Quick & Healthy - Tips For Busy Foodies

People eat unhealthy food not only because they "like it". They also often claim that they don't have enough money and time to prepare it . It's so much easier to take some toast with cheese and eat it in less then minute. Or to make an instant asian soup, eat store-bought sweetened yogurt with granola and to buy kebab or vietnamese noodles in fastfood nearby.
In fact, eating healthy is super simple and it doesn't take much time either. If you follow these few steps, you won't be able to use these excuses anymore :)

Healthy food in your storage

The simplest thing that's gonna help you to eat healthy, is to keep healthy food in your kitchen. If you don't have any fruit, veggies, legumes and grains at home ... you're more likely to eat some gross store-bought food. So you should keep these foods in your kitchen all the time:

• Fresh and frozen fruit (apples, bananas, frozen berries ...)
• Fresh and frozen vegetables (greens, carrots, pepper, cucumber, tomatoes  ...)
• Legumes - lentils/beans/chickpeas/soy ..
• Nuts and seeds (ideally soaked and then roasted) - walnuts, hazelnuts, almonds ... + sunflower, pumpkin, chia, flax or other seeds
• Flakes - oat/buckwheat/rice ...
• Flour - slept/buckwheat/corn...
• Grains - rice/buckwheat/bulgur
• Spice mix (I recommend herbal salt)
• Nutritional yeast (gives an amazing flavour to ANY food)
• Healthy sweetener - honey/maple syrup/stevia ... 
• Oil for hot and cold cuisine - I usually use coconut oil or black palm oil for cooking and for salads and other raw meals I use pumpkin or olive oil

Food-prep

I hate when I'm hungry, I wanna have a salad but I hace to prepare all the vegetables. Usually when I'm rushing, I rather take something like bread or other pre-made food instead. So it's great to prepare some food and put it into your fridge so any time you're hungry, you can just mix these things in a bowl and add some spices. 

• Greens (iceberg lettuce, lamb's lettuce, kale, spinach ..) - washed and chopped 
• + at least one another type of vegetables - for example chopped carrots, cucumber, pepper, washed cherry tomatoes ... 
• Protein - chickpeas, lentils, beans (cooked or canned), tofu, tempeh or seitan 
• Starches - cooked potatoes, rice or pasta ...

Universal lunch/dinner
"What do you actually eat?" I've heard this question so many times. I don't eat lunch in a school cantine and I cook for myself when I come back home from school. So I'm usually pretty hungry when I come back home and I don't want to spend much time preparing my lunch. The ideal solution for me are buddha bowls - big bowls with basically anything you find at home. So my lunch may look like this - I start with lamb's lettuce, I add rice, some more fresh or cooked veggies, scrambeled tofu or canned beans (or both), herbal sald, nutritional yeast, roasted seeds or nuts and drizzle with oil :)

Breakfast for busy mornings

I know a lot of people who don't eat breakfast. Maybe there are even more people who don't than people who do. I personally couldn't leave the house without having a nice big breakfast. I would be hungry and disagreeable. I recommend getting up few minutes earlier so you have enough time to eat your breakkie. The preparation can be made the night before. My favourite overnight breakfasts are:

• Porridges - soak some oats/millet/rice flakes in water or plant-based milk, add sweetener, fruit, + (optional) chocolate, nuts etc. and keep it in the fridge overnight. 
• Chia pudding - put chia seeds into a sealable jar, add milk and mix well. To create the perfect pudding, all the seeds have to swell up. So I recommend to let them sit and then take the jar and shake it after few minutes. 

And if you don't have time to prepare anything in the evening either, you can always grab some fresh fruit and eat it right away or put it into a blender a make a smoothie :) Another option is to bake some granola at the weekend, and you can just pour milk over it in the morning.