How to Eat Healthy even with “No Time” (A Guide for the Busy Foodie)

Eating Healthy with No Time

Let me get this straight… Healthy eating can be a daily reality even if I’m super busy most of the time? When people ask me about Health Mastery Movement and what it’s all about, I tell them that Bob and I devote our time to not only healthy living, but letting people in on our tips and tricks. Their response 9 times out of 10? “That sounds great and all, but I don’t have time to eat healthy.”

You say “no time.” We say “no problem!”

We are quite the busy bees, but refuse to put our overall well-being on the back-burner. That’s actually the first step to healthy eating with little-to-no time. Tell yourself Egg Timerthat eating nutritious, healthful food and engaging in frequent exercise is a priority. Remind yourself that this “no time” nonsense is simply an excuse; a lie we tell ourselves because it’s “easier” than actually putting the work in. And let me tell you, there isn’t much work involved as one might think.

During the beginning of my journey, I’ll admit that I was completely overwhelmed. How the heck was I going to make nutrient-dense meals every single day, all while juggling my job, my social and personal life, and various responsibilities? And if by some miracle I could successfully cook healthy dishes every day, making the time to exercise would prove increasingly difficult.

But let’s not focus on too many things at once. This post is specifically for healthy eating. I’ll save the just-as-important topic of exercising while leading a busy life for another time.

As you can probably tell by now, we’re big fans of lists. (That includes grocery lists, of course.) The purpose of putting together these morsels of advice in a numbered format is to keep things simple and hassle-free for you. Once something is deemed as difficult or complicated, it’s easy to shy away from your priority and put something else in its place (like binge watching your favorite shows).

 1  Arm Yourself with Containers

Mason Jars

Time can’t be contained no matter how much we try to contain it, but food can. 😀 Glass containers like mason jars are probably the way to go. You can re-use salsa or pasta sauce jars too. If you choose to go the plastic route, always opt for BPA-free. Jarred Food

When you pre-wash and pre-cut something and stick it in the fridge, you can just grab it and go. Imagine stocking your entire fridge and pantry with ready-to-eat delectables! You can do this with vegetables and fruits of all kinds. For produce that easily turns an unappetizing brown (apples!), simply squeeze some lemon juice over it.

You can also bag some nuts and dried fruit and stick them in your pantry. And luckily, you don’t have to worry about containers with certain snack food. Healthy snacks like kale chips, seaweed chips, and sunflower seeds already come in small, easy-to-open containers.

 2  Pick One Day to Do All Your Preparation

Cooking Soup

The thing that stresses people out the most is having to cook several meals daily (with the occasional free day if you’re lucky enough to have some leftovers). Putting this strategic tip into action, you just dedicate a few hours in a single day to both purchase and prepare everything for the week. This could be a little more challenging with a big family, but it’s doable whether you’re a family of two or five.

For instance, make a HUGE pot of soup and freeze it in the containers we were talking about it tip #1 (but not glass because that’ll break.) Be sure to split it up into single portions.

You can also boil a whole bunch of potatoes and stick them in the fridge. I do this and they stay good for the entire week. Eating starchy foods like potatoes when they’re cold as opposed to hot is ideal for your digestive tract and keeping your blood sugar levels from skyrocketing. Eat them with the skin and add some vinegar to compound the effects. [1]

 3  Fridges Are Neat but Freezers are Brilliant!

Frozen Green Beans

I already touched on the whole freezer thing, but really, it’s one of the most faithful allies for those time sensitive foodies out there.

During that one day in the week that you food-make, create some of your very own frozen dinners. Sauté some green bell peppers and onions, make a pot of white rice, and bake chicken breast. Cook a whole bunch of it so you can create multiple containers of this stuff. This is also a great freezer-friendly food: Turkey Rice Stuffed Bell Peppers.

It would be wise to invest in a chest freezer as well for maximum storage. We don’t have too much room at our place at the moment, but it’s something we’ve been considering for a while. The coolest thing of all? You can keep a month’s worth of meals in there. 😮

I know that some of you aren’t fans of microwaves (we don’t own one), but you can easily heat this stuff over a skillet, And if need be, you can use your convection or toaster oven.

 4  Buy AND Cook in Bulk

Kidney Beans

Not only does buying in bulk save you cash, it saves you time! There’s no need to hit up the grocery store every few days.

We get that some things like lettuce go bad fairly quickly and freezing it isn’t exactly an option unless you’d like to use it in a smoothie. More about smoothies in millisecond…

But food like rice, beans, and nuts can be bought in copious amounts without an issue.

[Related Post: How to Eat Healthy without Breaking the Bank (Eating on a Budget 101)]

 5  Smoothies

Frozen Berries

You can either buy already-frozen fruit and veggies in bulk or you can cut fresh produce and freeze it yourself. Either way, the pre-cut fruits and veggies will be ready for you, so all you need to do is stick them in your trusty blender. Make sure to add some plant-based protein to it (hemp seeds are our go-to protein) so you get an additional energy boost, especially if you’re drinking this first thing in the morning.

