Tips for quick and easy healthy diet.

[Wass85]

I must admit it's not easy sticking to a clean diet when I work long days and weekends.

I work away quite often and doing between 11-13 hours of work a day, by the time I've done a training session it's like 8-9pm by the time I'm sorted and ready to eat.

Any tips on how to hit those macros as easily as possible, the less fuss the better.

Any essential staples that are quick and convenient to prepare.

I will be doing a mixture of boxing training and maybe weights, looking to cut some weight but unsure on wether bringing the carbs down to a minimum is a wise move.

[MrCarrot]

For me, the obvious things are:

Packet rice. I used to boil my own, but pinging a packet in the microwave is much easier.

Tinned fish. I don't eat this a lot, but I keep a few tins in the cupboard for those "oh chit" moments when I realise I've ran out of eggs and forgot to get chicken out the freezer.

Did I mention eggs? I have eggs with rice most days. I smash them up in a pan, microwave the rice and then mix it together. I add chilli flakes if I'm feeling adventurous.

Big tub of peanut butter. I eat it with banana, or mix raisins in.

Oats is an obvious one. You can mix in so many different ingredients, you could live off oats and not get bored.

Wholemeal bread, breakfast cereals, rice cakes, frozen fruit, yogurt and rice pudding are my go to snacks.

I keep jars of curry sauce and sweet and sour sauce to hand. Not particularly "healthy" but I add 100 grams or so to my chicken and rice to make it more interesting, and you're talking less than 200 cals.

Again, probably not considered healthy in the conventional sense, but beef tacos are really easy to make, and tasty. When cutting I use 5% fat beef and low cal mayo. When bulking I add cheese to them.

Baked potato and cottage cheese if you insist on "eating clean". Throw in some coleslaw or baked beans now and again.

Hope this helps, good luck.

[AdamWW]

im confused... are you saying you don't eat until 8-9 pm?

Do you not have 5 minutes to eat a meal or a snack?

[snailsrus]

Easiest things

Frozen cooked chicken breast strips or steak

Microwave Steamer quinoa/rice bags

Microwave Steamer veggie bags/potato

Bagged salads

Sandwiches

Eggs

Beans

edamame

Tons of frozen meal options are out there

Oats/protein powder/berries/nuts

Chili canned/frozen

[paulinkansas]

I keep cans of tuna, chicken and sardines in my vehicles and at work.

[Wass85]

im confused... are you saying you don't eat until 8-9 pm?

Do you not have 5 minutes to eat a meal or a snack?

Sorry, during the day at lunch we have one break about 10am and lunch about 1pm.

I have access to a kettle and microwave so base my meals around those.

Like has been said, tinned fish, microwaveable rice, veg, etc..

On training days which will be Mon, Wed and Friday is where I'll be struggling for time after work.

I just want to eat as healthy and as varied diet as possible which is convenient.

[snailsrus]

Sorry, during the day at lunch we have one break about 10am and lunch about 1pm.

I have access to a kettle and microwave so base my meals around those.

Like has been said, tinned fish, microwaveable rice, veg, etc..

On training days which will be Mon, Wed and Friday is where I'll be struggling for time after work.

I just want to eat as healthy and as varied diet as possible which is convenient.

can you get a crock pot

[AdamWW]

My go-to easy items:

Oatmeal with protein powder
wraps or sandwiches
greek yogurt containers

I mean if you have breaks, you can literally have almost anything. Just gotta prepare them ahead of time.

[paulinkansas]

You can make Vince Gironda's Muscle Precursor shake and drink it throughout the day. Recipe is in the Nutrition forum.