Quick & Easy Meals to Fuel a Busy Life
Let’s be real life is busy. Between work, family, training, travel (and actually trying to have a social life), the last thing you want is to spend hours in the kitchen. But fueling your body doesn’t need to be complicated. In fact, some of the best meals are the simplest.
Here are a few quick, balanced options that keep you energised and fit into even the busiest schedule:
1. Breakfast: The Grab-and-Go Fuel
Overnight oats with Greek yogurt, berries, and a scoop of protein powder.
Egg muffins (bake eggs, spinach, peppers, and cheese in a muffin tin, then reheat when needed).
Bagel with nut butter + banana simple carbs, healthy fats, and potassium to kickstart your morning.
2. Lunch: Fast but Filling
Chicken, rice & veggies (batch cook at the start of the week, mix up sauces for variety).
Wraps with turkey or tuna, avocado, salad, and hummus.
Salmon with couscous and roasted veg takes 15 minutes but looks gourmet.
Bagel with Chicken and a large salad, all the spinach with a sprinkle of salt!
3. Snacks: Energy on the Go
Protein bar or shake with a piece of fruit.
Greek yogurt + nuts or seeds.
Rice cakes with cottage cheese and sliced tomato.
4. Dinner: Simple & Satisfying
Mince with mixed vegetables (easy to batch cook, easy to customize).
Stir fry with prawns, chicken, or tofu 10 minutes in a pan.
Tray bake: throw chicken breast, potatoes, and veg in the oven, season, and let it cook while you unwind.
My Golden Rule: Add Something Green or a Berry
Every meal I make has either something green or a berry and here’s why:
Greens (like spinach, kale, broccoli, or rocket) are packed with vitamins, minerals, and antioxidants. They support immune health, improve digestion, and help your body manage stress and recovery.
Berries (like blueberries, raspberries, or strawberries) are rich in antioxidants, fibre, and natural compounds that support brain health, fight inflammation, and stabilise blood sugar.
Adding these into meals is an easy win for long-term health and it makes your plate look vibrant and appetising too.
One Size Doesn’t Fit All
Working with me, I’ll teach you how much of what foods you actually need to reach your goals because it’s different for everyone.
That “day in the life” you see on Instagram from your favourite fitness influencer? Their portions, macros, and lifestyle needs will not be the same as yours. Copying what they eat won’t guarantee the same results.
If you want to take your nutrition further, we can also explore micronutrients because depending on your lifestyle, you may need more (or less) of certain vitamins and minerals. I can guide you on what’s worth researching, and if I notice trends in your habits or health, I’ll always be honest about whether seeing a doctor or specialist could help you even more.
The Athlete-at-Life Mindset
Meals don’t need to be complicated to be effective. Think like an athlete:
Protein at every meal to support energy and recovery.
Carbs to fuel your day (not something to fear!).
Fats to keep you satisfied and support hormone health.
Colour from greens and berries to cover your health bases.
With just a little planning, you can fuel your body in less time than it takes to scroll through your phone.
Eat simple, fuel well, and stay ready because being an athlete at life means your nutrition works for you, not against you.