It’s no secret that Americans are some of the hardest workers in the world. According to a 2023 report from the International Labour Organization, the average US worker logs around 1,750 hours per year, which is roughly 400 hours more than the average worker in Germany. Whether you see that as a badge of honor or a red flag depends on factors like job satisfaction and your views on work-life balance.
But no matter how you feel about the grind, one thing is clear: staying healthy and well-nourished while managing a busy schedule is challenging. In fact, a 2024 survey by Talker Research found that nearly 80 percent of Americans feel too exhausted to cook after work.
So, who better to ask for advice on healthy eating than some of the busiest business leaders?
How to prioritize healthy foods while you’re working: 9 tips from 3 CEOs
VegNews spoke with Ali Bonar of Oat Haus, Jenny Goldfarb of Unreal Deli, and Star Simmons of VKind to hear their go-to tips for staying nourished when time is tight and energy is low.
Jackie Sobon
1 Start your day with a protein-rich smoothie
For breakfast, both Bonar and Simmons turn to protein-packed smoothies to fuel their busy mornings. “I love starting the day with a smoothie packed with plant-based protein, berries, flax, and almond milk,” says Bonar. Simmons prefers a richer flavor profile: “I like a chocolate or peanut butter protein shake with a banana and some functional mushroom powder.”
Simmons adds that increasing her protein intake has made a noticeable difference in her energy and eating habits. “I realized that I was not getting enough protein and would find myself hungry at night and snacking,” she says. To manage that, Simmons incorporates intermittent fasting into her routine four to five days a week, usually taking weekends off. “Hitting the protein to help me feel satisfied is important in my daily lifestyle,” she explains. “If I know my meals will not have a good amount of protein, I add the protein shake.”
Try a recipe: Tropical Blueberry Smoothie
Murdoch Books
2 Nut or granola butter is a good source of quick, easy protein
For a quick and easy source of protein, both Bonar and Simmons turn to versatile, nutrient-dense snacks. Bonar opts for her brand’s signature spread: “I enjoy [Oat Haus] Granola Butter on a banana, an apple, or, honestly, just straight from the jar! It’s creamy, dreamy, satisfying, and gets me through the mid-afternoon slump,” she says.
Simmons prefers a mix of high-protein and naturally sweet ingredients, often reaching for dairy-free Greek yogurt topped with almond butter, blueberries, or bananas, and sometimes finishing it off with a drizzle of vegan honey.
Try a recipe: Superfood PB+J Açaí Bowl With Berry-Chia Jam
3
Load up on roasted sweet potatoes
Roasted sweet potatoes are a go-to staple for both Goldfarb and Bonar, offering a satisfying, nutrient-rich option that’s easy to prep ahead. “For sustained energy, I’ll go for things like roasted sweet potatoes or hummus with veggies,” says Goldfarb.
Bonar echoes the sentiment, noting that keeping key ingredients on hand helps her stay on track. “I keep things like roasted sweet potatoes, cooked quinoa, or a good tahini dressing in the fridge,” she says.
Try a recipe: Warm Kale Salad With Roasted Sweet Potatoes
“It’s all about smart shortcuts. I rely on ready-to-eat staples like Unreal Deli meats, prepped salads like Sivan’s, and things I can assemble quickly with minimal cleanup. That way, I stay nourished without sacrificing time or taste,” Goldfarb explains.
Linda Soper-Kolton
4 A wrap is a quick, healthy lunch savior
When time is tight, a wrap can be a quick and healthy lunch solution. Goldfarb leans on her brand’s plant-based deli slices for a warm, satisfying option. “If I need something hot and satisfying, I’ll pan-fry a few slices of Unreal Deli bacon and tuck them into a wrap with avocado and greens,” she says. “It’s fast, filling, and feels a little indulgent in the best way.” Bonar, meanwhile, keeps things simple and homemade. “I’m an addict for making my own hummus and find myself making it once or twice a week for a quick pita wrap,” she says.
Try a recipe: Avocado, White Bean, and Arugula Wraps With Crispy Shiitake Mushrooms
Bri Beaudoin
5 Crispy rice salads keep things exciting
For Goldfarb, keeping meals exciting is key to maintaining healthy habits on a tight schedule. Her advice? Find dishes you genuinely look forward to. “Discover a few star meals—like a crispy rice salad—that you can look forward to eating. That joy makes all the difference,” she says.
One of her favorites is a flavorful option from Sivan’s Kitchen. “When I’m in the thick of a busy day, I love eating Sivan’s Kitchen’s crispy rice salad. It’s fresh, crunchy, and packed with bold flavors that keep me excited to eat—even when I only have 10 minutes,” she says, noting that she keeps crispy rice on hand in the fridge for easy assembly.
Try a recipe: Crispy Rice Salad With Smashed Cucumbers and Spicy Pickled Radishes
Greta Rybus
6 Chia puddings are a filling afternoon snack
Chia pudding is another smart choice for staying nourished throughout a busy day, especially when the afternoon slump hits. Goldfarb likes to enjoy it as a later snack or light dessert. “I save chia pudding for a later snack or dessert—it’s a great blood sugar stabilizer and helps me stay full without feeling heavy,” she says.
Try a recipe: Energizing Vegan Matcha Chia Pudding
“Don’t overcomplicate it and remember: you’re doing your best! Pick a few go-to meals you genuinely enjoy and always keep snacks within reach,” says Bonar.
Kylie Perrotti
7Don’t skip on fresh fruit
Fresh fruit—which offers natural sweetness, hydration, and a quick boost of energy—is a staple for all three leaders. Goldfarb starts her day with a citrus kick. “Half a grapefruit every morning is a non-negotiable—it’s hydrating, refreshing, and gives me that natural jolt to get going,” she says.
Try a recipe: Summer Nectarine and Chickpea Salad
8 Build meals around reliable staples
When it comes to healthy eating during a hectic week, simplicity is key. Goldfarb recommends building meals around a few reliable staples. “Keep it simple and stock your fridge with a few building blocks: greens, grains, proteins, sauces, and fresh produce. You don’t need to reinvent the wheel every day,” she says.
Bonar takes a similar approach, focusing on convenience without sacrificing nutrition. “I stock my kitchen with no-fuss ingredients that come together quickly,” she says. “Frozen veggies, canned lentils, pre-washed greens, and a few good sauces can turn into a meal in five minutes flat.”
Try a recipe: Easy Vegan Lentil Bolognese Spaghetti Squash Boats
Jackie Sobon
9Prep meals in advance when you can
For busy professionals like Simmons, meal prepping is essential to maintaining balance amid a packed schedule. “I tend to work a lot of hours and make time for taking my dog on hikes, hitting the gym in between my busy work schedule, so prepping food is important for a balanced lifestyle,” she explains. “Planning out meals is important as a busy professional—if I meal prep, I try to get 2 to 3 days of meals from one prep.”
Goldfarb echoes the importance of preparation but also emphasizes flexibility. “I like having key ingredients ready to go—washed greens, cooked grains, roasted veggies, and my favorite dressings—so I can throw things together without much thought,” she says. “But I definitely eat based on how I’m feeling, so I give myself flexibility to choose what I want in the moment.”
Try a recipe: Loaded Meal-Prep Southwest Salad
For more plant-based stories like this, read:
Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
Here at VegNews, we live and breathe the plant-based lifestyle, and only recommend products we feel make our lives amazing. Occasionally, articles may include shopping links where we might earn a small commission, but in no way does this effect the editorial integrity of VegNews.
