Eating Healthy on a Tight Schedule

Food and Recipes

Eating Healthy on a Tight Schedule

by Noor H. Salem

Trying to juggle work, caring for the needs of your family, and having time for yourself can get a bit overwhelming at times.

For that, I advise clients to organize their tasks and plan ahead to reduce stressing over inconsequential matters. Majority of clients share their frustration of working while trying to fulfill their obligations to their children, preparing healthy meals, and having spare time for their social life. It’s vital that you take proper measures and reduce your stress, for beyond comprehension, stress can have detrimental effects on your health.

While working fulltime and raising a family can leave you busy and exhausted, don’t make it an excuse to order pizza every night or pick up food from a nearby fast food joint. Your morning rush of fixing up breakfast for your family while possibly juggling down a few ounces of coffee to keep you going can at times seem impossible. It may leave you with no choice but to reach for those doughnuts your co-worker brought in to the office. While eating them might give you an energy boost instantaneously, within a few hours you may find yourself craving more junk, irritable, and experiencing lethargy. Consuming unhealthy foods, such as doughnuts or pastries, that are loaded with sugar, Trans fats, and empty calories, will spike your blood sugar, and lead you into a sugar crash. For that, it’s important that you organize both your time, and meals, to optimize your physical and mental wellbeing.

Prepare your weekly plan for breakfast and snacks during the weekend, and meal-plan days ahead to save both time and a headache. Have slices of cucumbers, carrots, or a variety of bell peppers along with florets of broccoli and cauliflower in an air tight glass container. Prepare hummus or various healthy dips and have them in your fridge as well, handy when cravings and hunger pangs strike. Other healthy snacks you can have prepared days ahead are portions of healthy nuts, dates, and good quality protein bars. When you prepare and have healthy options at reach, you are less likely to make unhealthy decisions for junk. When it comes to preparing dinner, the best technique is to simply get organized. Don’t procrastinate and wait until you are driving home in crazy traffic to start brainstorming what to possibly make that night. You’ll only aggravate your mood and increase your stress levels. Write down your weekly dinner ideas and purchase all of the supplies during your weekend. Additionally, marinate your meat, fish, or chicken, and store them in air-tight containers two days ahead. Be cautious of not leaving them in the fridge too long, but as long as they are properly marinated and stored they should be well. Have a recipe collection of easy, yet healthy, entrees you could prepare that are unique and tasty to change up the usual favorites your family may be accustomed to.

Try this easy to prepare and delicious to your taste buds recipe. It’s high in protein, vitamins, minerals, and pleasant flavor. Pair it with a fresh avocado and leafy greens salad alongside organic basmati brown rice for a complete meal your family will enjoy. Feel free to add a tomato sauce based-broth for a flavorful addition.


  • 8 small zucchinis
  • 1 medium onion
  • 3 tablespoons cold-pressed avocado oil
  • 1-pound ground lamb (or grass-fed beef)
  • 1 tablespoon Himalayan pink salt
  • 1 teaspoon ground ginger
  • 1 tablespoon sumac
  • 1 teaspoon dried dill
  • ½ teaspoon ground mustard seed
  • ½ cup silvered almonds (roasted in avocado-oil) 


  1. In a deep skillet, cook the onions and avocado oil on medium heat for about three to five minutes. Add the meat and spices. Cook on medium-high until well done. Set aside.
  2. Slice the zucchini in half, and carve out the middle to make a deep curve. Fill each with the meat filling. Place in a baking dish. Complete the same step for all zucchinis.
  3. Add about 3/4 -1 cup of water to the baking dish, to aid in the cooking process.
  4. Cover with foil; Bake in the oven for about 25-30 minutes, or until the zucchini is tender.
  5. Remove from oven. Top with the roasted almonds. Serve with salad. Enjoy!


Noor H. Salem is an author, speaker, and Certified Integrative Nutrition Health Coach, from Michigan. Noor works with clients in better understanding their bodies and healing with natural foods through her wellness practice, Holistic Noortrition. She presents various workshops, school lectures, group coaching classes, and community lectures on the topic of holistic health. Noor recently published her book, SUNNAH SUPERFOODS, a culmination of life-changing recipes and remedies, with a foreword by Dr. Waleed Basyouni. Her book consists of prophetic hadith, modern research, and delicious recipes, and is in the process of being translated into other languages.


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