12 Amazing Healthy Foods For Busy Women

Last Updated on Mar 21, 2024 by HappyDieter

It’s hard to always eat a balanced meal, especially if you don’t have time to prepare it and you’re always on the go! Busy women usually don’t make themselves a priority, which leads to unhealthy food choices and disease. You can have a busy lifestyle and stay healthy and happy. Changing to a healthier eating pattern is simple and the key is to make yourself a priority and make smart food choices! To help you, we have listed 12 amazing and healthy foods for busy women, including salmon rich in antioxidants and vitamins.

Key Takeaways

  • Incorporate nutrient-rich foods like avocados, quinoa, hemp seeds, chia seeds, spirulina, lentils, nuts, and edamame into your diet for sustained energy and overall health.

  • Start your day with a nutritious smoothie packed with fruits, vegetables, and superfoods to kickstart your metabolism and keep you full.

  • Opt for a hearty bowl of oatmeal topped with nuts or seeds for a fiber-rich, healthy food filled with essential ingredients that will keep you fueled throughout the morning.

  • Snack on convenient and protein-packed options like hard-boiled eggs or cottage cheese to curb cravings and maintain energy levels during busy days.

  • Plan ahead by prepping healthy snacks like mixed nuts or veggie sticks with hummus to avoid reaching for less nutritious options when time is limited.

  • Stay hydrated and energized by incorporating foods with natural electrolytes like coconut water or bananas, which help balance blood sugar levels, into your meals or snacks.

Photo by gamaree

1. Avocados

Avocado is a versatile and healthful fruit. Just peel your avocado and eat it immediately, or you can take it and eat it later at work.

This perfectly green fruit is one of the world’s healthiest foods rich in vitamins. It is rich and creamy. They are also nutritional powerhouses that help prevent heart disease and contain all important vitamins, minerals, and healthy monounsaturated fats.

They can keep your cholesterol level stable, maintain blood pressure, lower inflammation, and promote eye health, and they are very important in the fight against free radicals in the body. Eating avocados regularly can lower bad cholesterol that can cause hardening of the arteries which could lead to heart attack, stroke, and other health problems. Add avocados to your salads, eggs, cakes, soups, or into a smoothie.

w3 egg fried quinoa-2
Photo by jules:stonesoup

2. Quinoa

Quinoa is rich in protein fiber and contains all essential amino acids, vitamins, and minerals. And even more, it doesn’t contain gluten!

This healthy grain cooks very quickly and it is very versatile – you can add almost anything to it, just mix it and… Done! Prepare it the night before, place it in your refrigerator, and then eat it in the morning for breakfast -add soy milk, fresh or dried fruit, vegetables, seeds, or nuts.

Quinoa has more protein compared to other grains, making it a good choice for people who don’t eat meat. When consumed regularly, quinoa can help maintain a healthy weight and keep you full all day long. It can also control your blood sugar levels and has other health benefits, too.

hemp seeds
Photo by herewearetogether

3. Hemp seeds

Hemp seeds are rich with flavor, they are so versatile, and you can sneak them into any meal. These tiny seeds are one of the best sources of omega-6 and omega-3.

They are high-protein plant-based foods and contain all of the essential amino acids for the body. Just add about 1 tbsp. of these healthy seeds to help prevent disease in women your meal.

Many studies have shown that consuming hemp seeds can improve your health. They can help patients who suffer from immune deficiency diseases. They can keep your heart healthy; and maintain the proper balance between HDL and LDL cholesterol. It can help prevent Parkinson’s and Alzheimer’s disease, and may also enhance your memory. And even more, they can reduce symptoms of depression and boost your mood.

chia seed'risotto'-4
Photo by jules:stonesoup

4. Chia seeds

Chia seeds are rich in fiber and protein and have a perfect ratio of omega-3 and omega-6 fatty acids. They have many health benefits.

Because of their high content of omega fatty acids, chia seeds can help lower inflammation and help prevent many diseases like heart attack stroke, and other health problems.

