Who isn’t busy at this time of year? Here’s how to ensure festive mania doesn’t derail your healthy-eating goals in the new year

Batch cook and freeze

If you’re busy in the new year, the freezer seriously is your best friend. Cooking up a big pot of chilli, curry or stew at the weekend means you’ve got healthy meals ready to go during the week. Portion them out into containers, label them and you’ll always have something nourishing to hand. It saves time, cuts food waste, and helps you dodge the takeaway trap when you’re tired. I do this myself with soups and lentil dishes as they’re quick to reheat and just as tasty a few days later. A little effort upfront makes eating well effortless when life gets hectic.

Power up with breakfast

Skipping breakfast might feel like a time-saver, but it usually catches up with you later in the day. A quick, balanced breakfast sets you up with steady energy and stops you from reaching for less healthy options mid-morning. Think overnight oats, Greek yoghurt with fruit and seeds or even a bit of scrambled egg in a small wholemeal wrap to eat on-the -go. All of these can be made in minutes. I often remind clients that breakfast doesn’t have to be fancy, just something with protein and fibre to keep you satisfied. When your mornings are hectic, this one habit makes eating well much easier.

Stock up on staples

You don’t need to be cooking from scratch every night to eat well in the new year. Quick-assembly meals are a lifesaver. Think canned salmon mixed with cooked grains and salad leaves, or a wholemeal wrap stuffed with hummus, falafel and vegetable. Frozen veg, canned beans, eggs and pre-cooked grains are staples I always recommend, as they cut cooking time right down but still give you a balanced meal. If your fridge and cupboard are stocked with the basics, you can throw something healthy together in 10 minutes. It’s not about perfection, it’s about making eating well realistic.

Get supp support

When life gets really busy, even the best meal planning can fall short. This is where a multivitamin can help. It’s not a replacement for a good diet, but it can act as a safety net on days when meals are rushed or not as balanced as you’d like. I often recommend a good-quality multivitamin for clients who travel a lot or work long hours as it helps cover nutrients like vitamin D, iron and B vitamins that are easy to miss. Think of it as nutritional insurance, giving you peace of mind when your schedule is relentless. Try Healthspan Multivitality Gold (£9.99 for 90 tablets; healthspan.co.uk).

Prep like a pro

Getting a head start with food prep is one of the easiest ways to keep your diet on track. Chop up vegetables, cook a batch of grains or protein, or put some overnight oats together so breakfast is ready to go. Even simple habits like filling a water bottle or prepping a lunch box can help you avoid less healthy choices when things get busy. I always recommend setting aside 20 minutes on a Sunday to organise a few basics, as it makes weekday eating less stressful and ensures you’ve got healthy options at your fingertips.