – romaine or red leaf – and add some spinach. Pile on some other veggies – tomatoes, cucumbers, carrots, radishes, sliced beets, bell peppers, onions…whatever you like.

Add some protein. Choose pumpkin seeds, hemp seeds, cooked organic chicken breast, kidney beans, sprouts, a hard-boiled egg, or salmon or tuna.

Make a quick dressing with stone-ground mustard, olive oil, and a couple sprays of Bragg’s Amino Acids (or just a bit of sea salt if you don’t have Bragg’s or can’t find it). Toss it all together and eat.

If you chop the veggies in bulk you can make a couple salads at a time, don’t add the dressing to them yet, and they usually last a couple days.

healthy salad with fresh blueberries



Soups are great because you can prepare them ahead of time.  It’s easy to make extra so you can have a meal ready to go in the fridge or freezer.  If you have access to a stove or microwave, it’s easy to reheat or you can fill a thermos and take that with you if you are on the go.

They offer a great way to get extra veggies into your diet in a very tasty way.  Consider soup as a side to another dish.  Personally I prefer thicker, chunkier soups.  Most recipes will allow you the flexibility to prepare it either way.  Toppings also allow you to add bulk and texture.

Check this page for some great soup recipes:  Minestrone, Creamy Coconut Leek, Tortilla Soup (a kid favorite in our house)


healthy warm soup


Rice & Beans

In my book, rice & beans are a life saver.  It’s my go to so many times.  I almost always have cooked rice and beans on hand then I mix them with a variety of “accessories” so I have pretty much endless variety.  Read more about how I do rice & beans here.

Some of my favorite ways to mix and “accessorize” simple rice & beans:

rice & bean salad, IfW, healthy

“Healthier” Packaged Foods

 I know.  Sometimes you’re so busy you can’t quite pull off prepping a meal OR you’ve gotten bored with your options.  The same happens to me. (Yes. Health coaches are real people with real life challenges too.  😉 )

Some of my go to packaged foods are Amy’s Burritos.  I love that I can keep these in my freezer, that there’s variety and that I can get plant based, gluten and dairy free options.  Don’t worry, if you prefer having wheat and dairy they have those options as well.  I like to “accessorize” those too.  Even when you’re eating packaged food you can always add fresh ingredients and more veggies & fruit.

By the way, burritos can be packed in a thermos as well.  It’s something I do regularly for my daughter.

Tolerant Brands has excellent lentil based pasta.  Low carb, high protein, cleanest ingredient list I have ever seen.  Awesome!  I buy mine in bulk at this point from Amazon. My favorite bottled pasta sauce is ROA’s.  It’s pricey but it’s worth it.

Here’s how you can dress up a pre-made burrito.  🙂

Amy's Burrito with healthy fresh toppings like basil


Amy's burrito with healthy toppings, sauerkraut, probiotics, avocado, cilantro

Finally – Know where you can get healthy take-out.

This could be from a nearby restaurant (I love my local Vietnamese restaurant and it’s really close and inexpensive) or you could find a place like Snap Kitchen in Austin, Texas, which I recently explored and am now in love with. They prepare healthy food to go. I stopped by this morning and picked up a couple dishes to tide me over the next few days. They have organic and locally-sourced produce, organic chicken, and free-range grass-fed beef and bison. Their portions will keep you on track but you can also get a medium or large size meal if you want to have extra leftovers.

No, it’s not quite as economical as buying and preparing it yourself, but if you are a busy person (OR you just don’t enjoy cooking) and would otherwise spend the money on junky fast food or pizza delivery, then it’s a much better value.

It’s always the small habits that add up. Don’t let yourself fall back into old habits that cause you to not feel so great!

I’d love to hear from you, too: what do you like to eat when you are really busy?

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