The Busy Adult’s Nutrition Blueprint
A Realistic Approach to Healthy Eating for Busy Adults
Eating healthy shouldn’t feel like a second job.
Yet for busy parents, professionals, and adults over 40, most nutrition advice is unrealistic. Tracking calories, prepping every meal, and chasing perfection simply doesn’t fit real life.
The good news?
You don’t need a strict diet — you need a simple system that works with your schedule (not against it).
Why Most Nutrition Plans Don’t Work for Busy Adults Over 40
Between long workdays, family responsibilities, stress, and limited time, most people don’t fail because of lack of effort.
They fail because the plan:
Requires too much tracking
Demands too much time
Leaves no room for flexibility
A sustainable nutrition approach has to work during busy weeks (your hardest weeks), not just when life is calm.
Step 1: Focus on Consistency, Not Perfection
You don’t need perfect meals.
You need repeatable habits.
Instead of asking, “What’s the best diet?”
Ask: “What can I realistically do most days?”
Simple meals. Familiar foods. Less overthinking.
That’s how progress sticks.
Step 2: Prioritize Protein at Every Meal
(I may have said this a time or two)
For adults over 40+, protein is the most important nutrition priority.
Protein helps:
Maintain muscle mass
Improve energy and recovery
Reduce cravings and overeating
You don’t need to count macros — just ask:
“Where is my protein coming from?”…each and every meal.
Step 3: Use a Simple Plate Structure
Skip measuring and tracking.
Most meals should include:
Protein: palm-sized portion (3-4oz.)
Vegetables: fist-sized portion (at minimum)
Carbs and Fats: added intentionally
This works whether you’re eating at home, at a restaurant, or grabbing food on the go around our St. Louis/Creve Coeur area. (And anywhere else for that matter.)
Step 4: Reduce Decision Fatigue
Nutrition becomes easier when there are fewer choices.
Create a short list of go-to meals:
1-2 breakfasts
2–3 lunches
3–4 dinners
Same grocery list.
Less stress.
More consistency.
Step 5: Redefine What Success Looks Like
One off-meal or day doesn’t ruin progress.
Instead, ask:
Was I mostly consistent this week?
Did I prioritize protein?
Did I eat mostly real food?
If yes — you’re moving in the right direction.
Bottom Line: Simple Nutrition Works
You don’t need calorie tracking (unless you want to).
You don’t need extreme diets.
You don’t need perfection.
You need a simple, sustainable nutrition approach that fits your life — especially as a busy adult.
When nutrition feels manageable, energy improves, strength improves, and long-term results follow, without the extremes.
GIVE YOUR BODY WHAT IT NEEDS, WHEN IT NEEDS IT!
Jaime Rothermich, CSSD, LD, PPSC*KB, PPSC
Functional Elements Training & Nutrition
TRAIN FOR LIFE
(c) 314.518.4875
functionalelements@gmail.com
http://www.functionalelements.net
If you’re searching for evidence-based nutrition coaching and personal training in or around St. Louis, Missouri, these same principles form the foundation of the work we do every day at Functional Elements—helping adults build strength, lose weight sustainably, and improve long-term health. Check out our 14-day 360° to get you motivated, educated and aligned with the very best Functional Elements Training & Nutrition has to offer over a period of just 14 days.
