You’re too busy to eat well
The motivation’s there, but the logistics aren’t quite working out. If you’ve got a 7pm finish and an hour’s commute – after the gym – you might be forgiven for throwing a ready-meal in the microwave when you finally get home. “Cooking dinner at the end of a long day can be a bit of a chore,” admits Manzanaro. “So be more creative with when and how you make your food.”
Maximise the time you have. That might mean prepping at the weekends when you’ve got more time, or making plans in the morning to ensure you’ve got something to eat when you get home. It might be tricky initially, but once the habits are in place you’ll wonder how you got on without them.
HAVE AN ALWAYSON SMOOTHIE PLAN
You can’t shop frequently enough to keep your kitchen bursting with fresh fruit – but there’s an easy fix. “Purée your favourite fruit and use an ice tray to create smoothie cubes,” says Hunter. “Then store them in the freezer, ready for when you need them. Blend the cubes with natural yogurt – job done.”
KEEP YOUR SNACK GAME STRONG
“For healthier snack options, be careful of sugar and look for protein and good fats,” says Manzanaro. “Hummus and carrots, or nuts and yogurt work. A boiled egg and a few tomatoes is a far better option than a chocolate bar.” Chop some crudités on Sunday and store them in airtight containers for the week, using them for desk snacking or to stabilise your blood sugar before dinner.
MAKE YOUR OWN PROTEIN SNACKS
If polydextrose and gelatin hydroselate don’t sound appealing, it’s time to ditch the pre-made protein bars and roll
“Order a healthy takeaway. Anything works as long as you avoid sugar, refined carbs and toxic oils”
your own. “Protein balls are a great portable snack – they can be made in bulk when you have time and stored in the freezer so they’re there when you need them,” says nutritional therapist Henrietta Norton, co-founder of Wild Nutrition. “They don’t require any cooking – you just mix the ingredients and then roll them into balls.” Mix ground almonds, desiccated coconut, protein powder, almond butter, coconut oil, lemon zest and vanilla extract – or experiment.