As busy entrepreneurs, we spend so much time and energy growing our businesses. We pour ourselves into our work, logging countless hours to build and improve our services and products. And while intense focus and dedication are important to build a successful business, so too is balancing the effort within a healthy lifestyle.
As a busy entrepreneur and mom, I get it. My to-do list is always a mile long and I never feel like there are enough hours in the day. I also know, however, the importance of taking the time to eat healthy within my busy day. A few moments spent preparing and enjoying nourishing, healthy meals makes a world of difference both for overall wellness and for productivity. Today I’m thrilled to share quick and healthy meals for busy entrepreneurs. I hope you’ll read the recipes and get inspired to add healthy eating habits into your weekly routine.
Are you ever tempted to skip breakfast so you can dive right into your todo list? Ditching the first meal of the day may seem like a timesaver, but going without food for too long will leave you depleted for the rest of the day. When you take a few moments to prepare a healthy breakfast you’ll find yourself with more energy to tackle your biggest projects. To help with your morning routine, I’ve developed two simple breakfasts that are quick, delicious, and full power ingredients. Read on for the quick, easy recipes.
1 | Chia Seed Pudding Parfaits with Berries
Chia Seed Pudding Parfaits with Berries
- 2 cups nondairy milk (I prefer SuperFast Cashew Milk), but rice or almond also work well
- 6 tablespoons chia seeds
- 1 teaspoon pure vanilla extract
- 13 teaspoons pure maple syrup, to taste
- 1 pint berries, such as blueberries, raspberries, or blackberries
- Make the chia seed pudding by whisking or shaking together in a large glass jar the chia seeds, milk, vanilla and maple syrup. Cover and refrigerate for at least 2 hours to thicken. If the mixture seems thin add additional chia seeds one tablespoon at a time, letting it sit for half an hour each time, until the mixture achieves a puddinglike consistency.
- To assemble, layer the berries on the bottom fourth of a glass jar. Top with chia seed pudding, leaving room at the top of the jar. Top with additional berries. Serve immediately, or store, tightly sealed in the refrigerator, for up to four days.
Makes 6 servings, depending on the size jar used.
Almond Butter Toast with Bananas and Honey
This quick breakfast has the healthy fat, fiber, and protein you need to power through a busy morning of projects and meetings. If you plan to work away from home simply fold the toast in half and take it to go!
- 1 piece 100% whole wheat or glutenfree bread, toasted
- 1 tablespoon unsweetened almond butter
- 1 banana, sliced
- 1 teaspoon honey
- Spread the toast with the almond butter. Top with sliced bananas and a drizzle of honey. Serve immediately, or fold in half for a quick breakfast on the go.
When you’re ready for more quick, healthy breakfast ideas head over to Real Food Whole Life for additional recipes and inspiration.
Have you ever found yourself so engaged in a project you forget to take a break for lunch? We’ve all been there, but working through lunch can result in a serious blood sugar crash, affecting your mood and productivity for the rest of the day. The next time you find yourself tempted to work through lunch take a few minutes to whip up one of these simple meals. Pausing for a few moments to nourish your body midday will pay off in so many ways later on.
Hummus Avocado Wraps
These quick wraps are so fast to make you’ll have no excuse to skip lunch. Feel free to add a few slices of nitrate/nitrite and sugarfree turkey to bump up the protein, and to play around with different flavors of hummus to add variety. Serve with fruit, whole grain, or gluten free crackers.
- 1 100% whole grain or glutenfree wrap
- 2 tablespoons prepared hummus
- 1⁄4 cup mixed greens
- 1⁄4 cup cherry tomatoes, sliced
- 1⁄2 avocado, thinly sliced
- salt and pepper to taste
Spread the wrap with the hummus. Layer in the greens, tomatoes, and avocados. Sprinkle with salt and pepper, then roll the wrap tightly around the filling. Serve immediately, or fold in half for a quick lunch on the go.
Lemon & Olive Oil Tuna or Salmon Salad
Salmon or tuna salad is a great power lunch option because it’s quick to make and full of sustaining protein. Ditch the processed mayo in favor of the light, bright flavors of lemon and basil. Use the tuna or salmon salad to top baby greens or as a filling for a wrap to go.
- 1 can tuna or salmon in water, drained
- 1 lemon, juiced
- 4 basil leaves, chopped
- 2 tablespoons olive oil
- 1⁄8 teaspoon salt
- 2 cups mixed baby greens
- 1⁄2 avocado, sliced
- 1 medium tomato, sliced
- 1⁄8 teaspoon freshly ground pepper for serving
- Combine the tuna, half the lemon juice, basil, 1 tablespoon olive oil, and salt in a mediumbowl. Mix together until well combined.
- In a separate bowl, toss together the greens, remaining lemon juice, and 1 tablespoon olive oil. Top with the tuna mixture, sliced tomatoes, and sliced avocados. Add fresh ground pepper to taste.
When you’re ready for more quick, healthy lunch ideas head over to Real Food Whole Life for additional recipes and inspiration.
Cooking at home is the perfect way for busy entrepreneurs to unwind after a long day. Preparing dinner is particularly important if you work from home. In lieu of a commute, time in the kitchen can signal the end of workday and a relaxing transition into evening. And even if a big project requires you to continue work late into the night, cooking dinner offers a short break to calm your mind and reenergize with a healthy meal.
When deciding what to cook, look for recipes that are full of fresh veggies, plenty of protein, and some healthy fats. Remember, too, that complicated doesn’t mean better. Stick to simple weeknight meals so that you’ll look forward to time in the kitchen and enjoy sitting down to a delicious dinner.
This stir fry is a weeknight classic full of clean, simple ingredients. Naturally glutenfree, and packed with protein and veggies you'll want to make this easy recipe again and again. Double the recipe and you’ll have a satisfying lunch for the next day. Serve this stir fry over rice, or on its own for a quick and easy weeknight meal.
This combination might sound a little unusual, but trust me, it’s super flavorful and a snap to make.The crunchy, sweet apples go really well with the cooked turkey, and the lime juice gives the tacos a little extra zip. There's minimal chopping in this recipe, too. Just the onions, apples, green onion, and jalapeño (if you're using it). It’s naturally glutenfree, dairyfree and can be made vegetarian by substituting a can of rinsed, drained white beans for the turkey.
Find more quick, healthy dinner ideas over at Real Food Whole Life.
About the Author
Robyn Conley Downs is a busy entrepreneur, mama, and passionate about making healthy living easier. She runs Real Food Whole Life, a website designed to inspire and simplify healthy eating and living. Through the website she shares quick and healthy recipes, healthy tips and tricks, weekly meal plans, fitness inspiration, and help with planning healthy celebrations. You can follow along with Robyn on Instagram, Facebook, Pinterest, and Twitter.