Sticking to a healthy meal plan can be tough even for the most hardcore gym bunnies, especially when things like cheesecake and burgers exist on the same planet as us. After all, who can resist chips and dips? (Aka the greatest invention *ever*).

Not only is unhealthy food extremely addictive, but it’s often also the cheapest and easiest option. Especially for us working women who don’t have the time, or frankly the energy, to plan out healthy recipes, buy the ingredients and then cook too….Pass me the car keys there’s a drive-thru five mins away.

But what if you could make some tiny changes to make your food even healthier? Think switching up an ingredient, or reinventing your fave snacks and treats. Not only are these alternatives easier to implement than you could imagine, but they’re also super delicious (and healthier, ofc)! 

1. Add Greek yoghurt to your plate

What’s the difference between Greek yoghurt and plain yoghurt? Well, Greek yoghurt has been strained to remove excess whey, making a final product with a higher content of fat and protein. Before you question it, good fats also exist.

Greek yoghurt can help you feel fuller for longer and contains less lactose than plain yoghurt, which makes it a better option for lactose-intolerant gals. Watch out for added flavours which increase the sugar content and stick to a dollop of plain Greek yoghurt.

2. Don’t drink your fruits

It’s a lil’ shocking when you see how much sugar is in a glass of apple juice. While fruits are linked to a reduced risk of some long-term conditions like heart disease, fruit and fruit juice aren’t made equally.

Eating fruit in its natural whole form is the best way to get all of that nutritional goodness. When the fruit is broken down it releases the sugar.

Whole fruit contains fibre, the sugars are digested slowly and this doesn’t lead to spikes in blood sugar, but fruit juice lacks the fibre content. Most fruit juice isn’t even made from real fruits. Watch out for phrases like “from concentrate”. So at the breakfast buffet, you’re gonna want to grab that apple rather than the glass of apple juice.

3. Add a dash of chia seeds

Chia seeds are packed with fibre aka the nutrient that we’re not getting enough of. An easy way to get more fibre in your diet is to sprinkle chia seeds on top of your breakfast like the bowl of porridge you eat every morning or your overnight oats. Chia seeds also contain protein and omega-3 fatty acids and are high in antioxidants. We are sprinklin’ on everything!

4. Sweeten baked goods with fruit

Everyone knows that white sugar is the devil (unless you’ve been living under a rock, ofc). And not only that, but it sneaks its way into pretty much every snack in your pantry. 😰Bottled marinara sauces, tomato ketchup, even our favourite cereals that are marketed as “low sugar”. It’s hard to find a food label without added sugar! High fructose and artificial sugar are such a staple in our diet, that we don’t even notice it when it’s added to “healthy” alternatives.

Your go-to sugar “alternatives” from your local health store… they aren’t so alternative after all. Basically any of the blue agave nectar or stevia marketed as “healthy” actually contain high levels of fructose, a sugar molecule.

So what’s the solution? While we can’t avoid sugar completely, make a conscious decision to opt for natural sugars by picking up whole fruits. At least we know for sure what’s in a strawberry or mango. Not only that but use them to sweeten up your baked goods instead of using anything artificial (whether it be labelled as “healthy” or not). For example, whole blueberries will naturally sweeten up that banana bread rather than blueberry jam.

5. DIY popcorn seasoning

Craving chips? Specifically Chips Oman or Flamin’ Hot Cheetos? If you are addicted to snacking just like us but can’t seem to find the perfect replacement for your OG comfort food, don’t worry. Because we have the solution for you!

So if you’re deciding between chips and popcorn, popcorn is def the healthier option. And it’s just as tasty! But if you’re tired of plain old popcorn (no one blames you), try your hand at some DIY seasoning to totally elevate this snack. All you gotta do is mix a handful of your favourite spices and sprinkle them on your popcorn. Et voila! Now you have your own Flamin’ Hot Cheetos with just a dash of paprika and cayenne pepper. De-licious! 

6. Healthy fizzy drinks

Oh, fizzy drinks. Like the rest of us, you too are probably obsessed with washing down your meal with a refreshing (yet sugary) soda. And who can blame us? It’s soooo delicious and goes so well with practically everything. But, unfortunately, the classic sugary sodas are not your best friend. You’ll be shocked if you Google how many spoons of sugar is in just one can of full-fat Coke and let’s just say these drinks aren’t gonna be your dentist’s guilty pleasure.

However, we know how hard it is to completely cut out cravings. So let’s figure out how to curb the cravings with a substitute. Introducing ✨DIY soda✨! And it couldn’t be easier! All you have to do is take some fresh fruit juice (blend up those strawberries), add some unflavoured club soda, maybe a squeeze of lemon or mint, and you’re good to go! Call over your girlfriends, blend up these drinks and top with a cute mini-umbrella or chopped-up fruit. Mmmm! Cola, who?

7. Homemade sauces and dressings

Let’s be honest. Stir-fries and salads are totally bland without some tangy delicious dressing or sauce to give it that extra kick. But, we’ve all got busy schedules so we don’t have time to make a super complicated sauce with fifty ingredients that you have to prepare overnight. Those online homemade tomato sauce recipes and salad dressings can be way too much fuss for us busy working women.

However, what if you could find that same umami flavour to elevate that pasta or that quinoa salad with just a handful of ingredients that you probably already have? Here’s how to do it: just grab a bowl, mix in any blend of citrus (lemon, orange, or anything you can find), a dash of healthy oil (olive or avocado) and milk (coconut oil). Drizzle all over your salad leaves and you’re good to go! 

Listen to what these nutrition content creators have to say.