We are all busy. We are all tired. We are all overworked. (Well, hopefully this is actually just a gross exaggeration on my behalf to create an overly dramatic introduction.) The last thing we want to do is pour more of our finite supply of time and energy (and money!) into eating healthy during the workday or school day.
Here are a list of some of my favorite easy, on-the-go foods for a healthy, fit lifestyle.
– hard boiled eggs :: boil while you get ready in the morning, or while you get ready for bed! So easy!
– Lara bars :: one of the only energy bars that manages to have three or less ingredients, all of which you can pronounce. No processed carbs, no scary artificial flavors or weird protein sources. The base is made using dates, and despite their smaller size, they keep you full for a long time! Yay for healthy sources of fat, protein and fiber!
pro bars:: another energy bar, which is almost a meal replacement, as the calorie content is much higher than most bars, but it is filled with satiating seeds, nutritious nuts, good sources of fat, and more, to keep you full, and to keep you going, for a long time. So you don’t have to go hungry on the go.
protein powder sweetened with stevia extract:: great way to power up, either just as a shake, or mixing into a yogurt, oatmeal, etc., without the artificial sweeteners in most protein powders.
– veggies and hummus :: need I explain? Pick a veggie, pick a hummus, stick them in a thermos/travel mug and you’re set!
– rotisserie chicken from the local grocery :: easy, delicious, good source of protein and fat, cut it up and throw it in a ziploc bag, or add it to a salad/veggie mix.
– tuna/chicken/salmon salad :: you’ve got to like one of those three! Grab a can!
choose a dressing (mustard, hummus or avocado one-choice fixes to give flavor and creamy texture to your salad).
if you’re feeling ambitious, add a veggie (chopped celery, onion, peas, corn, peppers, or lettuce!)
– sprouted whole grain bread & peanut butter or almond butter :: no refined flour, high in complete proteins, healthy fats, this snack will keep you full for much longer than wonder bread & high-fructose corn syrup jam!
– steamed veggies & brown rice/quinoa/quinoa pasta :: quick tip – steam veggies in steam bed over the same pot you boil the rice/pasta in to save time and lock in the nutrients lost from boiling veggies. Leave it on the stove while you get ready for bed or while you get ready in the morning!
Add olive oil, salt/pepper, garlic powder, hummus, goat cheese, feta cheese, etc.
– whole greek yogurt :: don’t be afraid of fat, it keeps you full so you eat less empty carbs. And fat-free or low-fat foods have scary cholesterols and other nasty things in them. The food industry just likes them because they reduce production costs of other things :). High in protein, low in carbs, high in good fats, high in healthy microbes to keep your system strong!
homemade protein pancakes:: </strong. Quick and easy to prepare the night before, just pop these babies throughout the day and they keep you full! Check out my protein pancake post
photos courtesy of google search engine, and of Melanie Schneider.
These are some great suggestions. I like how you point out that the fat in whole Greek yogurt will fill you up and keep you from eating empty calories. I enjoy making my own whole kefir (a cultured product with similar benefits to yogurt), and I use some of it when I make smoothies.
Keep up the good work. I look forward to reading more of your posts.
I’m so glad you are an advocate of full, natural sources of fat (of course in moderation) – we should eat what comes from nature!
And that is great that you make your own kefir! I would love to hear how you do that