One of the things that many of my clients struggle with is learning how to put together nutritious grab and go items for those busy mornings when they don't have time to eat a meal or pack a lunch. And then there those times when there isn't time to grab anything, or maybe the decision is made to join friends for a meal out. Below are some ideas and tips on what to do for these types of situations.
These items are easy to assemble the night before and keep in the fridge for a quick grab and go bag in the morning and can be eaten as a breakfast or make an easy to grab lunch for later in the day.
Hard boiled eggs, easy to prepare in large batches and quick to take on the go. Pair with some string cheese and precut and bagged vegetables. Great for in the morning on the go breakfast.
Pouches of meat in the canned foods section. There are many flavored varieties of tuna and chicken that are simple to eat right out the pouch. Usually 15-20 grams of protein per serving. Pair with precut vegetables or fruit and string cheese. Maybe add a few whole grain crackers, pre-portioned out to serving size.
Canned meat can also be a good choice but often requires a can opener.
Fruit and nuts with string cheese. The nuts can be portioned into bags or small containers.
Eating out options can be tricky, especially if it seems like your only choice is salad. Remember you are the one eating the food and can have it customized!
Order a burger with no bun and instead of fries ask for a side of steamed broccoli or see what other vegetable they may be having. Or even leave the bun but just don’t eat it, sometimes burgers can be a bit greasy and that bun will soak some of it up! Also ask or light cheese as often times restaurants will use two pieces.
The above also applies to fast food. Order a sandwich and only eat half the bread. Get a side salad instead of fries. (this is a great option at arby’s where they have the deli meat sandwiches!).
At gas stations look for deli coolers where they often have hard boiled eggs, string cheese and many now have vegetable trays.
Don’t forget the grocery store! You can find easy options in the deli for protein sources, even if you just purchase 1/4lb sliced deli meat and some cheese. Then head on over to the produce section where you can usually find pre-cut and bagged vegetables and/or some fruit. This option can usually be cheaper than stopping at many fast food places.