Alarm clock rings. Snooze. Run out the door to catch the CTA. Grab Dunkin’ Doughnuts on the way. Work. Potbelly’s Lunch Break. Work. Dinner. Sleep. Repeat. That may not be the most efficient’Chicago fitness and nutrition routine, but it seems to be the most common.

Are you looking to get your health on track, but don’t want to devote an insane amount of time, money or effort? This guide is your nutrition and fitness hack to living healthy in Chicago. Read further to learn how to maximize result with minimal effort with these complementary Chicago nutrition and fitness hacks’


Chicago Fitness & Nutrition Daily Guide



Running short on time? Make overnight oats the night before to save time in the morning.

Overnight Oats recipe:
Combine ‘ cup oats with liquid to cover (water, milk, ect.) and let soak overnight, or 3-4 hours. Add protein powder, fruits, Greek yogurt, or peanut butter to the base.
Get over 10 overnight oat recipes here.

Use a leftover jar of peanut butter to store your oats and run out the door!

Set your alarm 30-minutes early and go on a walk, run, or bike ride to start your day. This will jump start your metabolism and you will have your cardio done before the day begins.


Save time and money by packing your lunch for work. A great way to set yourself up for success is to meal prep on Sunday for the whole work week.

Basic meal prep guidelines:

Choose a lean protein source:
Ground turkey, chicken, beef’

Choose a green vegetable:
Spinach, Broccoli, Green Beans…

Choose a carbohydrate:
Brown rice, brown quinoa, sweet potato…

Cook meat, vegetables, and carbohydrate source; Mix in large bowl; Divide into containers. (Ex: I use 1 lb. protein, 4 cups green vegetable, and 1 cup carbohydrate source to prepare 4 servings of: 4 oz. protein, 1 cup vegetable, and ‘ cup carbohydrate)

Crunched for time? Combat afternoon fatigue with a little walk. Go on a stroll around the block before or after your lunch break.


Feeling lazy after work? Take advantage at our local grocery store, Mariannos, where they will grill your produce free of charge. Get a filet of fish and asparagus, and then take it home or enjoy it there.
Dining out?

Make a plan for yourself and hold yourself accountable. For example, make a fitness game-plan to go to the gym, take a new fitness class, or go on a run on certain days. Write it on your calendar or set an alarm to remind yourself.

Make a fitness date with a friend to hold each other accountable.

Utilize these nutrition and fitness tips to make small, healthy changes that lead to noticeable results’ From losing a couple pounds, gaining muscle, or feeling more alert throughout the day. Take these tricks and learn how delicious and relatively easy eating healthy and incorporating fitness can be.


Download ‘The Nutritious Foodie Cookbook’ for over 50 healthy recipes, nutrition tips, and macronutrient analyses!

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