Sure, schedules are overflowing these days with work commitments, hobbies, social responsibilities and so much more. But first and foremost you should begin every day with a bite to eat. Studies from the likes of the American College of Cardiology have confirmed that skipping breakfast can lead to overeating down the track. So instead, keep your metabolism moving and your body fuelled with a nutrient-rich nibble before you run out the door. Prepare breakfast the night before: cut up fruit and vegetables, prep cups of chia, or soak muesli ready to go. Alternatively, keep your office desk stacked with porridge and fruit for those days where you just don’t have time to break the fast at home.

One of the easiest ways to increase your vegetable intake may be to integrate a meat-free Monday into your schedule. One day a week off meat may not seem like a lot, but it will force you to look beyond meat as a protein source, and (hopefully) encourage you to get a little creative in the kitchen. Of course, vegetables shouldn’t just be the hero come Mondays – in an average meal, at least half of the plate should be veg. It’s the easiest way to increase your intake daily, resulting in a diet containing more fibre and nutrients.

Meal prep isn’t just a great way to save money, it is also one of the easiest ways to stick to a healthy diet. By cooking your own lunch you know exactly what goes into each dish, and can better control your portions. The same goes for snack time. Prepping ahead will ensure you don’t reach straight for the chocolate, but instead opt for healthier alternatives, such as handfuls of nuts, or slices of apple topped with peanut butter (for added protein). If the 3pm sugar cravings are proving too hard to resist, veer towards strawberries with a scattering of cacao nibs.

Not all carbohydrates are created equal. Low-GI carbohydrates create a steady rise in the glucose levels in the body, rather than a sudden surge that may ultimately lead to a crash in energy levels. These low-GI carbs essentially keep you going for longer, which during an average work day is essential. Load up on wholegrain versions of bread, pasta, rice and crackers.

Who said that seasoning isn’t good for you? But put down the salt and move towards the world’s ample and varied collection of herbs and spices, which can help to increase the flavour of any meal ten-fold, and can offer an added nutritional boost to boot. When in doubt, stick to super spices ginger, turmeric, garlic, coriander and lemongrass. This gallery is brought to you by Woolworths.