Don’t want to cook but want to eat healthy?
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Healthy eating solutions for busy on-the-go people

This blog post is sponsored by my client Fit Kitchen www.fitkitchen.ca
don't want to cook but want to eat healthy

While there are many reasons our clients struggle to eat well, can you relate to some of the biggest challenges we hear in our office each week?

  • Figuring out what foods are best to eat since so much of what I read is conflicting
  • Time to shop, meal prep and cook healthy foods
  • Confusion about portion sizes and following quantities ideal for your goals
  • Culinary skills and learning how to make healthy food taste good

We spend a large amount of time working with your clients on time saving tips, organization strategies and meal planning suggestions that will work within the food preferences, skills and time available.   

When it comes to healthy eating which of the following area causes the biggest challenge for you?

  1. Understanding what and how much to eat
  2. Grocery shopping
  3. Time for meal preparation
  4. Cooking skill
  5. All of the above

Here are a few shortcuts you may find helpful along the way if you want to eat healthy but don’t want to cook:

  1.  Work with an experienced Registered Dietitian

One of the best ways to short cut your learning curve rather than spending hours researching what to do, is to hire an expert. Registered Dietitians (also called Registered Nutritionists) are the only regulated health professionals with university degrees and ongoing continuing education for credible nutrition information.  

We can help! Contact us for a complimentary consultation to discuss your goals and our Calgary Nutritionist services specializing in weight loss, eating disorders, sports nutrition, diabetes, heart health, digestive issues, meal planning and more. We can help you customize a plan to help you figure out what, when, where and how much to eat with the practical breakfast, lunch, supper and snack ideas that can work to boost your health, sport performance and weight management goals.  


  1.  Take advantage of healthy convenience foods

For a great overview of some of the healthiest convenience foods to keep in your diet WATCH my recent TV segment and READ my recommended food list here: Top Processed Foods to Keep in Your Diet.


  1.  Create a reusable grocery shopping list

Creating one single grocery shopping list that you can use again and again is one of the simplest and most practical tools for success. Make your list on paper or use an app such as Our Groceries, Any List or Buy Me a Pie.  

If you are swamped for time to make it into the store consider grocery delivery to your home or work and/or order your groceries online then pick up on your way home at a later time.  


  1. Try a healthy meal delivery service

Logo for Fit Kitchen

No time to cook? No problem. You can still achieve good health with a little bit more support. I’ve been working with Fit Kitchen a Calgary based healthy meal delivery service over the last few years on overall nutrition strategy and healthy meal innovation.

If you are looking for freshly prepared meals that are cooked from scratch with simple ingredients give Fit Kitchen a try. We’ve worked hard to develop fulfilling lean menus for those that want to lose weight and powerful performance menus for athletes and those living an active lifestyle. For more information check out www.fitkitchen.ca and shop online, stop by in person or arrange a meal plan delivery.  

PS Check out a few of these sample menu ideas to give you a sense of what Fit Kitchen has to offer:

No Butter Chicken
Our creamy tomato coconut sauce served over chicken breast, roasted vegetablesFit Kitchen's No Butter Chicken

Detox Salmon Cakes
Salmon cakes with sweet potato and almonds. With broccolini and kimchi.Fit Kitchen's Detox Salmon Cakes


No Guilt Mac & Cheese
Gluten free pasta, cauliflower, butternut squash, sun-dried tomatoes, spinach, cheddar and parmesanFit Kitchen's No Guilt Mac and Cheese


Healthy Sanchez
A sunnyside egg over a corn  tortilla with tomatillo salsa, black beans, and cheese

Fit Kitchen's Healthy Sanchez


This blog post is sponsored by my client Fit Kitchen www.fitkitchen.ca

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Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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