They are very good slow-digesting carbs, so they can help reduce blood sugar spikes without energy level fluctuations. You can make your own tasty chia pudding. Just leave it overnight in the refrigerator. In the morning, your delicious chia pudding will wait for you! You can mix in some fresh, frozen, or dried fruit for an energy boost. This tasty pudding also makes a great morning or afternoon snack or dessert.

Photo by Kejohnson0319

5. Spirulina

Spirulina is blue-green algae that can change your life. Because of its chemical structure, it has many health benefits. It contains chlorophyll.

Many studies have shown that chlorophyll can restore the growth of your tissues. It is known to have antioxidant activity, and it can boost your immune system and improve your overall health.

Spirulina is also used in rehabilitation in malnourished people because it has high protein levels and other essential vitamins and minerals that the body needs. Just 1 tsp. will be enough to satisfy your daily needs of spirulina. Add it to salads, dressing, into a smoothie. You can also mix it with almost any kind of fruit or vegetable you want. It is so versatile and so healthy, so try to incorporate more spirulina into your diet.

lentils with ricotta (parisian lentils)
Photo by jules:stonesoup

6. Lentils

Lentils are so easy to make, they cook very fast, are easily digestible, and contain protein and essential nutrients. You can keep them for days in your refrigerator.

You can add them in wraps, rice… in almost any meal. They also contain complex carbohydrates that boost your metabolism and are useful for losing body fat. They are rich in dietary fiber, which can lower your cholesterol levels. They are a great source of magnesium.

Because they are high-protein and low-fat food, lentils are a great alternative to meat, and they can improve your overall health. And even more, the magnesium found in them can lower your risk of heart attack, and improve your heart health, according to various studies.

Nuts !
Photo by IainBuchanan

7. Nuts

Nuts are excellent sources of protein, fiber, and essential vitamins and minerals. Even though they are small in size, nuts are high in fat and calories, so you should eat nuts in moderation.

It is advisable to limit them to no more than a handful a day, especially if you are trying to maintain a healthy weight. Compared to other nuts, almonds contain the most protein. An ounce of almonds contains 130 calories.

Many studies have shown that people who consume nuts on a daily basis are leaner and have a lower chance of developing heart disease, cancer, and other health problems than people who don’t consume nuts. And even more, women who regularly consume nuts have a lower risk of getting breast cancer.

Photo by Gabriel GM

8. Smoothie

Smoothies are great for your health and busy lifestyles. Just push the button and your smoothie is done! Smoothies are so versatile, so you can mix in anything you like.

You can make your tasty smoothies in just a few minutes. They are easy to make and will keep you satiated throughout the day. Using different fruits and vegetables you add to smoothies ensures that you will get all essential vitamins and minerals. You can also prepare a savory green smoothie.

Choose fresh veggies, healthy foods for busy women, that are packed with more nutrients. You will get a good smoothie that will keep nicely in the fridge for two days. Blending gives your digestive system a rest, and it is perfect for your busy days. This makes fresh veggies and smoothies an excellent choice for busy women looking to maintain a healthy diet.

Photo by mealmakeovermoms

9. Oatmeal

What better way to start your morning, than with oats. Oatmeal is one of the best foods in the world, literally packed with nutrients.

Oatmeal can also be mixed into protein shakes and smoothies to add some carbs and calories if you want to gain weight.

Try to eat steel-cut oats, healthy foods for busy women, instead of instant oats. Instant oats have a higher GI than traditional versions, meaning that the instant version is more likely to cause spikes in your blood sugar, which will lead to fat storage. Oats are a great source of energy, and they are rich in fiber, which keeps your hunger at bay. Fiber also maintains blood glucose at a constant level, which can lower the risk of heart disease or stroke. This makes oats an excellent choice for busy women looking to maintain a healthy diet.

Organic Hard Boiled Eggs
Photo by brent.hofacker

10. Hard-boiled eggs

Eggs are one of the best and healthiest foods in the world. A hard-boiled egg is easy to make and it makes a great breakfast, lunch, or dinner.

They can also be stored for seven days in the refrigerator, so you can prepare them each week. An egg can be used in any dish. Recent studies have found that eggs are a great choice for breakfast, lunch, or dinner, when consumed in moderation, despite their cholesterol levels.

