(Without Burnout, Guilt, or Perfection)
Life goes by pretty fast… Whether you’re juggling work, kids, travel, or just the mental load of being a high-achieving woman, it’s easy to let your health slide to the back burner.
Your health doesn’t need to be perfect—it just needs to be supported.
Because when you take care of yourself, you don’t just feel better…
You show up better—for your family, your work, and the life you’re building.
If you’ve completed my 23-Day Metabolism Reset or are just trying to stay consistent, this guide will help you simplify everything and feel confident—even during your busiest weeks.
1. 🧠 Choose 1 to 2 Non-Negotiables
The biggest mistake I see women make is trying to do everything all the time.
When life gets busy, commit to just 1 or 2 anchor habits that keep you grounded.
Examples:
- A protein-rich breakfast every morning (eggs, protein pancakes or banana muffins, chia pudding)
- A 10-minute walk or 5-minute stretch after lunch or any meal
- A “1-hour screens off” routine before bed to wind down
These habits may seem small, but when done consistently, they become your foundation. They prevent the spiral and keep you connected to your goals and what you value most—even when things feel chaotic.
2. 🥗 Use the “3–2–1” Prep Method + BYOB (Build Your Own Bowls)
Meal prep doesn’t have to mean hours in the kitchen, cooking every meal in advance, or making it look Insta-perfect. Most of my clients thrive with a simpler approach—one that offers just the right mix of structure and flexibility.
The 3–2–1 Formula:
- 3 proteins – Grilled chicken, ground beef, wild salmon, hard-boiled eggs, or meatballs
- 2 veggie bases – Roasted zucchini, sautéed greens, cauliflower rice, or a big container of leafy greens
- 1 healthy fat or (after-meal) snack – Guac, chia pudding, olives, tahini sauce, or full-fat Greek yogurt (like my yogurt-based onion dip recipe!)
With these prepped and ready, all you have to do is BYOB—Build Your Own Bowl when it’s time to eat.
Easy Doable Meal Prep Strategy: Watch this video for more tips for an easy and doable meal prep.
3. 🛒 Build a Busy-Week Pantry
Having the right foods on hand is half the battle. I always recommend keeping a few staples stocked that can be thrown together in under 10 minutes.
My go-to busy-week pantry essentials:
- Canned wild salmon, tuna, or sardines (for quick protein-packed meals)
- Frozen veggies like cauliflower rice or cubed sweet potatoes
- Nut butter (no seed oils or added sugar)
- Eggs and pre-cooked sausages or chicken
- PACHA buns & tortillas (CHRISENGLAND code for 20% off at checkout) or lettuce for salads
When you’ve got the right fuel at home, you’re far less likely to default to Uber Eats or a blood-sugar-crashing snack.
4. 🧂 Balance Your Plate (Not Your Calories)
If you’re trying to stay on track without obsessing over every bite, focus on meal balance instead of counting calories or macros.
Every plate should include:
- ✅ Protein (chicken, turkey, eggs, fish, beef, etc.)
- ✅ Healthy fats (avocado, olives, coconut oil, ghee)
- ✅ Fiber-rich carbs (vegetables, sweet potatoes, fruit, squash) -Complex carbs, not simple carbs.
This combo keeps your blood sugar stable, reduces cravings, and supports your metabolism without you needing to track or measure anything.
It’s not about eating less—it’s about eating smart.
5. 💛 Grace > Guilt
Here’s your permission slip to be human:
You will have days that don’t go to plan. You will miss a prep, skip a workout, or eat something outside your usual choices.
That’s life. And it’s okay.
The important thing is what you do next—not what you did last.
- Drink water
- Get to bed a little earlier
- Reconnect with your non-negotiables
- Take one small action toward feeling good again
You’re not failing. You’re learning to live well—consistently and sustainably.
Want Support with This?
This is exactly what I help women like you with every single day through 1:1 coaching.
We build systems and strategies that work with your lifestyle—not against it—so you can feel strong, confident, and energized year-round.
When you’re ready, I’m here. 💛
Book Your Free Call HERE
📌 Quick Recap:
Save these 5 simple strategies for your next busy week:
- Choose 1–2 anchor habits
- Follow the 3–2–1 meal prep formula + BYOB (Build Your Own Bowls)
- Stock a go-to pantry
- Focus on balanced meals, not calorie counting
- Give yourself grace and get back on track
Bonus Resource
If you want more tips on making better food choices and staying healthy effortlessly, check out my video on navigating processed foods. It’s packed with practical advice to help you make healthier choices, whether at the grocery store or preparing for travels.
Want to Go Deeper?
If you’re ready to take control of your health, grab my 23-Day Challenge to kickstart your health journey! In a few months, you may wish you had started today.
Let’s get started on a healthier, more sustainable path, together! Accountability makes a big difference.
Let’s Stay Connected!
If you found these tips helpful, don’t forget to subscribe to my YouTube channel for more advice on staying healthy with effortless habits and reaching your body goals—no matter where life takes you.
Here’s to happy, healthy travels! Safe journeys, and I’ll see you in the next post.
By Christianne G. England | Master Primal Health Coach
