5 Real Food Habits for Busy People: How to Eat Well When Life Is Full

In today’s world, “busy” often feels like the default setting. Between family, work, and endless to-do lists, it can seem impossible to prioritise healthy eating. But the truth is, nourishing yourself with real food doesn’t have to mean hours in the kitchen or complex meal plans.

At Real Life Medicine, we believe that simple, sustainable habits built around real food are the key to lasting health. Real food is one of the most powerful ways to support metabolic health, stabilise blood sugar, reduce hunger, and promote weight loss or diabetes reversal. And in real life, it has to be practical.

Whether you’re juggling work, kids, or just the general chaos of life, here are five ways to make real food eating doable, delicious, and stress-free.

1. Keep a “Default Meals” List

When life feels too busy to think, having a few go-to meals can be a lifesaver. A written list of 3–7 quick dinners removes decision fatigue and helps you stay consistent, even on hectic nights.

Examples of Real Food Default Meals:

• Eggs (any style) with sautéed spinach and feta in olive oil

• Pan-fried sausages with frozen mixed vegetables and butter

• Tinned tuna or salmon with mayonnaise, cherry tomatoes, and cucumber

Choose meals that:

• Use ingredients you already keep on hand

• Take 15 minutes or less to prepare

• Create minimal mess

Keep this list handy on your fridge or phone so “What’s for dinner?” never feels overwhelming.

2. Use Supermarket Shortcuts (Without Guilt!)

Eating real food doesn’t have to mean slow cooking from scratch. Supermarket shortcuts can save time and support your health goals.

Think frozen vegetables, microwave steam packs, prewashed salad greens, precut veggies, and rotisserie chicken.

Easy combinations:

• Hot rotisserie chicken with bagged salad, olive oil, and a sprinkle of cheese

• Frozen vegetables tossed in butter

• Store-bought coleslaw with full-fat mayonnaise

Shortcuts are a form of self-care. They help you stay on track when your energy is low and prevent the “I’m too tired to cook” ultra-processed takeaway trap.

3. Repeat Weekday Breakfasts and Lunches

Simplicity is your ally. Repeating a few nourishing meals throughout the week reduces decision fatigue and stabilises blood sugar.

Real Food Breakfast Ideas:

• Eggs with leftover vegetables

• Greek yoghurt with nuts and berries

Real Food Lunch Ideas:

• “Protein boxes” with boiled eggs, cheese, leftover meat, salad, and olives

• Big salads topped with tuna, chicken, or halloumi

You don’t need constant variety to eat well. Predictable, balanced meals create mental calm and free up space for life’s many other demands.

4. Build a “Freezer Stash” of Real Food

Your freezer can be your best ally for future busy days. When cooking, make extra and freeze single portions for quick, healthy meals later.

Great freezer-friendly options include:

• Mince with vegetables

• Curries

• Burger patties

• Meatballs

• Stews

A well-stocked freezer becomes your personal “healthy takeaway” shop—offering comfort and convenience without the blood sugar rollercoaster.

5. Create a “Minimum Effort Low Carb” Plan

Life won’t always run smoothly, and that’s okay. Instead of waiting until you’re exhausted to “start being good,” plan your bare-minimum healthy approach in advance.

For example:

• Eat a protein-rich breakfast every morning

• Skip sugary drinks and snacks

• Use quick, reliable ingredients like eggs, sausages, Greek yoghurt, rotisserie chicken, and frozen vegetables

Keep a “busy week” shopping list ready with these staples. And if you do buy takeaway, choose smarter options: the burger without the bun, the kebab without the wrap, or curry with meat and vegetables, no rice.

The goal isn’t perfection—it’s consistency. Those small, kind, realistic choices compound into better energy, stable mood, and long-term health.

Real Food for Real Life

At Real Life Medicine, we’re passionate about helping people improve metabolic health through simple, sustainable, and compassionate approaches. Making real food work in real life means giving yourself permission to simplify, plan ahead, and focus on what matters most.

Even when life is bumpy, you can still eat well, feel well, and live in alignment with your values.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework:

• Strategies to improve your metabolism
• Brain-based skills to overcome self-sabotage
• Tools to make it easy to implement

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!