Healthy & Convenience Foods

You likely want to eat right but don't have time. Well, we'll keep this short to save you some time as you fine-tune your healthy eating plan. Here is a list of foods that will help you make the right choices. Substituting just a few of the foods on the“ should avoid ”list with some of the foods on the“ should eat ”list could reduce your weekly calorie intake by upwards of 1,000 calories.

Remember a healthy lifestyle doesn't have to mean cutting food out of your eating plan entirely. It means finding substitutes that will provide you with high-quality nutrients & the right number of calories to help you be healthy & active.

RELY ON HEALTHY CONVENIENCE FOODS

“Healthy” & “convenience” is not a paradox. Zucchini is a healthy food. Twinkies are a convenience food. Pre-cut veggies in a plastic tub is a healthy convenience food. Simple right? Today there are literally tons of healthy eating options that take little or no effort to prepare. Rely on these types of foods as the basis for your no time for meal planning meal plan.

PRODUCE SECTION

Pre-cut fruits and veggies.
Salad-in-a-bag.
Pre-washed baby potatoes.
Veggies in microwavable steamer bags.
Hummus.
Any easy-to-eat fruit or veggie.

DAIRY/MEAT CASE

Fast-cooking cuts of meat burgers (beef, bison or turkey)

Boneless, skinless chicken thighs (perfect to throw in the crock pot)

Eggs (raw or hard-boiled)

Rotisserie chicken.

Good-quality lunch meat.

Greek yogurt.

Cooked shrimp.

CANNED/DRY GOODS

Nut butters.
Canned beans (black, kidney, pinto, etc.

White or brown rice (precooked packets.
Good quality protein bars
Seeds (raw, unsalted)
Soups (check ingredients)
Oatmeal packets (whole oats or instant steel cut, plain)
Olives.
Whole-grain bread or crackers.
Canned chicken.
Beef or bison jerky.
Coconut butter.
Good quality protein powder.

FROZEN FOODS

Green smoothie mixes.

Veggies in steamer bags.

Frozen fruit or berries.

Sprouted corn tortillas.

Cauliflower crust pizza.

These are just a few suggestions. The free printable shopping list contains these (and other) healthy ingredients. Use that list, or create your own!

YOU GET TO DECIDE WHAT “HEALTHY” MEANS TO YOU

There are a million definitions of good health. Create a list of foods you consider healthy that you can rely on during weeks when you want to eat healthy but don’t have time to meal plan.
If you eat keto you will include healthy fats like olives, avocado & extra virgin olive oil & you’ll skip bread & pasta.

If you count Weight Watcher points you may include some of their pre-packed products.

If you are vegan you’ll stock up on meatless options, like veggie burgers, salads & non-dairy smoothie ingredients.

Foods & Drinks That Should Be Part of Your Plan

Include Fish:

A great alternative to chicken & beef, fish has notable amounts of protein and is generally low in saturated fats and carbs (if u avoid the breaded or battered kinds).To give u an idea,3 ounces (85 grams)of tuna has approximately 0.7 ounces (20 grams) of protein and only 92 calories. And 3 ounces (85 grams) of salmon has approximately 0.6 ounces(17 grams) of protein and 99 calories.

Include Whole-Grain Products:

You should be switching to whole-grain sources of carbohydrates. Whole-grain bread, rice & pasta are generally higher in vitamins & minerals than processed (white) carbohydrates & they will provide you with a longer-lasting source of energy. Plus, they contain more fiber, which can help make you feel fuller while eating less. The saying “quality over quantity” applies here. The calorie counts will appear similar if you read the nutritional label, but you'll be getting a better quality of nutrients if you choose whole grains compared to processed ones.

Plums are a great snack. They're packed with flavour and contain only about 30 calories each. This vitamin & mineral-packed food is also a high-quality source of carbohydrates and fiber. A cup of lentils contains approximately 230 calories (including 15 grams of fiber) Use lentils as a side dish & an option to try instead of whole grain rice.

Include water:

Drinking water is essential for keeping yourself hydrated when you're following a healthy, active lifestyle. Aim for 8-10 eight-ounce glasses per day. You may need more water based on your activity levels.

Include Sweet Potatoes:

These are a great substitute for white potatoes as they have a lower glycemic index (GI) which helps with blood insulin levels and ultimately influences the amount of calories that may become stored later as fat. Sweet potatoes have a GI rating of 53* while white potatoes have a rating of 121 (the higher the rating, the greater the potential for a faster rise in blood sugar levels)

Include almonds:

These snacks are convenient and loaded with nutrients. You'll get protein, unsaturated fats, fiber & a variety of vitamins and minerals. However avoid choosing almonds that are coated with salt, as this will up your daily salt intake considerably. And remember not to eat too many of these at one time. Twenty almonds will provide you with about 140 calories.

Include Watermelon:

This gem of fruit is a great source of water that will help you feel fuller without excess calories & is easy to eat. A cup of diced watermelon contains only about 41 calories & ample amounts of vitamins A and C, and also has Lycopene.

Include Salsa:

Use this as a topping on everything from sweet potatoes to salmon it tastes great & adds moisture to dry foods. A two-tablespoon helping has only about 9 calories & no fat.