On-The-Go Diet Plan for a Busy Day

Parul Dube

May 18, 2022

The work culture and the constant grind have got so many of us compromising on our health. We go about our busy days with tight schedules without conscious thought about the repercussions of munching on extremely oily, salty, and unhealthy food. In addition, the constant glorification of excess work, long hours, and always being productive sometimes alienates us from ourselves. Most of the time, we forget the very basics of self-care. 

In the middle of so many emails, phone calls, conferences or meetings, we find ordering food or simply skipping meals a lot easier. We do not even understand that while we’re working so hard to earn some money, the real wealth is slipping right through our fingers. In the midst of all of this, we forget that we have got to take care of ourselves like we’d take care of someone we love and focus on what’s essential, this is our health. 

The correct approach 

Shifting the focus on our health requires a holistic approach. Of course, we all know that diet and exercise play an essential role in staying healthy. But sometimes, we fail because we can’t stick to a diet plan. Also, sometimes it isn’t very easy to prepare healthy meals due to the scarcity of time. Here is a diet plan that’s easy to prepare, extremely healthy, and full of all the necessary micro and macronutrients.  

On-The-Go Meal Plan: Healthy Meals Made in a Jiffy!

Here is a list of healthy choices recommended for contemporary women and men who are always on the go: 


breakfast - oats with fruits

‘Eat breakfast like a king’ is something we had heard since we were little, but how many of us have been implementing it? Having a good, hearty breakfast can set the rhythm for the rest of your day. There are many good options for a healthy breakfast. One of them includes overnight fruity oats, which contain almost 295 Cal, and would help you get a good and fresh head start for the day! It’s super easy to prepare and packed with immeasurable nutrients.

One can go creative with overnight oats. Add yoghurt or coconut milk or any nut milk to good quality oats. Throw in seasonal fruits, whole nuts, and some organic dark chocolate chips if you are a chocolate lover. Keep it overnight in the fridge, and you have your delicious breakfast ready. 


lunch - vegetable khichdi

A lot of people skip lunch only because they are busy. However, long breaks in between meals often result in reduced energy levels, less productivity, or even shutting down activities that aren’t necessary as a way to save energy. As a result, your metabolism and digestion slow down, and the next time you eat, your body processes food slower.

All of this means that skipping meals can too easily lead to weight gain. A perfect option for a power-packed lunch is brown rice vegetable khichadi with curd that contains about 364 Cal. It is a complete food with the right amount of carbs, protein and vitamins. It helps you avoid the afternoon energy slump by giving you that energy boost in the middle of the day. We recommend this as the highly yummy and healthy alternative to that oily burger that you’ve been munching on!


snack - methi khakra

Have you been working hard all day? Green tea with Masala Methi Khakra with only 52 Cal is tasty and satiates all your cravings. The coaches at HealthifyMe recommend healthy snacking for an instant energy boost and keep you going till your next meal. 


dinner - vegetable sandwich

We know you had a long day, and a good, easy-to-prepare balanced meal is all you need! A brown bread vegetable sandwich has about 240 calories. You can add an assortment of vegetables and green chutneys to make it tasty. Cucumber, bell peppers, roasted zucchini, onion, tomatoes, mint and coriander chutney, hung curd spread with garlic – the possibilities are endless. 


Lack of time and a busy schedule shouldn’t be an excuse for making unhealthy choices. When in doubt, always consult an expert. A nutritionist would be able to suggest an easy-to-follow diet plan that suits your lifestyle. There is no shortcut to success when it comes to leading a healthy life. However, it is a myth that taking care of one’s health is an arduous task. On the contrary, it is effortless, and you need to be consistent with it.

 To get a customised diet plan, download the HealthifyMe app now!

About the Author

Parul holds a Masters of Medical Science in Public Health Nutrition from the University of Glasgow, Scotland, and has worked across the globe from the U.K to New Zealand (NZ) gaining her License with the Health Professionals Council (HPC, UK) and the NZ Nutrition Council. From being a Gold medalist in Clinical Nutrition to being awarded an internship with World Health Organisation (WHO, Cairo, Egypt) and Contracts with CDC Parul has had a wide spectrum of work experiences. She is very passionate about Nutrition and Fitness and holds strong to her guiding mantras ‘ Move more’ and ‘Eat Food that your grandmother can recognize’!

Related Articles


Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us