People who are in a hurry like those managing a business tend to eat unhealthily. But this shouldn’t be the case. If you are one of the “busy people always on the go”, you can achieve a balanced diet even when things have to be done quickly.
Healthy Eating in a Hurry
Whether shopping, eating to go, cooking, or heating up ready-made products, there are many tricks that can be used to integrate a healthy diet into everyday life with little effort. So let’s get started.
Prepare breakfast the evening before
Would you like a quarter of an hour more sleep in the morning? Then prepare a healthy breakfast the night before. You can put the bowl with ready-made muesli on the table the evening before, or soak the flakes in milk in the refrigerator overnight. Enjoy a fresh fruit with it. A wholemeal rye roll with a piece of cheese is also a good express breakfast, only slowly increases the blood sugar level and keeps you full for a long time.
Easy-to-cook egg dishes
Egg dishes are quick to prepare. Whether 3-minute egg, fried egg, French omelet, or scrambled eggs: everything is quick and easy. With a slice of rye sourdough bread. Together with a salad, it is not only suitable for breakfast. Of all foods, eggs provide the best combination of amino acids and thus optimally cover protein requirements. Forget the tale of bad cholesterol in eggs. The cholesterol in food affects our blood levels much less than originally thought.
Smoothies ready in ten minutes
Green smoothies are trendy – and ready to eat in ten minutes. All you need is a powerful blender – and the right ingredients. Use half fruit, such as bananas or frozen raspberries, and half use vegetables such as avocado washed spinach or lettuce leaves. With the right amount of water in the mixer at a slowly increasing speed, it becomes a fine smoothie. Strawberries or bananas mixed with yogurt or buttermilk are also delicious.
Pre-cut frozen vegetables
Frozen vegetables are prepared super quickly. The vegetables are harvested when they are optimally ripe and immediately and gently frozen. This way, the color, aroma, and valuable vitamins are preserved as best as possible. Boiled with bouillon, it becomes a quick winter minestrone.
A salad plate
A large salad plate with or without a side dish can be made quickly with the right preparation. If you don’t follow a vegetarian diet, you can store a supply of frozen meat and fish in the freezer, such as sliced chicken, fish fillets, or shrimps. These products are quickly thawed and fried. Those who do without meat cover their protein needs with hard-boiled eggs, chickpeas, or lentils, with mozzarella or feta.
Fried tofu cubes marinated in soy sauce also taste good. Chinese cabbage, chicory, and sugarloaf are quickly prepared. If a ready-made salad sauce is bought, it should be prepared with olive or rapeseed oil. Even a homemade salad dressing can be stored in the refrigerator for a week. Before serving, sprinkle with fresh herbs, chopped onions or seeds, and kernels (sunflower, pumpkin, chia, poppy seeds, sesame seeds, flax seeds) – done!
A can of healthies
Clay, lentils, or chickpeas are also available from a can – this means that the preparation time for a salad is reduced rapidly. And canned vegetables, fruits, and fish are better than their reputation. They do not contain any preservatives, they can only be preserved by heating. Some of the vitamins are lost during sterilization, but many other substances are retained. In the cans, there is hardly any vitamin breakdown even after long storage. They are therefore ideally suited for storage. A tip: Sauerkraut is – even ready-made – a very good source of vitamin C.
Choose Asian dishes
With Asian dishes – also as takeout or delivery – you can eat quickly and relatively healthy. For example, with curries in all variations, especially since the spicy makers also put you in a good mood after a tough day. Dishes with soba noodles, which are made from protein-rich buckwheat, which also provides plenty of magnesium and only causes the blood sugar level to rise slightly, are also ideal.