Many people cite the need to cook regularly as a major hurdle. This can prevent them from sticking to a plant to lose weight but as well even after losing weight it can interfere with being able to maintain their weight loss results. Between busy schedules and the convenience of fast food, it can seem impossible to eat well without spending hours in the kitchen. This is where intermittent fasting can become a valuable strategy to lessen the burden of preparing lots of meals and snacks to graze on throughout the day.
It is much easier to stick to doing your own cooking when life is not crazy busy and you can establish regular weekly routines that work for your usual lifestyle. But let’s face it, life can be unpredictable. We can be hit with an intense period of time, whether because of work demands or personal demands in our home life, both causing unexpected changes in our lifestyle.
One of the key principles I teach people as I work with them is how to establish sustainable routines that will support them making healthy choices majority of the time which is especially important after people complete a weight loss program. They need to have lifestyle routines that they find simple, and can commit to with ease and that will work with their lifestyle long term.
But as stated previously life can throw us curve balls and even though we have established healthy sustainable routines, at times it may be much more challenging to maintain those routines and then people find they are not shopping, planning, cooking or exercising as often. This will usually result in eating on the run, more eating out or ordering in and unfortunately that often contributes to some weight gain.
We are only human and we cannot always be “perfect” so when these busy time periods happen we need to give ourselves grace and recognize that our usual routines and habits are not working for us. Time to adapt and this is what I call Course Correction.
Below are 6 tips that you can utilize during busy time periods so that you can maintain healthy eating habits recognizing that for the time being you need some time saving strategies until life settles down again.
One overall helpful strategy is to save precious time by doing less cooking, so you can simplify your lifestyle but still be able to eat healthy meals and snacks without relying on ordering fast food from Uber. With the right strategies, you can enjoy nutritious meals and snacks that require little to no preparation. Below are six practical tips on how to eat healthy without cooking to course correct your lifestyle for those busy times until you can get back to doing more cooking again.
1. Choose Pre-Washed and Pre-Cut Vegetables
Pre-washed and pre-cut vegetables are a great way to eat healthy without cooking. You can find these convenient options at most grocery stores. They come ready to eat, so you can enjoy them right out of the bag or container, which saves you the time and effort of washing, peeling, and chopping.
These vegetables are just as nutritious as their whole counterparts. They are rich in vitamins, minerals, and fiber. You can use them in salads, as snacks, or add them to wraps and sandwiches.
Options like baby carrots, celery sticks, and mixed greens are perfect for quick, healthy meals. This simple change can make a big difference in your diet.
2. Opt for Fresh Fruits
Fresh fruits are one of the easiest and healthiest snacks you can choose. They require no cooking and are naturally packed with vitamins, minerals, and fiber. Eating a variety of fruits can help you get the nutrients your body needs.
Some great portable options include apples, tangerines, and berries. These can be eaten on the go, added to high protein plain yogurt, or mixed into a salad.
You can also try pre-cut fruit bowls available at the grocery store. Just be sure to choose fresh options without added sugars or syrups. Keeping fresh fruits on hand is a simple way to boost your daily intake of essential nutrients without any cooking involved.
3. Use Canned and Frozen Foods Wisely
Next on this list of healthy dietary tips for busy times, canned and frozen foods are convenient options that can help you eat healthy without cooking. They have a long shelf life and are easy to store, making them perfect for quick meals and snacks.
When choosing canned foods, look for options with no added salt or sugar. Canned beans, vegetables, and fish like tuna and salmon can be great additions to salads and wraps. Frozen vegetables and fruits are also excellent choices.
They are usually frozen at their peak ripeness, preserving their nutritional value, and you can easily add them to smoothies, yogurt, or eat them as a side dish.
I often also advise clients to batch cook some of their favourite dishes so they can freeze some in sizes appropriate for meals and they can grab one of those in a pinch. So if you know ahead of time you are coming into a busy time in your life this is a great way to get ready and have healthy meals on hand that you know you love and just need to reheat. In particular soups, stews and chilis are great for this because they can be made with protein and a variety of veg making them a complete nutritious meal in one pot.
4. Stock Up on Healthy Snacks
Having a variety of healthy snacks on hand is essential for eating well without cooking. Nuts, seeds, and dried fruits are excellent choices. They are packed with nutrients and can keep you satisfied between meals.
Greek high protein yogurt, ideally plain, is another great option. It’s high in protein and can be paired with fruits or a drizzle of honey for added flavor. Other easy snacks include guacamole and hummus with raw veggies.
By keeping these healthy snacks readily available, you can avoid the temptation of less nutritious options. They’re perfect for busy days when you need a quick, wholesome bite.
5. Utilize Pre-Made Salads and Meals
Pre-made salads and meals are excellent for those who want to eat healthy without cooking. Many grocery stores offer a variety of these options, ranging from simple salads to complete freshly made meals with proteins and vegetables.
When selecting pre-made salads, look for ones with a variety of colorful vegetables and healthy proteins.. Be cautious of pre-made dressings and added toppings that can increase calorie and fat content, even hidden sugars; opting for vinaigrettes or using your own dressing can be a healthier choice.
Pre-made meals can also be a nutritious option if you choose wisely. If it is pre-packaged make sure to check labels for minimal added sugars, additives and sodium. These convenient options can help you stay on track with your easy healthy eating goals without any cooking.
I have also advised many to look for companies that deliver fresh healthy meals. These are freshly made so no additives or ultra processed ingredients and these companies will often offer a choice of food plans for specific preferences such as low carb, athletic high protein, vegan or vegetarian. Generally you just commit to a delivery of a certain number of meals/delivery and it works out to be more reasonable than fast food.
This is a fantastic option to set up for those few weeks when life is chaotic.
6. Incorporate Smoothies and Shakes
Smoothies and shakes are quick, nutritious options that don’t require cooking. You can easily blend fruits, vegetables, and other healthy ingredients to create a balanced meal or snack.
Simply start with a base like water or plant-based dairy alternatives. Then, add fruits such as berries, mangoes for natural sweetness and vitamins.
A handful of leafy green vegetables like spinach or baby kale can boost the nutritional value without altering the taste much, frozen works well for smoothies. You can also include a source of protein, such as Greek yogurt, good quality protein powder, or nut butter, to make it a full meal and more filling.
You can buy protein shakes and smoothies on the go but be very careful. Some contain a lot of sugar and can be very high in calories so if there is a place near you that makes protein shakes or smoothies ask for a breakdown of ingredients and calories.
How to Eat Healthy Without Cooking
In summary, learning how to eat healthy without cooking can transform your lifestyle so you are able to continue to eat well and maintain your results when life gets busy. By making these course correction adjustments to your lifestyle you will prevent weight gain because you cannot continue to dedicate as much time and energy into prepping and cooking your meals. The above information on no-cook meals can help you achieve easy healthy eating without the need to turn on the stove.