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Have you ever gotten so busy that your good intentions to eat better went out the window? The busy season is coming with the kids returning to school and the snowbirds migrating back down to Florida. Now is the time to prepare some healthier, but maybe not perfect, options to fall back on when meal prep feels impossible.
In a pinch, the simplest way to eat better is to focus on getting a protein and a plant (fruit or vegetable) at each meal. Protein spread throughout 3-4 meals per day optimizes muscle maintenance and growth. Plants have fiber to increase fullness and vitamins/minerals to help recover from shift.
Of course, still include a carb and a healthy fat! Focusing on protein and a plant also helps fill the gaps when life gets busy. Most of us are not getting a salad when lunch is delayed three hours, and we are starving and exhausted. Add a fruit cup or side salad when picking up fast food, or double up on fajita veggies and salsa in a burrito bowl.
Frozen meal quality has improved significantly over the past decade. Many first responders avoid frozen meals because of concerns about processing and high sodium. But what happens when life hits the fan, and you’re exhausted? Whatever you order from GrubHub or fast food may be worse than the frozen option you keep as backup in the freezer. Here are some better frozen options to keep on hand:
Look for options with:
800 mg sodium is not low sodium by any means, but it is a more reasonable goal than other frozen options that are significantly higher in sodium.
Keep frozen fruit on hand for smoothies and frozen veggies for stir-fries and casseroles. Frozen produce may be higher in vitamins and minerals than fresh because it is preserved quickly, compared to sitting in trucks and stores before spoiling in your fridge.
If you rely on fast food most of the time, you may be surprised that meal prep services are often cheaper than eating out. Most meal prep companies have first responder discounts, and meals run around $8-12. Try getting a fast food burrito bowl at that price in this economy! Most meal prep services include protein, veggies, and carbs in each meal. Meal services can filter meals by allergies or dietary preferences (ex., gluten-free, low sodium). Meals are delivered to your doorstep, ready to heat and eat without any preparation. Some sample plans include Factor, Freshly, or Mighty Meals – though you may have a local company through a quick internet search.
Again, these options above may not be the healthiest or perfect, but they work well in a pinch. Keep these ideas in mind and be ready to execute quickly during busy weeks. While these might not be what you strive for during a slower season, they can help you maintain a healthier lifestyle by making “better bad decisions.”
Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.
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