It’s 5pm. You’re stuck in traffic, dreaming about getting home early enough to prep a solid meal, maybe even one that doubles as leftovers for the week.

Then reality hits.

You forgot to defrost the chicken.
The dog peed in the hallway.
There are wet towels in the dryer.
Your kid reminds you about a birthday party you forgot was tomorrow.

And suddenly, the energy you had after your morning workout? Gone. The idea of eating healthy feels like just one more thing to deal with, not a priority.

We get it. Being busy can feel like a barrier to great nutrition. But here’s the truth: it’s actually the reason you need it dialed in. When life gets full, the food you eat can either support your performance... or slowly drain it.

The Real Challenge Isn’t Time. It’s Decision Fatigue

You already know what healthy fuel looks like: plenty of water, a solid balance of carbs, protein, and veggies. But when you’re exhausted, the path of least resistance wins.

You don't need willpower. You need a system.

Your system doesn’t need to be fancy. Just effective. These three ideas work every time:

• A short weekly meal prep session - Meal prep recipes are everywhere online. Pick one easy protein (chicken thighs, ground turkey), one grain (rice, farro), and some veggies. Roast it all at once. Store it in containers. Done. Don't let perfect be the enemy of good enough.

• Go-to meals for lunch or post-workout - Always keep a few basics on hand. Something as simple as a rinsed can of chickpeas, a bag of spinach, and some torn rotisserie chicken can make a solid mid-day meal. The easier it is to assemble, the more likely you'll do it.

• Keep protein-forward snacks where you need them - In my office, I have a little snack cart. I keep tiny bags of trail mix, individual baggies of protein powder I can shake with water, and some turkey jerky. In the fridge, I keep boiled eggs and cups of Greek yogurt or cottage cheese.

Rethink "Perfect" Nutrition

You don’t need a perfect meal plan. You need consistent, mostly good choices.

Embrace the 80/20 mindset:

• Most meals: balanced and protein-rich

• Some meals: convenient, not ideal...and that’s fine

• It’s not “failing” if it’s not from scratch

It's tempting to see beautiful bento boxes on Instagram or TikTok and think that's what meal planning is. Instead, I encourage you to open your trusty spreadsheet (and maybe Pinterest) and start collecting easy, healthy recipes and scheduling time to make them. But wait! Don't go overboard! Even my family of 5 only needs three "true" fully cooked meals a week. That matches our time availability and interest in cooking. While yours may be different, start small! Not every meal needs to be home-cooked.

If you find yourself in the drive-thru line though...that's OK. Part of learning is being aware of when your choices aren't ideal and picking the best options for your goals.

What Busy Athletes Actually Need

Focus on these four bullet points to both hit your goals and not overcomplicate matters.

• Fast recovery Eat carbs and protein post-training. It doesn't have to be complex - a boiled egg and toast is sufficient, or a protein shake and a kid's sized low-sugar granola bar.

• Sustained energy Carbs are so delicious. But having carb centered meals isn't ideal for our health. We need protein for muscle growth and repair.

• Minimal prep Think rotisserie chicken, pre-chopped veggies, and overnight oats. One of my old trainer friends used to say, "How can you be lazy and still get this done?" That's been my mantra ever since. Spend time in the frozen foods and vegetables section of your local grocery and look for possibilities. 

• Consistency, not complexity Perfection is a trap. Instead, focus on tiny decisions that impact positive changes in your health and recovery.

Use Structure to Stay on Track

This is where PATHFINDER Nutrition shines. We help you:

• Build a daily rhythm that works for your schedule

• Understand what your body needs for your specific training

• Create habits that outlast motivation

• Make nutrition a strength, not a stressor

You don’t have to overhaul your whole life. You just need a system that works for the life you’re already living. Let’s build it together.

Explore PATHFINDER Nutrition Coaching

Amy Petersen is PATHFINDER Ruck Training's Director of Programming, an ACE-CPT, PN-1 and PN-SSR. Email her at amy@pathfinderrucktraining.com