​How to start eating healthier when you have no time or mental energy.

In the past few weeks, I’ve been talking about the importance of looking at other things other than food when we embark on a journey to lose weight effectively and for good.

Once we have those in place, we need to consider another factor that usually stops people from having a healthier diet or lifestyle: time and mental energy.

If you’re anything like me, there will be nothing that you despise more than having to think of what to cook every single day and the time the whole process takes.




There’s only one way out of this, and it is to make it so easy and convenient; it becomes harder to say no to it than to do it.


There’re different strategies that you can use to make your life easier when it comes to having healthier meals:


  • Having a database of 10-14 recipes that are tasty, fast, and extremely easy that you can adapt to different seasons;

  • Knowing what you’ll eat during the week beforehand;

  • Batch cooking;

  • Subscriptions to weekly menus;

  • Subscriptions to precooked homemade healthy food delivery.



You can also combine any of these strategies and even combine all of them!


1) Create a database of simple and fast healthy recipes

Finding favorite recipes that your family likes and don’t get you stressed might take a while and some trial and error, but I think this is something that pays off with time. In my practice, I guide people to find what works for them as part of their treatment, but with a little bit of patience, you can do it yourself. I’ve got some favorite authors, books, and blogs that I regularly go back to. Some of them are “The minimalist Baker “ blog (also you can get her book here) and the “Oh She Glows” blog ( her “everyday recipe book” is also great). You can also find some inspiration in my blog, where I post easy recipes from time to time. Here some you might like “Mediterranean quinoa salad,” “Avocado Veggie Bowl,” and “Spinach and Mushroom Frittata.” Don’t forget to let me know what you think of them!


2) Plan ahead

Once you’ve found what works for you and your family, it is crucial to plan your meals ahead as well as possible. This reduces the mental workload of thinking of what to cook every day and also reduces the chances of ending up eating yet another pizza or other highly processed foods.


3) Learn to batch cook

This skill is really invaluable! It means you choose one day of the week to prepare the meals (or the different components of the meals), so, during the rest of the week, you just need to take the food out of the fridge and reheat. This way, you can get to save a whole lot of time and an even greater amount of stress.


4) Subscribe to a meal planning website

This is also a fantastic option as these websites give you a list of meals for every week and a shopping list already done with the exact quantities of each ingredient. This saves you even more time as you don’t even need to make a shopping list! I haven’t explored this option too much as it is rather new, but I heard wonderful things about “clean food, dirty girl.”


5) Subscribe to a healthy food delivery

This is also something relatively new, but I absolutely love it as the personal effort here really gets to nearly zero. These websites allow you to just order the menu for the week online and have it delivered to your door. No-fuss, no stress, no time investment!

I’ve been recommended especially “Purple Carrot” and “Blue Apron”; this last one also has an app! They both deliver nationwide in the US.


I hope that this will help you to find some structure with your daily meals and ease off your decision making process! It might take a bit of effort to start a new way of eating, but it pays off with time, and you will realize how much easier it will be for you to achieve your weight loss goal!





Viviana Albarracin, HHC, CBP

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