How to eat healthy food on a budget and no time

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Simple frittata

Happy Monday! Today is the start of a new week. We can achieve so much in a week, so rather than looking at Monday like it’s a big grey cloud over your head, look at Monday as the start of something new and exciting. Anything is possible guys, set your goals and go run at them with a smile : )

It’s Monday – let’s think about the week ahead and get planning some exciting things. Lots of people ask me if I spend a lot of money on ingredients and the truth is, no not really. Of course there’s always the potential to spend a fortune in a health food store on pricey products that claim to pack a punch in the health stakes. Equally, without a budget or planning it’s just as easy to do that on your weekly shop at the supermarket. Eating well doesn’t have to break the bank. Be savvy, give your meals and snacks some thought, and don’t get distracted. You can rustle up a quick and healthy meal just using a few ingredients. And remember, small positive changes, slowly over time are better than no healthy changes at all. So please don’t beat yourself up if you’re not eating organic, fresh produce 100% of the time. I don’t. Be realistic. You can easily build up healthy food staples over time – nuts, seeds, grains, beans and lentils last, as a little goes a long way and they are some of the cheapest things to buy when you’re doing your weekly shop!

Simple changes

Focus on a few simple day-to-day changes to get you started. For instance, swap white rice for brown rice. We all know brown rice is better for us and it makes a fantastic staple to your diet. White rice basically looked like brown rice before it went through a refining and polishing process. This process takes out all goodness. Brown rice is richer in fibre,vitamin B3, B1 and B6, manganese and iron. With one simple change you can boost your daily nutrient intake. Try out some other healthy carbohydrate and protein options such as lentils, beans and grains such as quinoa to bulk up salads, stews and soups.

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Brown rice

Although I eat mainly plant-based foods, I’m not vegan, so I do eat eggs and find frittata makes a great lunch or dinner when you don’t have much time. You can pack a frittata with as little or as much veg as you wish. I will often make quite a deep frittata, pack it full with peas, onion, garlic, spinach and tomatoes and cut it in to thick wedges and put it in a lunch-box, pop it in the fridge and eat it for lunch. It makes a great alternative to eating a sandwich. I also give it to my 8 month old daughter for lunch or dinner and she loves it!

Don’t waste

Don’t waste food or time. If you’re making a chickpea curry for instance, make extra and put some in a lunch-box for your lunch the next day. You can easily take that to work with you and your work colleagues will undoubtedly be jealous of your delicious, nutrient packed lunch. Or make extra and put some in the freezer, you then have easy and healthy go-to-meals when you don’t have the time or energy to cook. I’ll often freeze my bananas (slice first), raspberries, and blueberries. That way they keep for longer, don’t get wasted and are great to throw in to energy boosting smoothies that are really tasty and refreshing.

These are just a few ideas. I could go on but I think this is a good start. I’ll do another blog like this in the near future to cover more ground. If you have anything else you’d like me to cover please get in touch or comment. I hope it has been useful in some way and I hope your Monday has got off to a flying start!

Enjoy your week xx

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