top of page
  • Writer's pictureAnam

Meal Planning for Busy Professionals

Meal planning for busy professionals can help them be organized, save time and stay healthy.

healthy meals in take away containers

Believe it or not, some professionals are so consumed by their work that they forget to eat. Yes, that’s true! You must know someone in your network who does that. I personally know some individuals in my close circle who are like that.


Then some of us don’t forget to eat, but we pick up the deli meals, microwavable frozen meals, takeaways, and fast food because we assume that we are short on time or that our health is not a priority. Whichever is the case with you, this can change with a little conscious effort and planning. Your personal life can be as organized as your professional life, if you wish to make it so!


When you are a busy professional, work-life balance can become challenging, and among other aspects, your health starts to suffer if you are not mindful of it. Good nutrition plays a significant role in our health and fitness, and it impacts our energy level.


Imagine having a KFC meal during the middle of the day right before a presentation compared to having a well-balanced home-cooked meal full of protein, fiber, and other nutrients.


Meal planning for busy professionals can help them be organized, save time and stay healthy. So here are some tips on adapting to a more holistic lifestyle and leveling your wellness while doing what you do best at work.


Dedicate Time for Meal Prep

Hourglass representing dedicated time

This is the most essential part of your meal planning. You should be able to dedicate two hours every week, if not more, to meal preparation. Dedicate these two hours over the weekend or during the weekdays. Or split 80 minutes twice a week if you enjoy the cooking process. Experiment in the beginning with what works best for you.


Tip: Sometimes, dedicating Sunday afternoons and evenings to meal prep, house chores, and organizing helps the professionals. Friday night, Saturday the whole day, and Sunday mornings can be spent in recreational and social activities.


Pick Your Nutrition

Illustration of fruit bowl

The first step to start the process is to decide what you want to eat. Nutrition needs and preferences are different from one person to another. Include foods in your diet that are nutritious and that you enjoy eating. This will also reduce your grocery bill as you’ll only buy the items that you need for cooking, and there will be less food waste.


Mix & Match Recipes

illustration of a woman cooking by following a recipe

Instead of sticking to traditional regular food, mix and match your recipes creatively. Perhaps you make a batch of roasted chicken breast. You can use it in many different ways during your week, such as:

  • Roasted chicken breast with steamed veggies and mashed potatoes

  • Roasted chicken breast cuts with sauteed mushrooms, bell peppers, and regular or cauliflower rice

  • Roasted chicken breast & lettuce wrap with your favorite dressing.

  • Roasted chicken breast with quinoa or a salad of your choice

Cook in Batches

illustration of a woman holding packaged meals in cooked batch

Always cook your meals in batches so they can last at least 3 days in the fridge or that you can freeze and reheat during the week. Even a reheated home-cooked meal is still more nutritious than the food from outside.

You can easily create two to three meals in 2 hours that will last you a whole working week.


Include Snacks in Meal Prep

illustration of  healthy fruit snacks

Snacks are often overlooked. But they serve an essential purpose for busy professionals. Elevate your energy levels between meals, especially if you are working long hours. Having snacks in between meals reduces the chances of vulnerability of making unhealthy food choices. You don’t have to spend much time on snacks but can include healthy options such as fresh fruits, hummus, and smoothies to reduce cravings.


Invest in Your Pantry

illustration of a blender

Investing in the right tools will save you time and simplify your life. Many affordable and excellent devices are available in the market, such as food processors, blenders, and air fryers, that make the cooking process fast,easy, and fun. Invest in these tools as they last longer and reduce your time in the kitchen.


Also, purchase suitable air-tight containers to store the cooked food properly to keep it nutritious and stored for reasonable days.


Just remember that meal prep is manageable and simple. It just requires self-discipline and dedication toward your health. It is also a great way to keep your grocery bill in check while you opt for healthier and wholesome foods.



If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.


portrait of Anam Anjum

Anam Anjum Wellness Consultant +971 52 629 9656 anam@hermenow.com almawellbeing.com



bottom of page