Food hacks for time-hungry lifestyles (gluten free)

Hands up if you’d like to spend less time prepping in the kitchen AND more time enjoying the summer weather while still seeing or maintaining weight loss (meeeee!).

Check out our top 3 food hacks for time hungry lifestyles below.

Each of these are gluten free – it’s not that we advocate gluten free, everyone’s not coeliac but the reality is our bodies sometimes need respite from it.  

If you’re ready to understand the effect of food better and how fuelling your body well for training or weight loss need not take up hours of your time, get in touch to find out when the next BeBikini challenge group starts!


Eating foods with a natural fibre like broccoli can prevent constipation and help maintain a healthy digestive tract. If you are looking for a healthy fibre-rich side dish that’s grain and gluten-free then this is that dish!

Ways you can prep:

  • Chop it –  cut the broccoli florets into small 1-inch pieces. Chop into smaller grain sized pieces, keeping some of the florets intact.
  • Food processor or blender – Cut the broccoli into 1-inch florets and pulse the broccoli until small rice-sized pieces are formed. Scrape the sides of the bowl if you need to.

Ways to cook it:

  • Sauté it: sauté the rice in 1 tablespoon warmed oil or butter in a pan until tender, approx 2/3mins.
  • Stir-fry: add it to any stir fry
  • Steam: mix with 1 tablespoon of oil and cover tightly with plastic wrap. Microwave for 2 minutes, stir and cook another 1 to 2 minutes until tender.
  • Casserole: add it to your casseroles! Easy!


We need Omegas 3, 6 and 9 for a balanced body. These omegas are essential to overall health and hormonal control, but we don’t always eat enough.  Chia seeds are really high in omega 3 which will help balance our bodies. Aside from the health benefits, they can also be a really tasty addition to breakfast on the go, especially if we love our porridge oats!  Like anything, you have to acclimatise to the texture and taste, so give it more than one go!


  • 50 g chia seeds
  • 200 ml almond milk (unsweetened)
  • 30 g honey
  • 25 g pecans


  • Put the chia seeds into your bowl.
  • Add almond milk and stir (well!)
  • Add half the honey.
  • Leave in the fridge overnight.
  • Take out and add your pecans and top with the remainder of the honey when you’re ready to eat it. Optional extra: Cinnamon (which is great for bettering blood sugar balance)


This is the ultimate hack for when you’re in a hurry and haven’t had time to prep but still want some nutritious, tasty and easy.  No mess, no washing up, ready in 20 minutes, and great hot or cold!

You can put nearly anything in foil and bake it in the oven to eat it immediately  or the next day cold.

Backing in foil means the taste and juices stay fresh and the vegetables won’t dry out. This works both with the fish added or as veggies by themselves.


  • 1 large fish fillet
  • 2 medium potatoes, wedges
  • 1 large carrot, sliced
  • 2 small peppers, red and green, cut into strips
  • 1 medium courgette, sliced
  • 1 large tomato, sliced
  • Coconut oil
  • Ground black pepper
  • Juice from half a lemon
  • Zest from half a lemon
  • Lazy garlic – ½ tsp

You also need silver foil and a baking tray.


  • Preheat your oven to 180’c
  • Line a baking sheet with aluminium foil.
  • Place fish in the middle of the sheet.
  • Heat the coconut oil for 30 seconds in a cup in the microwave to melt
  • Top with all vegetables and pour over the coconut oil
  • Mix salt, pepper, lemon juice, lemon zest and garlic and add.
  • Wrap in foil well and bake for 20 minutes until the fish is cooked
  • Enjoy cold or hot!


Enjoy your food, don’t make it a chore

The Beattitude Team



If you would like more help to tailor and plan your workouts give us a call or message. We have a large range of classes focussed 100% on women. If you are looking for a bit of a push, or simply to get back on track, we have core, circuits, pre and post natal, boxing, flow and yoga classes.