How to Eat Healthy When Life Gets Busy
(without giving up everything you love)
Your Daily Habit Challenge: Follow The 80/20 Rule
If you’ve ever felt like your week is just one big blur (work, kids, appointments, errands) it’s no wonder eating healthy feels impossible sometimes.
The truth is, most women don’t fall off track because they DON’T know what to eat.
They fall off because their diet only works when life is easy.
And let’s be honest… life is rarely ever easy.
That’s where the 80/20 Rule shines.
It’s flexible enough to keep you consistent, even when life is messy.
Here’s how to make it work 👇🏻
Step 1️⃣ - Build Your Meals Around Protein
Start with the anchor of every meal — protein.
It keeps you full, balances your blood sugar, and supports your metabolism.
Think:
Chicken, fish, eggs, turkey
Greek yogurt, cottage cheese, protein shakes
When you make protein the base, you’ll naturally make better choices (without really having to think about it.
Step 2️⃣ - Fill the Rest With Color + Smart Carbs
Next, add color and energy:
Fruits, veggies, and whole carbs like rice, potatoes, oats, or beans.
Then, add flavor with healthy fats or sauces you enjoy.
Balance is built by combining fuel and flavor in the same meal.
Step 3️⃣ - Use the “2 + 1” Meal Structure
This simple approach changes everything.
Each day:
2 meals that are planned, balanced, and nourishing (your 80%)
1 meal that’s flexible (dinner out, family night, or something fun (your 20%))
This gives you structure without restriction.
Even if your schedule changes, you’ll always have a framework to fall back on.
Step 4️⃣ - Keep “Plan B” Meals Ready
When things get busy, have 2–3 easy backup meals ready to go.
Quick examples:
Protein bar + fruit
Rotisserie chicken + microwave veggies
Scrambled eggs + toast
Smoothie with protein powder and frozen fruit
These save you when the day doesn’t go as planned (and that’s most days.)
Step 5️⃣ - Make Your Week Work For You
Before each week starts, look ahead.
Ask yourself:
What nights will be busy?
When will I eat out?
What can I prep once that’ll save me twice?
When you plan for real life, you stay consistent (not because you’re perfect, but because you’re prepared.)
Pick one of these to do today:
Add protein to your next meal.
Plan tomorrow’s breakfast and lunch.
Choose one “Plan B” meal to keep stocked this week.
And remember, the goal isn’t to eat perfectly.
It’s to create structure that works even when life doesn’t.
Much love,
Coach Anthony
Wanna work with me 1-on-1? Dm me the word “READY”
📌Ps. Wanna keep reading?
For Day 5, I show you how to make this consistency stick for good — so you never feel like you’re “starting over” again. You can read more here 👇🏻
