Having a healthy/balanced diet for busy women is possible. Hitting your calories and macro targets without correctly prepping or planning your meals to a tee is possible.
Many put to much focus on the perfect diet or perfect execution for fat loss and with their food choices. “I’m to busy to focus on my diet.” “I don’t have time to meal prep and plan my day’s” sound familiar? The fitness and nutrition industry is mostly to blame for this idealisation that you can’t tailor your diet for convenience and a busy lifestyle while still being healthy.
For many people, this is just another excuse to not put in the work to achieve their goals. And that’s ok too because that’s their problem, not yours. Don’t let it stop you from going after what you want.
Many people have an idea or a “list of rules.” around what a good day of eating looks like for fat loss. However, there isn’t a set it stone or centric set of rules when it comes to fat loss. Which only makes fat loss confusing and seem unattainable.
Important things that people usually think are the rules of fat loss are;
- Eating six small meals a day
- Eating protein every 1-2hrs
- Can only eat “clean foods.”
- Zero processed foods
- No sugar
- Can’t dine out
- No Alcohol
- Eat organic
- Exercise 6 x per week
- Meal prep 100 meals
- Weigh absolutely everything
- No sugar
- No carbs
The list could go on, but you get the idea. The truth is that none of these matters when it comes to fat loss and maintenance. It’s no wonder we get confused and overwhelmed and think I’m to busy to lose weight. Because if you were to apply half of those rules, then you would be right, you’re too busy, and most of the population is also.
Let’s strip it back to the basics and what you need to focus on when it comes to fat loss: calorie deficit, protein, fibre (plant-based foods).
An example of busy days eating:
Breakfast: Oats, yoghurt, berries+kiwi fruit
Lunch: Apple protein shake or protein bar
Dinner: Pasta, Vege, Sauce, Protein Sauce
Dessert: Chocolate bar
Let’s break this down into reality.
Breakfast: You have to get up early get ready for the day and get the kids ready you don’t have time for poached eggs on organic sourdough with vegetables and a green juice. Have a bowl of oats with frozen fruit and low-fat yoghurt. This meal is a well-rounded meal that is quick and easy to make and will leave you feeling fuller for longer.
Lunch: You’re flat out with work or the kids or just life in general, and you don’t have time to make a full meal so you can opt for an apple and a protein bar or shake to tie you over until dinner.
Snack: Afternoon coffee with skim milk.
Dinner: You’re at home and have more time to eat and focus on a bigger meal. Here use a high protein whole grain pasta, with lean protein sauce and LOTs of vegetables.
After Dinner: You feel like a treat and have some calories left over for the day. Enjoy a chocolate bar.
As you can see, this doesn’t fall into the glorification of traditional dieting. But you would still be getting in protein and fibre and hitting your calorie requirements. Eating on the run and eating for a busy day can work, and you can still achieve your results.
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