I can definitely relate to being busy. I’m usually up before 5 AM, out the door by 6:30 AM, do a full day of work, then train or prepare coaching information for clients after work. Add on family duties and what little time there is left for working out, and a full day has gone by with very little free time.
Since nutrition is key in making or maintaining progress, it’s very important to still find time to make that a priority. Here are some tips that help me manage nutrition.
Meal prep on off day
- It would probably make it easier to cook large batches of meat/poultry/fish/etc in advance, as well as fruit/veggies, and simple sides like rice, whole wheat pasta/sauce, etc. enough servings for at least the time that you’ll be at work.
- Some easy/quick meal ideas: http://dailyburn.com/life/health/meal-prep-ideas-healthy-eating/
- Egg muffins (can add your choice of meat): http://hurrythefoodup.com/low-carb-egg-breakfast-muffins/
- Meal prep ideas: http://www.popsugar.com/food/Meal-Prep-Inspiration-37146137?stream_view=1#photo-37151725
- Snack ideas: Quick snacks like fruit, raw veggies and hummus, yogurt and granola (try to keep the granola to a small serving size and keep the yogurt low in added sugar, but adding fruit is fine), air popped popcorn. Here are other snack ideas (high in protein to help keep you full longer): http://www.health.com/health/gallery/0,,20855303,00.html
- Quick Meals without prepping
- If you can’t meal prep ahead of time, then here are some other quick meals:12 minute or less meal ideas: http://greatist.com/health/52-healthy-meals-12-minutes-or-less (you can add protein powder to any of the smoothie or oatmeal recipes for extra protein)
- Fast Food Options
- Breakfast ideas:
- Power sandwich from Panera (350-400 cal) https://www.panerabread.com/en-us/menu-categories/breakfast-.html
- Oatmeal from starbucks (depends on what toppings you add) + scoop of protein powder you could mix in. Also some breakfast sandwiches are great options – check out this under 350 cal menu http://www.starbucks.com/menu/nutrition/35-under-350
- Dunkin Donuts has some good options on the DD Smart options http://www.dunkindonuts.com/dunkindonuts/en/menu/nutrition/nutrition_catalog.html?nutrition_catalog_needType=DDSmartLessThan400
- Snacks: Can also pack fruit and protein bars for easy nutrition on the go
- Chipotle is actually pretty macro friendly if you get a bowl with either a light amount of brown rice or just with the meat (1 scoop) and veggies. To save calories you can top it with salsa and no sour cream or cheese (or ask for light cheese on the side and you can sprinkle your own). http://www.chipotle.com/ – you can design your bowl ahead of time to see how to calories/macros add up
- Panera – a few of their sandwiches can be good (when you eat half – which is around the size of a normal sandwich), especially if made with whole grain (could even have an “open faced” sandwich with one slice of bread. Almost all sandwich options are protein packed for under 400 calories for half a sandwich. The power bowls are great. Of course the salads can be good choices, just go light on the dressing! Check out the nutrition facts for more info: https://www.panerabread.com/content/dam/panerabread/documents/nutrition/Panera-Nutrition.pdf
- If you don’t have time at home but have time to order from a sit down restaurant, here are some of the healthier options : http://www.thedailybeast.com/galleries/2011/01/19/healthiest-restaurant-meals.html#viewAll
- Breakfast ideas:
I hope this helps! If you know some more, please contact me or mention them in the comments below!