Eating healthy doesn’t have to be time-consuming! If you keep reaching for unhealthy options (fast food, the vending machine, frozen dinners, take out) because you’re just too busy to cook every night, here are a few tips to help you eat better even if you don’t have 2 hours a day to spend on preparing food:
1. Cook in batches. A great way to enjoy home-cooked meals every day is to cook on the weekend, and pre-portion the food into several daily meals. We like to cook a big pot of chili, for example – add lots of veggies and beans and you can easily enjoy it for at least two nights. (When serving, don’t forget a dollop of creamy VOSKOS – it’s just as good as sour cream!)
2. Eat breakfast for dinner. Breakfast for dinner can be a quick, healthy option. For example, 2 eggs with whole-grain toast, and a cup of VOSKOS Greek yogurt with fruit and a handful of nuts make a delicious, filling, healthy dinner.
3. Prepare your snacks in advance. To avoid reaching for unhealthy snacks, it’s a good idea to always have healthy snacks on hand. It only takes 10 minutes to cut some fresh veggies or fruit, pre-portion cheese and pretzels into individual bags, or boil some eggs.
4. Use a slow cooker. Slow cookers are ideal for long workdays! Prep the food the night before. In the morning, just throw everything in the slow cooker and set on low. When you get home at night, the most amazing smell will fill the house, and your dinner will be ready!
5. Transform leftovers. Last night’s dinner can make a tasty lunch today when you turn it into a sandwich, a wrap, or a salad. We try to always double recipes, intentionally creating leftovers for lunches.
6. Make quick stir-fries. When you use leftover chicken and frozen veggies or pre-shredded coleslaw, a stir-fried meal can be ready in 10 minutes, especially if you cook a big pot of brown rice on the weekend and pre-portion it.
7. Eat more shrimp. Shrimp cook in 5 minutes (plus 5 minutes to defrost them if they’re frozen)! Simply saute some vegetables in olive oil until crisp; add the shrimp and spices and stir-fry over medium-high heat for 5 minutes, or until shrimp are opaque. Serve over the aforementioned pre-cooked brown rice.
8. Buy healthy “fast food.” Rotisserie chicken is a great example. It’s delicious, affordable, and a huge time-saver. Serve it with steamed veggies for dinner, then turn the leftovers into a chicken salad for lunch the next day.
9. If you do end up using a frozen dinner, add lots of veggies. Veggies steam in 5 minutes in the microwave. Add 2-3 cups of steamed veggies to a frozen dinner to make it not just healthier, but also more filling.
10. Make cleanup a breeze. Cook fish and chicken in foil packets or in parchment paper. You’ll have less mess, and juicier food.
No more excuses! Even if you’re seriously pressed for time, with just a little advance planning, you can save time AND eat healthfully.