By Coach Kari
Let’s be honest — most of us don’t live in a world where we can spend hours meal-prepping in a spotless kitchen with soft music playing and perfect lighting for Instagram.
We live in the real world.
The one where you wake up late, your kid can’t find their shoes, your work calendar is packed, and you realize you haven’t eaten anything until 2 p.m. — except coffee.
If that’s your reality, you’re not alone. And here’s the good news: eating well during a chaotic week doesn’t require perfection, endless time, or fancy recipes. You just need a few strategies that work with your busy life, not against it.
Step 1: Shift Your Mindset From “Perfect” to “Prepared”
Most people who fall off track during busy weeks are trying to stick to an ideal plan — the kind that looks good on paper but crumbles the second life happens.
The truth: You don’t need perfect meals, you need easy wins that keep you fueled and feeling good.
Instead of aiming for picture-perfect salads every day, aim for nutritionally balanced, quick-to-assemble meals. Give yourself permission to be flexible.
Step 2: Stock Your “Busy Week” Staples
When the week is hectic, decision fatigue is your enemy. The fewer choices you have to make about food, the better. That’s why I recommend always keeping these on hand:
- Protein: Rotisserie chicken, pre-cooked chicken sausage, tuna packets, hard-boiled eggs, Greek yogurt, protein shakes.
- Carbs: Pre-cooked rice packets, oats, whole grain wraps, frozen sweet potatoes, fruit.
- Veggies: Pre-washed salad greens, baby carrots, frozen mixed veggies, mini bell peppers
- Healthy fats: Nut butter, avocado, almonds, olive oil.
When you have these ready, throwing together a meal takes less time than waiting in a drive-thru.
Step 3: Build “Go-To” Meals You Don’t Have to Think About
Busy weeks are not the time to get creative. Have a few default meals you can throw together in minutes. Here are some of mine:
- Breakfast: Overnight oats with Greek yogurt, berries, and almond butter.
- Lunch: Rotisserie chicken wrap with spinach and hummus.
- Snack: Protein shake + banana.
- Dinner: Pre-cooked salmon with microwaved frozen veggies and rice.
These aren’t glamorous — but they get the job done, taste good, and hit your nutrition goals.
Step 4: Learn the Art of “Damage Control” Eating Out
Sometimes, you won’t make it home in time to cook. That’s okay. The key is knowing how to order smart without stressing.
Kaizen Eating Out Tips:
- Choose grilled over fried.
- Ask for dressing/sauce on the side.
- Prioritize protein (chicken, fish, steak, tofu).
- Swap fries for a salad or double veggies.
Even if the meal isn’t perfect, you can keep it balanced enough to stay on track.
Step 5: Use “Nutrition Anchors”
When everything else feels out of control, pick 2–3 non-negotiables to keep your nutrition steady. These are your anchors.
Examples:
- Drink at least 2 liters of water.
- Have protein with every meal.
- Eat at least 2 servings of vegetable.
No matter how crazy the day is, hit your anchors. This keeps your momentum going until things calm down.
Step 6: Stop Skipping Meals to “Save Time”
Skipping meals might seem like a time-saver, but here’s what usually happens:
- You get overly hungry.
- You grab the fastest, easiest (and usually least nutrient-dense) food available.
- You end up eating more than you would have if you’d just eaten earlier.
Even on your busiest days, give your body consistent fuel. Think of it like putting gas in your car — you don’t just “hope it makes it” until the end of the week.
The Bottom Line
You don’t have to choose between your busy life and your health. The people who consistently eat well during hectic weeks aren’t superheroes — they just set themselves up with simple systems, not rigid rules.
Action Step for You:
Pick one of the strategies above and commit to trying it this week. Don’t try to do all of them — just start with one that feels easiest for you right now.
And if you’re ready to break free from the all-or-nothing cycle, our Kaizen 21-Day Reset is a free challenge designed to help you rethink the way you approach food, mindset, build momentum, and feel in control. Simple tips for busy lives.