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From 2 episodes and 4 videos

How do I eat healthy when I'm too busy?

Answered by Nikkiey Stott and WarriorBabe's coaches · Updated

The short answer

Start small and plan ahead. Nikkiey says you don't need to prep a whole week: cook one or two meals the night before, pack food when you'll be out, and take five minutes at work to eat. Underneath it, she asks you to treat your health as a priority rather than something busyness decides.

Hear it answered

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  1. Nikkiey on prepping just one or two meals when time is tight

    Plays from 26:59 · Ep. 195: Meal Prep for Beginners: How to Save Time and Stay on Track

  2. Nikkiey on taking five minutes to eat at a job that never stops

    Plays from 10:51 · Video: How to Hit Your Macros When Your Job Is Too Busy to Eat

  3. Nikkiey's reframe: swap 'no time' for 'not a priority'

    Plays from 2:10 · Ep. 19: Why Is It So Hard to Stick to a Nutrition Plan?

  4. Nikkiey packs a meal to stay on track during a day out

    Plays from 3:03 · Video: What to Eat on a Refeed Day: A 2,800-Calorie Full Day

  5. Why meal prep stops last-minute takeout and snacking decisions

    Plays from 5:34 · Ep. 195: Meal Prep for Beginners: How to Save Time and Stay on Track

The full answer

Nikkiey is blunt about the time question. On Ep. 19 she calls busy schedules an excuse for not making your health a priority, and suggests that next time you say you don't have time, say instead that you're not making it a priority and notice how that feels. She points to a doctor with two sets of four-year-old twins who lost 80 pounds during COVID because she made it a priority. That isn't a judgment of you. It's a reframe that moves the decision back into your hands.

Then comes the practical part. On Ep. 195 she explains that meal prep isn't all-or-nothing:

She adds that prepping removes the guesswork, so you're not scrambling for a convenience-store protein bar or ordering takeout when you're tired.

  • Prep just one or two meals ahead. Grab a chicken breast and a pound of ground beef after work and cook them tonight for tomorrow.
  • Build up as it gets easier. Starting small builds confidence.
  • Mix veggies, sauces, carbs and proteins so the same prep doesn't get boring.

When you're out all day, pack it. In one video, Nikkiey cooks ground turkey before her brother's football game and brings a tortilla, rice, hot sauce and popcorn: plan ahead, prepare yourself. One WarriorBabe coach shares that on work trips her eating is less structured, mainly breakfast, lunch and dinner with a few pantry snacks, so imperfect days still count.

If your job feels too busy to eat, Nikkiey says speak up: tell a coworker you're taking five minutes, eat, and go back. She says you'll come back performing better, and after a few weeks it becomes routine.

From WarriorBabe's coaches (how we write our answers). For education, not medical advice: talk to your doctor about your own health.

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Meal Prep & Workout Nutrition →

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  • Meal Prep & Workout Nutrition

    How do I meal prep when I cook for my family?

    You don't need separate meals. Nikkiey recommends cooking modular components, a protein, a carb and a vegetable, in one session. Everyone builds their own plate, and you build yours heavy on protein and vegetables. Your family adds butter, cheese or sauces, and you adjust your portions and sauce choices to fit your macros.

    Read the answer →

  • Meal Prep & Workout Nutrition

    How long should meal prep take?

    Meal prep should take about 30 minutes to an hour, according to Nikkiey, and under 45 minutes to an hour even when you're cooking for a family. It should not take two or three hours. At first she suggests blocking one to two hours, because it gets faster each time you repeat it.

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  • Meal Prep & Workout Nutrition

    Should I eat before a morning workout?

    Yes. On The WarriorBabe Show, Nikkiey says to eat something before you lift, however early. A small protein-and-carb snack is enough, like a banana and a protein shake. Dr. Stacy Sims suggests about 15g protein and 30g carbs. Then have a real breakfast with protein and carbs 30 to 45 minutes after training.

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