Eating well doesn’t require elaborate meals or a nutrition degree. When you’re busy, the best approach is simple, repeatable, and built around a few priorities: enough protein, batch cooking, and snacks that actually fuel you instead of leaving you crashed.
Prioritise protein
Protein supports muscle, recovery, and satiety. Aim to include a solid source at each meal—eggs, poultry, fish, legumes, Greek yoghurt, or cottage cheese. You don’t need to obsess over grams; palm-sized portions at lunch and dinner and protein at breakfast are a good baseline. That alone improves energy and reduces the urge to graze on junk.
Batch cook staples
Cook once, eat multiple times. Roast a tray of chicken or tofu, prepare a big batch of grains or legumes, chop vegetables for the week, and store them in clear containers. Assemble meals in minutes instead of cooking from scratch every day. For a full walkthrough, see our meal prep basics.
Keep snacks simple and satisfying
When you’re between meetings or on the go, snacks matter. Choose options that combine protein and fibre: nuts, nut butter with apple or celery, Greek yoghurt, cheese and fruit, or hummus with veggie sticks. Avoid highly processed, sugary snacks that spike blood sugar and leave you tired. A little prep—pre‑portioned nuts, washed fruit, portioned yoghurt—makes healthy grazing default.
Hydrate consistently
Dehydration dulls focus and energy. Keep a water bottle handy and sip throughout the day. If you drink coffee or tea, pair it with water. You don’t need fancy formulas—water first, then whole foods.
Don’t overcomplicate it
You don’t need macro trackers, elimination diets, or perfect timing to eat well. Consistent, simple habits—protein at meals, batch cooking, sensible snacks, hydration—add up. Start there, and refine only if you have specific goals. For more on fuelling performance and recovery, check eating for energy and recovery.