[Related Post: Verry Cherry Smoothie Bowl Recipe]

 6  Meal Plan

Meal Planning

It’s good to do this before you grocery shop so you know exactly what to get, but it can be done after you buy everything if you’re up for the creative challenge.

When you know what you’re eating each day, it makes things more stress-free because you don’t spend the extra time you don’t have scouring the depths of your pantry, freezer, and refrigerator to decide what to munch on.

We’ve mentioned this in a previous post, but we sometimes like to use a dry erase board with the days of the week printed on it and make sure to place it in an area that we’ll actually look it.

Handy nutrition guides such as this one: will help you be conscious of your caloric and nutrient intake so you can meal plan accordingly.

 7  Get Your Groceries Delivered!

Peppers in Box

There are numerous healthy grocery delivery companies popping up across the globe. We use Door-to-Door Organics and absolutely love it! (No, we have not been paid to say that! :D) Basically, you sign up, select a package and frequency, and you get your favorite fruits and vegetables delivered to your door! Then there are options for healthy meats, snacks, and more that you can add to your main package. Most of these kind of companies work similarly.

At first, we shied away from this option thinking it would be astronomically expensive, especially compared to regular in-store grocery shopping. However, I did some price comparisons and found that the pricing is similar and sometimes cheaper. Plus, you’re not adding extra miles to your vehicle, meaning you’ll save some of that gas money. By the end of the year, that certainly adds up! And did a mention what an incredible time saver it’ll be?

Red Clock and Coffee Beans

And that’s a Wrap!

As you can see, all of the tips above are connected in some way. In order to successfully grocery shop in bulk, you must meal plan to know exactly what you’re getting. To save time, you only spend a few hours in a single day to cook and prepare everything for the week. To make that convenient, you need to utilize containers and your freezer space so all of your meals and snacks have proper homes.

Not to sound too harsh here, but “I wish I could eat healthy, but I have no time.” and “I’d like Apple in Handto eat healthy, but I’m too busy.” is synonymous with “My health isn’t a priority.”

The thing is, even if we don’t have a lot of time on our hands, we have at least a few moments during the week to make the rest of our week joyous, healthy, and all-around positive.

I wouldn’t be saying all this if I couldn’t empathize with that whole “too busy” dilemma. I’ve been there before and still slip up from time to time. But know that healthy eating with that ticking sound of time nagging you is still possible and can actually be enjoyable.

You’re talking to someone who used to dread eating anything remotely healthy, let alone cooking or preparing anything. In fact, I was someone who would opt for that Netflix binge 99% of the time and I’m not ashamed to admit that because we all start somewhere. All that matters is that we start.

If you have any questions or tips of your own to share, please include them in a comment below. You already know I love hearing from you! 🙂

Eva Xanthopoulos

1. Vinegar Dressing and Cold Storage of Potatoes Lowers Postprandial Glycaemic and Insulinaemic Responses in Healthy Subjects.


    • It’s great that you follow a vast majority of these time-saving tips! We actually didn’t even realize #7 existed until recently. I love it! 😀

  1. Wow! Love this post! Being away from home on a college campus, a lot of my friends make the excuse that they don’t have time to eat healthy. However, I really think that with some little time dedicated to preparation, healthy eating can become a reality. I love your part about the “no time,” “no problem” thing. I can’t wait to share this with my other friends at school. Thanks for sharing and have a great week! xo, Stephanie

    • Thank you so much, Stephanie. I’m glad you love it! 😀

      I hope your friends find these tips to be just as helpful.

      Thanks for the comment. 🙂


  2. Nothing like taking away people’s excuses and making them responsible for the health and quality of their lives. You are a true SOLUTION person! These are great tips that people will desperately try to find “fault” with. If they try hard enough, they will SUCCEED. This simply translates into their own demise. If people used their ears for LISTENING and their eyes for SEEING they might realize their own conscious mind is often the biggest impediment to achieving better LONG TERM health. Keep providing these WONDERFUL SOLUTIONS for those truly seeking a better path to follow! 🙂

  3. I’m doing everything on the list except smoothies (although I make them for Mr. Comfortable) and getting groceries delivered. Out here in the boonies that’s something that’s probably years away from materializing. And I can’t prep all in one day because of my spinal cord injury but I need to do more over a couple of days than I have been. As always, great post!

    • I realize some of these tips may not be especially helpful for certain people and that’s okay. It’s awesome that you’re practically doing everything on this list already, though! Thanks for the comment. 🙂

      • Not everything is right for every person but your list will certainly help a lot of people. And it’s a reminder to those of us doing things to keep doing them and, if we’ve slipped on a few, to start up again!

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