Gunja Parikh, MS, RDN, LDN
In today’s go-go-go world, “hustle culture” is often celebrated. But what about nourishing the person behind the hustle? Eating well can feel like a challenge when you’re constantly on the move, but it’s crucial for sustained energy and focus.
Time-Saving Meal Planning Strategies for Busy Lifestyles
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- Meal Prepping: If you don’t feel like full meal prep, try partial meal prep! Cook grains, grill proteins, or roast vegetables. This reduces daily cooking time and supports a practical approach to meal planning without overwhelming your schedule.
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- One-Pot or Pan Wonders: Embrace recipes that can be made in a single pot or pan. Think stews, soups, protein bowls, and stir-fries. Try these RD-approved recipes here: One Pot Dinners.
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- Smart Snacking: Keep healthy snacks on hand to avoid reaching for processed junk food when hunger strikes. 100-calorie packs of nuts, natural pressed fruits, jerky sticks, dried edamame, and low-fat cheese sticks are excellent choices to complement a well-rounded meal plan.
Easy Meal Planning Tips for Healthier Choices
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- Plan Your Meals: Before grocery shopping, plan out a meal or two for the week and make extra for leftovers to have a night off! Even light meal planning helps reduce decision fatigue and supports better nutrition.
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- Prioritize Whole Foods: Shop in the perimeter of the grocery store! Focus on fresh or frozen fruits, vegetables, lean proteins, and whole grains—cornerstones of any balanced meal plan.
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- Hydrate Consistently: Carry a water bottle and sip throughout the day. Dehydration can lead to fatigue and decreased focus, hindering your hustle.
Healthy Meal Planning on the Go
Dining Out
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- Research menus online beforehand to identify healthier options.
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- Look for fruit and vegetables as sides.
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- Opt for grilled, baked, or steamed dishes over fried.
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- Request sauces and dressings on the side.
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- Choose water or unsweetened beverages.
Vending Machine Picks
- Look for options like trail mix, nuts, or granola bars.
- Choose baked chips or pretzels over fried.
- Select fruit cups or veggie sticks if available.
- Opt for bottled water or unsweetened tea.
Sustainable Eating Habits for Long-Term Meal Planning Success
- Listen to Your Body: Pay attention to your hunger and fullness cues. Pack snacks in your office or keep them in your purse to eat when you’re hungry. Stop eating when you’re satisfied.
- Avoid Emotional Eating: Find healthy ways to manage stress and emotions, rather than relying on food. Exercise, meditation, or spending time in nature can be helpful alternatives.
- Be Kind to Yourself: It’s okay to have occasional treats. The goal is to create sustainable habits, not to be perfect.
Gunja Parikh
MS, RD, LDN
Gunja is a Licensed and Registered Dietitian with a passion for helping individuals improve their eating habits to reach their nutrition goals... READ MORE
References
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