If you have a day during the week with even an hour or two of free time, you can always try batch cooking. Batch cooking (also known as meal prep) means preparing large quantities of food at one time (a few days or a week's worth), freezing or refrigerating most of it, and then reheating throughout the week. It doesn't take up much more time than cooking a single meal, and you'll be set up for a while without having to worry about your food. You can do this with both meals and snacks. Many folks like to meal prep on Sundays, but any day that fit in your schedule will work.
When you don't plan and prepare your nutrition, you are more likely to go for unhealthy options or whatever is convenient. In those situations, your personalized protein powder can serve as an excellent way to get nutrition in when you are strapped for time. A protein shake can serve as a great snack or part of a meal. For example, if you are only able to get two meals in a day, your protein can be incorporated into a third meal. This is especially helpful since protein-rich foods typically need to be cooked and thus have a longer prep time. You can pair your protein powder with healthy snacks for a balanced meal, or make a protein-packed fruit smoothie. Oftentimes, you can even do this at work.
If you find yourself frequenting fast food restaurants for their convenience, all is not lost! You can still find somewhat healthy options, even at fast food restaurants. Stick to lean meats like boneless skinless chicken and healthier sides like fresh fruit, oatmeal, veggies, and baked potatoes. Ask for no extra oils/butter/sauces to be used in your foods. And, keep an eye on portion sizes – typical "meals" at restaurants are often far too big. Try saving half of your meal for another time to avoid overeating calories.
There also exist a number of healthy meal kit services that could help cut down on cooking. It may be worth looking into a service that can prepare wholesome meals and deliver them right to your door.
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