How to eat like a nutritionist even when life gets complicated

Hi guys, it's Zoe! Let’s troubleshoot those situations where your head is in the game but life is getting in the way.

I stopped trying to use kitchen appliances until I’ve had at least two cups of coffee years ago! Instead of attempting to cook (with one eye open) think about organising breakfast instead.

Some of my go-to’s:

• 2 hard boiled eggs on toast with a piece of fruit
  

• Oats with peanut butter and frozen berries
  

• Throwing all of my leftoverveggies in the pan with eggs for a scramble (this one is key for those who feel like mornings are, too, a scramble).
  

• Wholegrain bagel thin topped with cottage cheese, sliced pear and almond butter
  
  

Customisation is key. Try it with a toppings bar for some of your go-to recipes weeknight favourites, e.g. sandwich bar, pasta bar, pizza toppings bar, etc.! If you’ve got kids at home: Make cooking a family activity using new-to-you produce additions to up the volume to your meals (without losing the flavour of what you already love). Think: Swapping white rice for cauliflower rice; adding roasted aubergine to pasta sauce, or adding some courgette noodles to your spaghetti!

Be sure that you’re eating meals and snacks consistently, and choose foods that will help you feel fuller longer. These are meals and snacks that provide a source of both protein and fibre to help promote satiety and keep your energy stable.

Here are a few foods that provide protein, fibre, or both to consider adding to your food shopping list,. plus a few of my all-time favourite snacks.

Oats provide beta-glucan, a type of soluble fibre that may help to promote satiety by slowing down the rate of absorption in your GI tract, helping you stay fuller, longer.

Oats can be a blank canvas for just about any dish! I’m obsessed with savoury oatmeal bowls for dinner with sauteed veggies and rotisserie chicken or a poached egg. They’re a super delicious, satisfying way to switch things up from my usual pasta, rice, or quinoa!

Pulses like beans, lentils, chickpeas and peas provide protein and fibre (plus antioxidants and minerals) all in one tiny, little package! They make a filling base for multiple meals and snacks.

I’m nuts for beans! I love making veggie chili using black beans and lentils in colder months, which I can use as a meal, a side dish, or as a dip for multiple meals throughout the week.

Eggs are packed with satiety-promoting protein—8g per egg—and are an easy, budget-friendly, nutritious addition to just about any veggie sautee, sandwich, or salad.