Breakfast: Snack-sized containers of organic, low-fat Greek or low-fat plain yoghurt (varieties with no high-fructose syrup!), a hard-boiled egg with a piece of fruit, oatmeal with 1/4 cup of crushed walnuts or almonds, a slice of whole-grain toast with a light spread of almond butter, or high-fibre cereal with organic skim milk. Each of these ideas will take less than three minutes of your time.
Lunch: Ideally, you would take some time the night before or on the weekends to prepare healthy foods to pack and carry, but if that just isn't realistic for you, try the following options. Buy prepared salads at your supermarket. These could include Greek salad, tuna niçoise, and seafood salads, to have on hand when you need to run out the door. Another thought is a sandwich — make sure the bread is whole grain and the meat is lean or organic and not processed (look for fresh, low-sodium deli meat). Avoid high-fat condiments like mayo; choose mustard (it's naturally low in fat) instead.
Dinner: This entails a similar effort as lunch, in the respect that you need to buy pre-cooked foods at the deli counter in the supermarket — but always ask for very lean or organic meat. Buying food like this is a bit more expensive because convenience doesn't come cheap, but it's quick, easy, and healthy. If you're in a hurry, try picking up grilled chicken breasts, salmon or halibut fillets, or turkey breasts, all precooked — toss a portion in a glass container and run out the door with it. You can even buy veggie side dishes — grilled vegetables, for example — brown rice with shrimp, and so on.
At the end of the day, your choices are going to come down to what is more feasible for you. I've given you many options, involving varying amounts of money and time, but I urge you to find the time to plan your meals for the week and cook healthy on the weekends. This way you will know EXACTLY what is in your food — salt, fat, calories, and so on.
Jon Morgan is a fitness expert and transformation specialist from Eastbourne ( East Sussex, UK ). Having worked with professional athletes and everyday people Jon uses his innovative techniques, education...