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My Favorite On the Go Meals and Snacks

By June 13, 2017 December 28th, 2018 No Comments

Are you like me and always on the go?  If so, take a look at some of my favorite breakfast and lunch meals, as well as portable snacks, that are easy to eat on the road or away from home!  Most of these take little time to prepare ahead as well!  

Breakfast Meals

Overnight Oats

  • 1/3 cup plain fat-free Greek yogurt
  • ½ cup old-fashioned rolled oats
  • 2/3 cup unsweetened milk of choice (cow, cashew, almond, soy, etc.)
  • 1 tablespoon chia seeds or flax seeds
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 1 packet Stevia for sweetness, if desired

Whisk together all ingredients in a medium-sized mixing bowl.  Spoon into a jar or container with a tight-fitting lid.  Close and refrigerate for a minimum of 4 hours, but preferably overnight before eating the next morning. 

Egg White Pancake

  • 4-5 egg whites
  • 1 large egg
  • ½ cup old-fashioned rolled oats
  • ½ cup berries of choice
  • Cinnamon 

Pour egg whites and 1 egg into sprayed skillet or pan.  Sprinkle oats over top of eggs and cook like a pancake.  Top with berries and cinnamon.

Easy Greek Yogurt Parfait

  • ½ cup plain fat-free Greek yogurt
  • ¾ cup whole wheat bran cereal
  • 1 tablespoon chia seeds
  • ¼ cup blueberries
  • ¼ cup cubed avocado
  • Pinch of cayenne pepper (optional)
  • Packet of Stevia for sweetness, if desired

Combine all ingredients in regular bowl or portable bowl with a lid.  Mix and eat!

Simple Egg Scramble with Avocado Toast

  • 2 egg whites
  • 2 large eggs
  • Any veggies you like (spinach, mushrooms, peppers, onions, etc.)
  • ½ tablespoon olive oil
  • 1 slice of whole wheat bread of choice
  • ½ an avocado

Heat up olive oil in skillet or pan.  Cook the veggies until tender.  Pour in egg whites and eggs.  Cook eggs and veggies into a scramble.  Toast whole wheat bread and spread avocado on top.

Banana Oat Smoothie

  • ½ cup unsweetened milk of choice (cow, cashew, soy, almond)
  • ¼ cup plain fat-free Greek yogurt
  • ¼ cup old fashioned rolled oats
  • 1 banana, cut into pieces
  • Cinnamon
  • 1 tablespoon raw honey
  • Ice cubes
  • Water for consistency

Place all ingredients in a blender and blend on high until smooth.  Enjoy!

Lunch Meals 

Chicken Stir Fry

  • 4 oz. chicken breast, cubed
  • 1 tablespoon olive oil
  • Stir fry veggies of choice (mushrooms, bamboo shoots, peppers, carrots, etc.)
  • 1/3 cup cooked brown or black rice  
  • Low-sodium soy sauce or light stir fry sauce

Heat ½ olive oil in skillet or pan.  Cut raw chicken breast into cubes and cook on stovetop to 165°.  Cook rice as directed.  Heat other ½ olive oil in separate pan and cook veggies until tender.  Combine veggies, rice, and chicken and add in soy sauce or stir fry sauce.  Toss until all is covered.  Refrigerate and eat the next day!

English Muffin Pizzas

  • 1 whole wheat English muffin
  • 2 tablespoons tomato sauce
  • ½ cup shredded mozzarella cheese
  • Veggies of choice (mushrooms, peppers, olives, etc.)
  • Turkey pepperoni slices (optional)

Heat oven to 350°.  Spread muffins with tomato sauce.  Top with remaining ingredients.  Bake in oven for 4-5 minutes.  Have with an apple, banana, or yogurt.  

Mock Taco Salad

  • 2-3 cups shredded lettuce
  • 3 oz. 93% ground turkey or beef
  • Taco seasoning
  • 1 oz. shredded cheddar cheese
  • 2 tablespoons salsa or ¼ cup diced tomatoes
  • 2 tablespoons plain fat-free Greek yogurt
  • 1 oz. (about 12) crushed tortilla chips

Cook ground turkey or beef as directed, with taco seasoning.  Combine lettuce, salsa, tomatoes, and Greek yogurt in a portable bowl.  Combine with ground turkey or beef.  Sprinkle with cheese and crushed tortilla chips.

Spicy Salmon or Tuna Salad

  • 1 6-ounce can salmon or tuna packed in water, drained
  • 3 tablespoons plain Greek yogurt
  • 1 tablespoon lime or lemon juice
  • 2 tablespoons chopped cilantro (optional)
  • ½ jalapeno pepper, diced
  • ¼ cup chopped avocado
  • Pepper to taste

In a medium bowl, mix together the yogurt, lime, jalapeno, and cilantro.  Flake the salmon or tuna into the bowl and mix everything together.  Gently fold the avocado into the mixture.  Serve with whole grain crackers, on a multigrain wrap, or over a bed of your favorite leafy greens. 

Sweet Potato and Turkey Sausage Bowls

  • 1 ½ cups sweet potato cubes
  • 1 ½ tablespoon olive oil
  • Salt & pepper (generous)
  • 3 oz. Italian turkey sausage
  • 2 total cups of bell peppers, red onion, zucchini slices, and mushrooms
  • 2-4 tablespoons hummus of choice

Cut sweet potatoes in cubes and toss with 1 Tbsp olive oil, salt and pepper.  Pre-heat oven to 425°F.  Arrange sweet potato cubes on a sprayed baking sheet, and bake for 15 minutes.  Turn sweet potatoes and return to the oven for another 10 minutes, until they are easily pierced with a fork.  Grill or cook turkey sausage for 10-15 minutes, piercing with a knife and turning every 2-3 minutes, until cooked through.  Cook or grill veggies with ½ Tbsp olive oil until tender.  Combine all ingredients together in a portable container. Add hummus on the side.

Snacks

  • Nuts – buy the raw nuts and roast them yourself at a lower temp (150-200°) for 1-2 hours
  • Trail mix – watch out for the mixes with chocolate and high in sugar
  • String cheese
  • Cheese and whole wheat crackers
  • Yogurt – watch out for fruit on the bottom yogurt and those high is sugar
  • Hummus and pretzels (about 10-12 pretzels are perfect before a workout)
  • Hummus and veggies
  • Pickles wrapped in deli meat
  • Nut butter and apple
  • Nut butter and banana
  • Roasted edamame
  • Popcorn sprinkled with parmesan cheese
  • Kale chips
  • Roasted chick peas
  • Cottage cheese and nut butter
  • Cottage cheese and fruit 

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