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How to Eat Well When You’re Too Busy to Cook
- Serafina Baldacchino
- Mar 3
- 4 min read
Eating well when life is hectic can feel impossible. Between work, family, and other responsibilities, it’s easy to grab whatever is quick and convenient—often at the expense of nutrition. But the good news? Eating nourishing, high-quality meals doesn’t have to be complicated or time-consuming. With a few smart strategies, you can fuel your body without spending hours in the kitchen.
1. Make Quick, Nutrient-Dense Choices
If you’re constantly on the go, focus on simple, whole-food meals that require minimal prep. I’m obsessed with having staples ready to go—things like olives (always stocked in my fridge), hard boiled eggs, sliced peppers, washed cucumbers, and other prepped proteins and veggies make it so much easier to throw together a balanced meal in minutes.If you’re constantly on the go, focus on simple, whole-food meals that require minimal prep.
High-Protein Grab-and-Go Options: Hard-boiled eggs, smoked salmon, rotisserie chicken (if you can actually get one in the fridge before eating it), or high-quality jerky.
Healthy Fats for Sustained Energy: Avocados, olives, nuts, and seed-based snack mixes.
Balanced Snacks: Nut butter with apple slices, Greek yogurt with seeds, or hummus with veggies.
Smart Pantry Staples: Keep ingredients like organic tahini, canned tuna, frozen veggies, and pre-cooked grains (or cauliflower rice) for quick meal assembly.
2. Batch Cooking & Meal Prepping in Less Time
You don’t need to prep a week’s worth of meals in one day, but a little batch cooking can save you serious time.
Pick 2-3 versatile proteins (e.g., roasted chicken, ground turkey, marinated tofu) to mix and match throughout the week.
Roast a big tray of veggies to use in bowls, wraps, or as sides.
Make a sauce or dressing that adds flavor variety—see below for this simple tahini mayo dressing/sauce/dip (I have a deep love for all things tahini and this dressing is one of my favorites!), pesto, or a citrus vinaigrette.
Portion out snacks ahead of time so they’re easy to grab when hunger hits.
Bonus: My Favorite Tahini Mayo Dressing
(featuring my favorite TAHINI and AVOCADO OIL MAYO!)
This creamy, nutrient-packed dressing works as a salad topper, dip, or drizzle over roasted veggies - especially sweet potatoes!
Ingredients:
¼ cup tahini
¼ cup avocado oil mayo
2 tbsp lemon juice
1 garlic clove, minced
½ tsp sea salt
1 - 2 tbsp water (to thin, if needed)
Optional: a hint of maple syrup or honey for a hint of sweet
Instructions: Whisk all ingredients together in a small bowl until smooth. Adjust consistency with water, if desired. Store in the fridge for up to a week!
3. Build a ‘Lazy Meal’ Strategy
Some nights, cooking just isn’t going to happen—but that doesn’t mean you need to rely on takeout.
Keep frozen high-quality meals or leftovers on hand (think chili, soups, or stews that freeze well).
Create a go-to “emergency” meal list with super-fast combos like:
Scrambled eggs with greens & avocado
Canned tuna mixed with olive oil, mustard, and capers over greens
Collard wraps with turkey, hummus, and sliced veggies
A quick smoothie with protein, frozen berries, and nut butter
4. Outsource Where It Makes Sense
If meal prepping still feels overwhelming, consider outsourcing some of the work:
Meal Delivery Services: If you’re short on time, prepped meals can be a lifesaver—but be mindful of added sugars, inflammatory oils, and preservatives.
Custom Meal Prep (Like Mine!): Working with a chef who understands your dietary needs ensures you get fresh, high-quality meals tailored to you—without the hassle.
Grocery Delivery & Smart Shopping: Order groceries online to save time, and stick to nutrient-dense, whole-food options.
5. Prioritize Protein, Healthy Fats & Whole Foods
One of my favorite ways to keep meals satisfying and nutrient-dense is making sure I always have a balance of protein, fiber, and healthy fats. I always try to have vegetables prepped—sliced peppers, washed cucumbers, and other ready-to-go options make healthy eating effortless. Olives are a staple in my fridge, too! My go-to? Chia pudding with this COLLAGEN and this MCT OIL—it’s the perfect grab-and-go option for stable energy, and I seriously never get tired of it! If nothing else, aim for protein + fiber + healthy fats at every meal. This combo helps stabilize blood sugar, keep you full longer, and prevent energy crashes.
A few quick pairings:
Protein + Healthy Fat: Scrambled eggs with avocado, salmon with olive oil drizzle
Protein + Fiber: Chicken with roasted Brussels sprouts, grass-fed beef with sautéed kale
All Three: Chia pudding with coconut milk and almonds, nut butter on whole-food crackers with turkey slices
6. Set Yourself Up for Success by Controlling Your Environment
One of the simplest yet most effective ways to eat well? Don’t bring trigger foods into the house. We all have those snacks we can’t stop eating once we start—the ones we reach for mindlessly. The easiest way to avoid overindulging? Just don’t buy them. For me, it’s crackers—salty, crunchy is my kryptonite, and I could eat through a whole box without even thinking about it. So, I simply just keep them out of my kitchen, and it makes a huge difference. I save these kinds of treats for when I’m hosting or attending a gathering—keeping them out of my daily routine helps me stay on track.
Final Thoughts: You Don’t Have to Do It All
Eating well doesn’t mean spending hours in the kitchen every day. With a little planning, some strategic shortcuts, and outsourcing where it makes sense, you can nourish your body even on the busiest days. And if you ever need a hand with custom meal prep solutions, I’m here to help!
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