15 ways to eat a balanced diet even when you’re short on time

Meal boxes like HelloFresh deliver fresh ingredients and balanced recipes straight to your door. In 30 minutes, you’ve got a real home-cooked meal, without the hassle. It’s a proven fact: users of this type of service consume 25% more vegetables per week. Perfect for those who want to eat well without thinking.

Meal prep is the technique of the pros. Take two hours on Sunday to prepare your lunches for the week. You’ll save time, avoid fast food and control what you eat. According to a Harvard study, preparing your own meals reduces junk food consumption by 20%. Your fridge becomes your best ally.

Don’t feel like cooking at all? Services like Factor Meals offer balanced meals, ready to heat up in 2 minutes. Ideal for those days when you come home late or after a heavy workout. The dishes are designed by nutritionists, so you know you’re eating well, even when you’re in a hurry.

Having nuts, fruit or protein bars in your bag or desk drawer is the key to avoiding chips and donuts. Nutritionists recommend eating a healthy snack every 3-4 hours to maintain your energy and avoid uncontrollable cravings.

Apps like Yummly or Mealime help you plan your meals according to your tastes and available time. You can even have your grocery list sent directly to your phone. According to a Nielsen survey, 40% of men who plan their meals eat a more balanced diet and save money on their food budget.

Frozen vegetables keep their vitamins and can be cooked in 5 minutes. Add them to pasta, omelettes or stir-fries to boost the nutritional value of your dishes. It’s proven: quality frozen foods contain just as many nutrients as fresh produce, sometimes even more.

Services like GoodFood deliver varied, well-balanced recipes using local ingredients. You’ll discover new dishes without breaking the bank. According to a Université Laval study, cooking locally reduces your carbon footprint and improves the nutritional quality of your plate.

A smoothie is the perfect breakfast or express snack. Mix fruit, milk or a plant-based drink, a dose of protein and a few chia seeds. In 2 minutes, you’ve got a complete meal on the go. Smoothies help you reach the recommended 5 portions of fruit and vegetables a day.

The slow cooker is the magic tool for guys in a hurry. You throw all the ingredients together in the morning, head off to work, and come home with a hot, balanced meal. According to Statistics Canada, 1 in 3 households uses a slow cooker to save time and eat better.

You don’t need complicated recipes to eat well. A chicken fillet, brown rice and stir-fried vegetables are ready in 20 minutes. Nutritionists recommend keeping things simple to avoid junk food cravings when you’re in a hurry

Sweetened beverages are responsible for 15% of the empty calories consumed by men in Quebec. Prepare a carafe of water with lemon, cucumber or mint slices. It’s refreshing, sugar-free and helps you drink more without realizing it.

A meal salad is fast, fresh and infinitely customizable. Mix proteins (chicken, tuna, eggs), crunchy vegetables, whole grains and a homemade dressing. According to Health Canada, eating a salad at least 3 times a week improves fiber and vitamin intake.

Turn your leftovers into wraps, omelettes or meal bowls to avoid waste and save time. 58% of Québécois still throw away too much food every week. By reusing your leftovers, you save money and eat a varied diet effortlessly.

Make overnight oats, protein muffins or pot yogurt the night before. Catch them on your way to work or the gym in the morning. According to an INSPQ study, skipping breakfast increases the risk of snacking and fatigue during the day.

Eating a balanced diet also means indulging yourself. Have a pizza or burger once in a while, but accompany it with a salad or vegetables. The important thing is balance over the week, not perfection every day. 80% of nutritionists recommend the 80/20 rule for staying motivated and healthy.