As an attorney, I know that being on trial can temporarily take over your life and things can slip to the wayside like your healthy eating habits and your exercise routine. I get it. I’ve been there. I’m an attorney but I am also a certified wellness coach so I have developed ways to create balance when your work is so busy that you can’t even stop to use the bathroom. It takes a small amount of planning, but it can be done. Where there’s a will, there’s a way.

Here are a few simple strategies for how to eat healthy during a trial – or any other busy time in your life.

Plan out your meals. When the weekend hits – and you know that you’ll be busy during the next week – take a few hours to plan, shop, and prep your meals for the week.

  • Write your meal plan down on a calendar, in your phone, or on a board in your kitchen. Seeing it daily will help you stick to it.
  • Grocery shop for everything you will need for the week in one trip. Wash and prep fruit and vegetables to make it easy for cooking or to grab and go.
  • Use your crockpot or instant pot for dinners. There’s nothing like walking in the door and having a hot dinner done! Plus, you can make enough to have leftovers for the next day.
  • Commit to a protein shake blended with fruit and vegetables (I love to sneak a huge handful of spinach in mine) for breakfast. It’s super quick to make in the Bullet or blender, and it is filing and conveniently portable – you can take it with you on your commute. Plus, it’s a lot better for you than grabbing a pastry from your favorite coffee shop.
  • Pack a lunch. This doesn’t mean that it has to be the traditional sandwich and chips. Layer salad (include protein and lots of colorful veggies) in a jar or portable dish with dressing on the side. When you have time, add the dressing and enjoy!
  • Pack snacks that include a lean protein source (almond butter, turkey, string cheese, hummus, hardboiled egg) paired with a fruit, vegetable, or whole-grain (brown rice crackers, Wasa crispbread) that will keep your energy up and your metabolism humming.
  • Order prepared meals from a healthy delivery service. You can store them in your office refrigerator so when you return from court you can have healthy lunch and dinner options available.

Plan for restaurant dining or take out. The reality is that there may be a few meals where you will have to eat out (or will just be too tired to cook). If possible, review the menu online in advance and commit to a healthy meal selection before you go to the restaurant. Tip: you can always choose an appetizer as a meal (for a smaller portion size) or take half your entrée home for another meal.

Limit alcohol. Whether you are dining out or relaxing at home, commit to a 2-drink maximum with water before, in between drinks, and after.

In addition, don’t forget to stay hydrated. Tote along a water bottle – add fruit, herbs, and/or cucumbers to give your water some flavor – which helps you avoid sugary sodas or artificially flavored sparkling water.