Five Effective, Time-Saving Meal Options

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Sean Wilson

Sean Wilson

Struggling for time to fit in your meals? Here are five quick, tasty, and effective options that can help you get back on track.

One of the biggest reasons people cite for not sticking to their nutrition plan is lack of time. They simple can’t find space in the day to prepare and consume their meals consistently and, as a result, fall off plan.

It is no surprise that time is a big issue for people. Many have busy lives based around work, family, travel and other commitments and struggle to fit in a period during the day that they can devote to their nutrition.

The first thing to emphasise is that it is possible if you really want it. People often don’t do something because they don’t value it enough, and so placing enough urgency and importance on the task is crucial to getting it done.

However, it is also important to find foods that can support your busy schedule. It can often be a hassle to prepare meals days in advance, so having foods that are convenient, easy and quick to make, tasty, filling, nutritious, and fit in line with your goals will be key to sticking to your nutrition plan.

So, here are five great, time-saving options.


When you are tight for time, you often want something that you can make quickly and take with you on your journey. This is why sandwiches are such a convenient option for many people. They are often frowned upon due to the myth that bread is ‘bad’ for you, but when used correctly, they are a fantastic option. Aim to add a lean, high protein option into your sandwich, such as chicken, turkey, smoked salmon, ham, or egg, to name a few to boost your intake for the day.

Sandwiches are an extremely useful way of staying on track with your nutrition when you have limited time at your disposal. When your favourite ingredients are included, they are a tasty, filling and very timesaving. So, if you want a quick lunch to take to work, a high protein sandwich will be a great option for you.


Low calorie, high in volume and very filling, salads are another excellent option for you if you are struggling for time. They are packed with nutrients and can keep you satisfied for hours after, without taking your calories sky-high. However, salads should include a high-protein option so that you give yourself the best chance of reaching your intake for the day. Like with sandwiches, these can be lean options such as chicken, turkey, smoked salmon, beef, or ham. Combine this with a variety of different vegetables, and you can have a winning, time saving combination that you can stick to.


Another great, healthy breakfast that suits your goal of getting in shape and improving your health is a smoothie. Similarly to an oatmeal bowl, smoothies are incredibly versatile, healthy, and convenient. You can add all your favourite ingredients into a blender and have it ready within seconds. Again, if you are new to this, you will have to experiment for a while to know what you would like to include. The addition of protein powder (1-2 scoops) will increase the protein massively and get you off to a great start when trying to consistently hit your protein target.

Stir Fry

Packed with protein and nutrients, stir fry is an excellent option if you are short on time. It can be made within minutes and safely stored in a container, ready for you to take on your journey. Of course, you can have the option of adding carbohydrates to the meal but a high protein source (eg. chicken, turkey, salmon) with some fresh vegetables is a great, light combination to throw into a pan and consume at any time you like.


Finally, wraps are another great way of fitting in quality nutrition with produced preparation time. Similar to sandwiches, they can be packed with protein and nutrients which will align with your diet plan and body shape goals. They can also be done several times if you buy a substantial pack of wraps and spread them out across the week. This is a fantastic, tasty, effective, and time-saving option for you to integrate into your routine.


So, if you are strapped for time and struggle to fit in your nutrition, there are several options that can help you overcome this issue. These include sandwiches, salads, smoothies, stir fry, and wraps. These simple and effective options will help you be more structured and consistent with your nutrition, which should lead to better, life-changing results.

Photo Credit: Envato Elements

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