Have you ever heard people talk about how they just “don’t have time to eat healthy?”
For whatever reason, I hear that all the time, and I’m going to be honest with you: It drives me a little crazy on the inside.
So, I decided to write this article to put a stop to the madness.
That means the next time you hear someone leveraging their extreme busyness as justification for their terrible diet (and probably an unhealthy body composition), you can blast them with this write-up.
Because, let’s be honest, it’s probably something they need to hear.
Just kidding. Don’t be a jerk.
Only pass it along if they’re genuinely feeling discouraged about what they are perceiving as a lack of time needed to eat in a way that supports their goal rather than carrying them farther and farther away from it.
You’ll come off a lot nicer that way, and compassion is cool.
But, let’s get into it.
Why You Really Do Have Time to Eat Healthy
The excuse of not having enough time to eat healthy is super silly for one main reason: You have to eat something just to exist as a human being, so why not put forth the effort to make it good for you?
That’s kind of like saying you don’t have time to breathe clean air. You have to breathe some kind of air, but you’re trying to make the point to me that there’s no time to breathe the clean air - just the dirty air.
What?
On top of that, it takes roughly the same amount of time to prepare a bowl of oatmeal with berries and almonds as it does a microwavable Jimmy Dean breakfast sandwich loaded with enough calories to feed your favorite six year-old’s entire kindergarten class.
So, what gives?
What are people really getting at when they say they don’t have time to eat more nutritious foods?
Here are my theories.
Theory 1: You genuinely don’t know that eating healthier foods can still be quick and easy.
In other words, I want to give the benefit of the doubt to anyone out there who just doesn’t know any better.
Some people just non-negotiably associate quick and easy foods as “bad” foods.
For example, if you’re a busy corporate person who rarely has time to eat a proper sit-down lunch due to the high volume of sales calls you have to make each day, you might assume that eating the seemingly never-ending supply of leftover junk food in the workroom really is the only option - purely on the basis of convenience.
And, to be fair, I totally understand where you’re coming from.
Time is precious, and the last thing you have time for is to pop home, air-fry a block of tofu and some lightly seasoned asparagus, and chug 40 ounces of water when your paycheck is on the line.
So, you opt for the cold pizza and the leftover birthday cake in the workroom. I get it.
But, there are actually plenty of quick and easy snacks that you can grab in a pinch if time is really your greatest concern.
Here are my best practical tips for busy folks.
Meal Prepped Lean Proteins and Vegetables
Just commit to bringing your healthy meals to work.
And if you’re concerned about the time spent prepping your food as a reason not to do it, learn to fall in love with bulk meals.
During the right seasons, my wife and I will make a big batch of plant-based chili that we can eat from all week.
Also, remember that you don’t have to go day by day in terms of preparing your food.
Prep all five lunches on Sunday for a full week free of fat loss thought-fatigue.
You could also easily do this with a chickpea pasta or even Mexican medleys featuring exciting new products like chorizo seitan with beans, rice, avocado, and salsa.
2. Protein products, oats to go, or smoothies
Protein bars are a no-brainer unless you’re too proud to be “eating like a bro” at work in a pinch.
But, I can’t tell you how many times I’ve smashed one (but usually two) protein bars as a meal replacement on days when “life was busy.”
Or, if you’re an on-the-go breakfast person, you could toss 40g of oatmeal into a cup of soy milk with a scoop of plant-based protein the night before so that once the morning comes you literally just snag that bad boy out of the fridge and sip it in the car.
Better yet? Make yourself a full-blown smoothie with soy milk, plant-based protein powder, frozen berries or mangos, 1-2 bananas, and some hemp seeds for nutritional flare.
What could be easier?
Whether you’re 120 pounds, 250+ pounds, or anywhere in the middle, these are both quick and easy meals/snacks that can fit literally anyone’s macros.
Theory 2: You’re really just saying you’re a little too lazy to put forth the effort.
My second theory regarding why people are convinced they don’t have enough time to eat healthy is simple because they’re lazy and don’t want to admit it.
Why are you slamming Oreos during your 3PM lull when you could be eating an apple or a modest handful of heart-healthy nuts?
Now, it’s totally cool if you’d just rather eat your Twinkies and be left in peace because body recomposition isn’t a priority of yours, but let’s not be hiding behind the guise of “not having the time” to eat healthy when really you’re just being a lazy sack of potatoes.
The same goes for the snacks you choose to have around the house. What’s the difference in buying Doritos versus hard pretzels or even a less processed option like apples or carrots?
Sure, Doritos are delicious. I realize that.
But taste has nothing to do with time.
Even small adjustments like that can be a step in the right direction toward reorienting the way you think about quick foods and their nutritional makeup.
Theory 3: You’re unwilling to choose healthier eat-out food options even when they’re just as easy to order as the unhealthy options.
I’ve heard this one from “important business gurus” - you know, the types that are always flying around first-class and joining other important guys and gals for happy hours and luxurious meals in high-dollar restaurants.
For this group of people, it really just comes down to coming to terms with the seriousness of your goal.
Because the bottom line is this: You can get a leafy green salad with a lean protein and a low-calorie dressing on the side just about wherever you go.
You just have to make the choice to order it over the burger and fries or the house steak with loaded mashed potatoes and cheesy biscuits.
And don’t forget about your liquid calories when you dine out. There’s a big difference calorically between ordering a tall glass of water and opting for a few starter beers or a tasting of their finest whiskey.
Again, the choice is yours, but this certainly isn’t a time issue - it’s a choice issue.
And, I encourage all of my clients to take extreme ownership of their choices.
Summary
Remember that quick and easy foods don’t always have to be unhealthy foods. Although it’s convenient to eat frosted mini donuts, it’s almost equally convenient to make a quick bowl of oatmeal with berries and nuts.
Your “time issue” might actually be a laziness issue. If that’s you, be honest with yourself and take ownership of that reality rather than blaming it on a lack of time.
Almost every restaurant has a healthiest option on the menu. Be willing to choose that meal if you’re serious about improving your body composition.
And there you have it!
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And finally, if this is your first time interacting with evidence-based body recomposition and you’re considering hiring a coach, we encourage you to take the plunge.
You just have to find the courage to send that first email and say hi - no one is going to do it for you. Seriously, you’ll thank yourself later.
Happy eating, people.
-Andrew
