The Busy Person’s Guide to Eating Healthy

Between long shifts, life demands, and trying to squeeze in training, eating well can feel like just another full-time job. I’ve been there.

When I was working as a full-time paramedic—juggling odd hours, limited food access, and the mental drain of the job—I quickly realized that if I didn’t have a system in place for food, I’d end up living on gas station snacks and energy drinks. And that was a fast track to burnout.

The good news is, eating healthy doesn’t have to be complicated, time-consuming, or expensive. You just need a strategy that fits your schedule—and sticks. This is the system that worked for me, and the same one I teach busy clients who want to stay consistent without living in the kitchen.

Let’s make eating better feel manageable—even on your busiest weeks.

Easy food prep meals — Easy made meals - make eating, EASY!

Step 1: Think in Templates, Not Recipes

The biggest mistake people make with meal prep is overcomplicating it. You don’t need 21 different meals for the week. You need a system of plug-and-play meals built around real food, simple ingredients, and repeatable structure.

Here’s the basic template:

Protein: chicken, eggs, ground turkey, tuna, tofu, Greek yogurt
Carb: rice, potatoes, quinoa, oats, wraps
Veg: frozen mixed veggies, spinach, peppers, cucumbers, slaw
Fat (optional): olive oil, avocado, nuts, seeds, cheese

Make each meal a combination of protein + carb + veg. Change the seasonings or sauces to keep it interesting.

Pro tip: Pick 2–3 proteins, 2 carbs, and 2 veggies per week. Rotate combinations. Keep it simple.

Step 2: Batch Cook Once, Eat All Week

Pick one time slot—Sunday afternoon, Monday morning, whatever works—and cook for the next 3–5 days.

Batch Prep Plan:

Cook 2 proteins (grilled chicken thighs + hard boiled eggs)
Cook 1–2 carbs (jasmine rice + roasted potatoes)
Roast or steam 2 veggies (zucchini + broccoli)
Portion into containers or leave in bulk

Now you’ve got the core of your meals ready. Mix and match throughout the week. Add condiments (hot sauce, salsa, low-cal sauces) to keep it from getting stale.

Tools that help:

Air fryer
Rice cooker
Sheet pans for roasting
Glass storage containers
Instant pot (if you’re into that sort of thing)

Step 3: Stock Grab-and-Go Options

You won’t always have time to heat up a meal. That’s where grab-and-go comes in. These are your “eat it cold in 2 minutes” meals and snacks.

Staples:

Protein shakes (whey or premade)
Greek yogurt cups
Wraps with turkey and spinach
Overnight oats
Trail mix or mixed nuts
Hard boiled eggs
Rice cakes + peanut butter
Pre-cut fruit + veggies

Keep a few of these in your bag, car, or fridge at all times.

Shift workers or first responders: stash a snack bag in your vehicle. Don’t rely on vending machines.

Step 4: Build a Grocery Routine

Create a master list of go-to items and keep it on your phone. Same staples every week = faster trips, fewer choices, better consistency.

Example List:

Protein: chicken thighs, tuna, eggs, Greek yogurt, deli turkey

Carbs: jasmine rice, oats, potatoes, wraps

Veggies: frozen stir-fry mix, cucumbers, spinach, peppers

Snacks: almonds, protein bars, rice cakes

Extras: hot sauce, mustard, olive oil, salsa

If it’s not in the house, you won’t eat it. So shop with purpose.

Step 5: Don’t Aim for Perfection—Aim for Repeatable

You don’t need a perfect meal plan to succeed. You need a repeatable routine that fits your schedule, your preferences, and your energy levels.

If your version of meal prep is cooking one protein and buying frozen veggies—awesome. If you live on wraps, eggs, and yogurt for a week—cool. If you have takeout once or twice—no big deal.

The goal isn’t flawless eating. It’s fueling your life in a way that’s consistent, sustainable, and stress-free.

Final Thoughts,

Meal prep doesn’t have to be aesthetic, exhausting, or expensive. It just has to work.

You’re busy. Your schedule is chaotic. But your food doesn’t have to be. Stick to the basics, keep your fridge stocked, and give yourself some grace.

Fuelling your body well is one of the most underrated forms of self-discipline—and one of the most powerful.

Written by Chris Gilbert

Owner & Head Coach, TNT Fitness

NCCPT | Nutritionist | Tactical Conditioning Specialist

Helping individuals achieve purpose-driven fitness for life & performance.