10 ways to make Eat By Design easier & save time


With another great Eat By Design Workshop around the corner, we wanted to give you some real-life ideas of how we make Eat By Design work with our busy schedules!

We get it… you are stressed, busy and frankly, just don’t have time to eat healthy… right?

As they often say on our favourite show, Dragon’s Den… “There has to be a better way!”

For everyone coming into the office, you’re either a single working professional, a dual working couple, or have kids… in each of these 3 situations, having enough time to prioritize health and especially your meals can be a tall order to fulfill.

We see it every night in the elevator… (and also sometimes succumb ourselves)… to the temptation of unhealthy take-out after a long day/week/month of work.

Pizza, pad thai, donuts and ice cream are the usual suspects of the foods we see go by.

Why? When you’re tired and/or stressed, the release of cortisol affects our blood sugar… and we crave carbs, or sugar.

The best way to combat the time commitment and stress of preparing delicious, yet Eat by Design meals every day is to be prepared… and knowing a few shortcuts to make your prep and cooking time faster!

So here are 10 ways to make Eat By Design easier and save time!

1. Pre-order meals from Be Fresh

Our favourite grocery deliver service, SPUD, has teamed up with a catering company that saves you all the prep for your meals.

Through SPUD, your weekly grocery deliver can include some pre-prepped meals from Be Fresh.

On our SPUD order, we can which of the Be Fresh meals we want to receive. They include everything you need to make the meal in eco-friendly packaging (as this is a common concern over a lot of prepared meal services).

You can even customize the menu and subtract some of the items you may already have on hand, or that aren’t By Design friendly.

Easy alternatives for rice, bread and pasta are:

PRO TIP: Use referral code CRVAN-TRETHE  when you register or at the checkout and receive $20 off your first order!

2. use prepared ingredients from costco

We recently had a blog about the 20 By Design Must-Haves from Costco, check it out if you didn’t get a chance to read it.

Our favourite items that really speed up our food prep process are:

  • Shredded cauliflower – save even more prep time or use if you don’t have a food processor.
  • Protein powder – mix with frozen berries and organic spinach for a quick and easy shake.
  • Canned tuna, avocade mayonnaise and beet crackers make a quick and easy lunch.
  • Individually packed salmon steak – open them up and put them in the oven.
  • Guacamole and carrot sticks – a quick and easy snack.
  • Cases of kombucha – your gut biome will be singing!

3. grab a food delivery service

Not all food delivery has to be pizza and pad thai… there are some amazing new services cooking up fresh By Design dinners.

For many of them you only need to pick-up (weekly) and throw them in the oven for 10-15 mins when you’re ready to eat.

Our favourites is Fuel Your Fire meal delivery. Definitely worth checking out!

4. use a slow cooker or pressure cooker

I love my slow cooker! I’m able to quickly chop up some ingredients and stick them all in the pot.

The magic is it works while I’m out for the day or while sleeping.

When I know it’s been a busy day and come home to the smell of dinner already prepared… there’s no better feeling!

I have recently just discovered pressure cookers as well. I don’t have one at home yet… but they basically do the work of a slow cooker in an hour (instead of 5-8 hours).

5. batch your cooking

One of the best ways to plan a successful week is to have a “food prep” day on the weekend.

Get organized by making a list of your weekly meals and spend a few hours on Sunday preparing all the food.

On this day you can also pre-cook all your proteins (chicken, steak, fish), cut and portion them all into a freezer bag. Then you only have to remember to pull out your protein out of the freezer with whatever meal you’re having each day of the week.

6. Always have the basics on hand

I know even with all the planning you may still run into days when you find yourself stuck for a meal.

On these days I create an extra back-up by always being stocked in certain basics that I can easily create a quick meal from… *hint they’re a lot of the same meals on our Costco list.

Some of our staples include:

  • Tuna and beet crackers
  • Sliced turkey or beef jerky
  • Cheese
  • Pickles
  • Olives
  • Celery sticks with almond butter

Remember, Eating By Design does not always have to be pretty.

7. Use our Eat By Design shopping list

I don’t waste precious brain power on trying to remember what is and isn’t Eat By Design… I simply use our Eat By Design Shopping List.

It has only Eat By Design foods on it and all the basics I get… so as long as I stick to the list, there’s no room for error!

Get Your Eat By Design Shopping List!

Ebd shopping list

Want to feed your family foods that satisfy hunger, optimize health and limit toxicity? Use this shopping list to:

  • Choose the most nutrient dense foods.
  • Understand which is better (hormone & antibiotic free, free range, etc).
  • Avoid making poor choices when you are in a rush.

Everything on this list is Eat By Design approved.

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8. Create a food prep/shopping day and stick to it

Food prep is important for success.

With food prep comes meal prep and shopping prep.

If you’re prepped, it makes your whole work week flow much easier… and you won’t be scrambling to put together a rushed, last-minute meal or ordering out.

Make this easier by using the shopping list, planning your meals using By Design recipes (download Eat By Design here), and getting your groceries delivered through a service like SPUD Groceries.

9. Commit to only keeping eat by design foods in the house

You will always eat what you bring into the house.

So if eating certain foods causes stress — don’t buy them.

This sounds easy enough, but how do you keep yourself from making those impulsive decisions?

  1. Don’t go to the store hungry.
  2. Stick to your list (this is why planning is so important).
  3. Don’t go to the store hungry!

10. Make leftovers

If you’re going to go through the effort of making a nice meal, double or even triple your recipe and eat it all work week!



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Thea is a Life By Design Chiropractor, author, blogger and international speaker on creating extraordinary health. Thea is passionate about powering your health, allowing you to create an extraordinary life! She has long known the benefits of regular Chiropractic care, experiencing drastic improvements in athletic and academic performance as well as an enhanced quality of life. Dr Thea shares the simple principles of achieving total health and inspires families to reach their full potential. Thea and her partner Brian own and practice from The Powerhouse Chiropractic in beautiful Vancouver, BC, Canada.