Looking for realistic ways to include more greens in your tight schedule? This article distills practical advice from dietary experts on fitting nutritious choices into busy routines. Discover straightforward strategies for making healthy eating a seamless part of your day.
- Pack Your Breakfast with Nutrients
- Prep Fruits and Vegetables Ahead
- Pre-Assemble Smoothie Packs
- Keep Prepped Produce on Hand
- Prep Vegetables and Pair with Enjoyable Dips
Pack Your Breakfast with Nutrients
As a nutrition coach, I follow and recommend a few simple strategies to get enough fruits and vegetables, even on busy days.
1. Pack Your Breakfast with Nutrients
I always start my day by loading my breakfast with as many fruits or vegetables as possible. If I have oats, I add frozen berries, a mix of seeds and nuts, plus flaxseeds and cinnamon for extra fiber and nutrients. If I’m having eggs, I add tomatoes and avocado. Microgreens are an easy way to add extra vitamins and minerals.
2. Smoothies
On days when I’m short on time, I go for smoothies. I blend frozen berries, banana, spinach or kale, protein powder, and chia or flax seeds with soy milk. This way, I get a mix of fiber, healthy fats, protein, and vitamins. To make it even easier, I pre-portion smoothie ingredients in freezer bags, so I just have to grab, blend, and go.
3. Prep Healthy Snacks
Snacking is a great opportunity to sneak in more fruits and veggies. I always keep a stash of whole-food snacks like apples, bananas, or a handful of almonds in my bag. I like to pack carrots and cucumber sticks with hummus. Having healthy options available keeps me from grabbing processed snacks when I’m on the go.
4. Make Lunch Veggie-Based
When it comes to lunch, I always aim to make vegetables the star of the meal rather than just a side. I often build my meals around a grain like quinoa, brown rice, or whole wheat couscous and add a variety of colorful vegetables for both flavor and nutrients. To keep it interesting, I switch up my protein sources and I always add healthy fats like avocado or nuts. A simple tip I share with clients is to aim for at least three different colors on your plate to maximize the range of vitamins and minerals.
5. Use Sauces to Add Extra Vegetables
Sauces are a great way to pack more vegetables into your meals without much effort. For salads, I love making a pesto dressing using kale, spinach, nuts, and olive oil—it adds both flavor and nutrients. For pasta, I blend tomatoes, roasted peppers, garlic, and chili to create a rich, veggie-packed sauce.
Preparation is everything! I always keep a seed and nut mix ready for quick nutrition boosts, stock up on frozen fruits and berries for smoothies, and incorporate microgreens into my meals. By planning ahead, I ensure I get enough fruits and vegetables no matter how busy I am.
Silvija Meilunaite
Nutrition Coach, Founder, Barefoot Basil
Prep Fruits and Vegetables Ahead
To ensure you’re consuming enough fruits and vegetables in your diet, even on busy days, a good strategy is to prep them ahead of time. Set aside some time during the weekend or whenever works for you to wash, chop, and store fruits and vegetables in containers. You can even freeze them, so they’re ready to grab when you need them. This way, you can quickly blend them with milk or yogurt to make smoothies or milkshakes—an easy, healthy snack or meal.
Another tip is to set alarms throughout the day to remind yourself to eat a small portion of fruit. When you’re busy, it’s easy to forget, but having those reminders helps you stay on track. Plus, rotating different fruits and vegetables each week keeps things fresh and interesting!
Sidra Khurshid
Digital Creator, Pink Dragon Fruit
Pre-Assemble Smoothie Packs
One of the best ways I ensure I get enough fruits and vegetables, even on my busiest days, is by prepping smoothie packs ahead of time. I started doing this after realizing that, despite my best intentions, I often skipped fresh produce when I was in a rush. Breakfast was especially tricky—I’d grab a coffee and something quick, telling myself I’d eat better later, but that rarely happened.
To fix this, I began pre-assembling smoothie packs at the start of the week. Every Sunday, I take a few minutes to portion out spinach, frozen berries, banana slices, and flaxseeds into freezer bags. In the morning, all I have to do is toss a pack into the blender with some milk or yogurt, and in less than a minute, I have a nutrient-packed breakfast that ensures I start the day with at least two servings of fruits and vegetables.
The biggest takeaway? Convenience is key. When healthy options are just as easy to grab as processed foods, you’re far more likely to stick with them. Prepping smoothie packs removed the decision fatigue and made eating well effortless—even on my busiest days.
Murray Seaton
Founder and CEO of Hypervibe / Health & Fitness Entrepreneur, Hypervibe (Vibration Plates)
Keep Prepped Produce on Hand
Keeping fruits and vegetables prepped and on hand is a great way to make sure you consume them, especially when things get busy. I like to take time on a Sunday to do all the washing and chopping of vegetables and pack them into containers ready to go for snacks or quick meals. Frozen fruits in smoothies or pre-chopped veggies in scrambled eggs or wraps are some of the best ways to increase nutrients almost without noticing. It also helps if there is a fruit bowl on the counter for a visual reminder to grab an apple or banana instead of something less healthy. When the healthy option has been made convenient, good choices are easier to make with no extra effort.
Ushmana Rai
Founder, TDEE Calculator
Prep Vegetables and Pair with Enjoyable Dips
As a busy professional, I know firsthand that getting enough fruits and vegetables takes real intention and planning—it’s not always easy or convenient. Honestly, grabbing a piece of fruit feels simpler, but veggies often require more prep, and when life is busy, that extra step can be a barrier.
One practical tip that helps me is to prep vegetables ahead of time—washing, chopping, and storing them in clear containers that are easy to see and grab. If I have pre-cut veggies ready to go, I’m far more likely to add them to a quick meal or snack on them during the day. I also try to pair them with something enjoyable, like hummus, guacamole, or a tasty dip, to make it feel like a treat rather than a chore.
Beyond the planning piece, I also remind myself how I feel when I’m eating more whole foods—more mental clarity, better energy, and less inflammation in my body. When I connect my choices to how I want to feel—calm, clear, and energized—it motivates me to reach for nourishing foods, even when the day feels hectic.
At the end of the day, I remind myself that it doesn’t have to be perfect to be beneficial—small, consistent choices make a difference over time.
Erena DiGonis
Psychotherapist and Continuing Education Provider, EngagedMinds Continuing Education