Besides containing protein, hard-boiled eggs, are healthy foods for busy women, also have vitamins and minerals that are essential nutrients that you need and have about 90 calories per egg. Today, you can find them in almost any supermarket in the world, so they are the best food to keep you going through a busy day. They are a convenient and nutritious option for busy women looking to maintain a healthy diet.

Photo by viviandnguyen_

11. Edamame

Edamame contains soy protein and is high in fiber with almost no sugar or carbohydrates a healthy alternative for your favorite junk foods food, like French fries, and pizza… Keep them in your freezer and defrost them as you need them.

This vegetable makes a healthy and delicious treat that can be prepared in many ways. You can use it raw, steamed, in soups, salads. You can buy it fresh or frozen.

This healthy vegetable, edamame, has many health benefits and is a great choice as a healthy foods for busy women. Edamame is also rich in protein (one cup of cooked edamame contains about 17 g. of protein). Edamame also has all nine essential amino acids that your body needs. This makes it one of the best meat alternatives for people who don’t eat meat, especially for busy women who are looking for quick, nutritious options.

Cottage Cheese and Blueberry breakfast: with garnish
Photo by Sierra Springs Photography

12. Cottage cheese

Even though cheese doesn’t have the best reputation, because of the high fat and cholesterol content, it is also a great source of vitamins and minerals needed for your body.

This tasty cheese has 25 g. of protein and only 40 calories per cup. It contains calcium which is important to maintain optimal bone health. It is also high in protein, which helps with muscle recovery. You can buy low-fat and regular cheese.

Even though it doesn’t contain too much salt, sometimes when buying cottage cheese there is salt in it, so check food labels to make sure that it does not contain too much salt. Cottage cheese is great in any diet and it is a tasty addition to fruit, vegetables, soups…Anything!


Incorporating these healthy foods into your busy lifestyle can significantly boost your energy levels, enhance your overall well-being, and support your long-term health goals. Avocados, quinoa, hemp seeds, chia seeds, spirulina, lentils, nuts, smoothies, oatmeal, hard-boiled eggs, edamame, and cottage cheese offer a diverse range of nutrients that cater to the needs of busy women like you. These foods are not only healthy but also convenient for busy schedules, making them ideal healthy foods for busy women.

Make a conscious effort to include these nutrient-packed foods in your daily diet to fuel your body and mind effectively. Your health is an investment, and by choosing these nutritious options consistently, you are taking proactive steps toward a healthier and more balanced life. Start small by incorporating one or two items at a time and gradually build up to create a diet that supports your busy schedule and well-being. These are the steps to incorporate healthy foods for busy women into your lifestyle.


Is it possible to incorporate these healthy foods into a busy woman’s daily routine?

Absolutely! These foods are convenient and versatile, making them perfect for on-the-go meals or snacks. Incorporate them into salads, smoothies, or quick meal preps for a nutritious boost amidst your busy schedule.

How can avocados benefit busy women’s health?

Avocados are packed withhealthy fats, fiber, and vitamins that provide sustained energy and promote satiety. They are easy to incorporate into various dishes, making them a great option for busy women looking to maintain their energy levels throughout the day.

Are chia seeds a good source of nutrients for busy women?

Chia seeds are a powerhouse of nutrients like omega-3 fatty acids, fiber, and antioxidants. They can be easily added to yogurt, oatmeal, or smoothies for a quick and nutritious boost that helps keep you full and energized during hectic days.

Can nuts be a convenient snack option for busy women?

Yes! Nuts are portable, nutrient-dense snacks rich in healthy fats, protein, and fiber. Keep a small portion handy in your bag or desk drawer for a quick and satisfying snack that can help curb cravings and keep you focused throughout the day.

How can incorporating lentils into meals benefit the health of busy women?

Lentils are not only easy to cook but also rich in protein, fiber, and essential nutrients like iron and folate. Including lentils in soups, salads, or stir-fries can help busy women maintain their energy levels and support overall health even during hectic schedules.