FVT Healthy Eating Strategy for Busy (and lazy) People


Eating healthy is important to support your workouts. You know this.

However, it’s easier said than done – especially if you are busy and/or kinda lazy, like me :)

Cooking takes a lot of time – and while I do enjoy it – between my busy family life, a baby on the way, running my gym, the online business, travel for work and fun, and other personal interests, I just don’t have the time to do it every day as I would like.

The majority of training clients I work with are in the same situation.  They have families and careers and would like to spend a lot of time prepping food … but it just is not always feasible.

I maintain a good level of fitness year round. I am not ripped and shredded, but I hover around 12 percent body fat, I keep off the 65 pounds I lost almost 10 years ago, I feel great and have lots of energy all the time – and I am very happy with this.

I also have helped hundreds, if not thousands of training clients, both in person and online, dramatically transform their bodies over the last decade with my healthy eating for busy/lazy people strategy.

So here is the “FVT Healthy Eating Strategy for Busy (and lazy) People” in its most simple form.

If you are a foodie or big time cook then don’t be offended :) This is simple, and not fancy, but it works.

** For a complete program I have built around this concept of healthy eating for busy people, check out:

-> FVT Simple Fat Loss Meal Plan


FVT Healthy Eating Strategy for Busy (and lazy) People

-For each main meal (Breakfast, Lunch, and Dinner), simply pick one food from each category below
-Snacks can consist of fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bars, etc.

*Portion sizes are intended for a ~ 150 pound individual with 15 or 20 pounds to lose. Adjust for weight, activity level, body comp, etc.


•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)


•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)


•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)


Sample Day

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds

Snack – orange

Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing

Snack – hard boiled egg

Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil


That’s it. My healthy eating strategy for busy (and lazy) people, in its most simple form.

If you are looking to lose fat or maintain a healthy weight, but the obstacles of time, energy, etc. seem to always get in your way – you now no longer have an excuse ;)

This plan is easy to follow, takes minimal time to implement, and probably best of all, WORKS.

Let me know if you have any questions in the comments section below.

And, if you are interested in a complete program I have built around this concept of healthy eating for busy people, be sure to check out my simple fat loss meal plan, HERE.

Thanks, and talk soon -

Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

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