7 tips to eat better throughout the week

February 16, 2015 0 Comments

Following my little appearance on 96Five this morning I thought I would share my top tips for eating better throughout the week. I often get people saying I am just too busy. I get it, I’m busy too, however you have to make healthy eating work for you. It’s not even about vanity any more, if you’re a busy person, you owe it to yourself to nourish yourself to sustain your energy and reduce the risk of getting sick and fatigued. A lot depends on you, so take a little time where you can to plan, prepare and succeed.

Sundays are a great day to get yourself organised. Just like you would plan out your appointments, meetings you should plan out what you’re going to eat…. quickly.

Here are top Seven Sunday Food Prep Ideas:

1) Veggie snacks - Carrot, celery, cucumber and capsicum sticks with some healthy dip like hummus or plain yoghurt with some fresh herbs make a great, easy, no brainer, healthy snack. Chop them ahead of time and pop them in a little container or zip lock back. If you have childre, it’s great to chop enough for your kids to take to school or munch on when they come home from school. tip: I peel and cut my carrots and store them in a tupperware with some water. Run cold water over them daily, to stop them from drying out.

2) Soaked oats for breaky - Soaked oats with yoghurt, berries and chopped nuts is a quick and easy breakfast option. You can make a few jars in advance to save time in the mornings.

You will need 1/2 cup oats to 1/2 cup water or coconut water. Soak over night and add fresh yoghurt, berries, nuts, cinnamon, whateve you like in the morning and go. If you’re really struggling in the morning you can add frozen berries and yoghurt the night before and take your jar with you.

3) Prep your grains – Rather than cooking your rice/quinoa for every meal, my motto is to save time cook once, eat three times. Cook a large pot of your favorite and add as a side, into your salads. You could even add quinoa to your break. Buckwheat is another goodie.
4) Get your snacks sorted – Failing to prepare, is preparing to fail. You know you’re going to get hungry, so be ready!

I like to make the following on Sundays and take ask needed:

  • Protein balls (chuck 1 cup almonds, 1 cup walnuts, 1/3 cup goji berries, 2 tbs chia seeds, 2 tbs coconut oil, 1/2 cup shredded coconut, 2 tbs raw cacao powder, 2 scoops vegan protein, 8 medal dates in a blender and whiz until you form a doughy mixture - roll into balls and pop in the fridge)
  • Freshly popped salted pop corn
  • Healthy muesli bars there are heaps of recipes to look up on pinterest.com
  • Apple slices with nut butter area a great nutritious snack that takes no time to prepare. You can pack a few apples and a jar of nut butter to have at work.

5) Salad in a jar - Create 5 jars and divide things like your spinach leaves, corn, chopped carrots herbs, cooked quinoa or rice, chickpeas - whatever works for you. Add some grilled chicken pieces, leftovers from the night before or a can of tuna when you get to work and you’ve got yourself a lunch.

6) Roast your veggies - Roast veggies make great snacks or additions to many meals. You can hav them in your eggs, you can have them in your salads or as a side. Roast up a huuuuge batch of sweet potato, pumpkin, parsnip, zucchini, capsicum and add to where you feel you need them.

7) Prep your protein - If you need animal protein in your diet, then grill some chicken, fish, beef, lamb etc on sunday and divide into little zip lock bags to take with your salads. When making dinner always make enough to take with you for lunch the next day.

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