First of all, I was pretty stoked when a friend reached out to me asking me for some tips/recipes for healthy snacks that she can take on the road. That means people, besides my husband and dad, are reading my blog! YAY! Mission accomplished. Second, her question came at the perfect time because it tied in fantastically with this blog! Her situation is not unique….so many people have a difficult time maintaining a healthy diet because of their work environment. In my friend’s case, her day’s are looong and spent mostly on the road, making it difficult for her to incorporate healthy snacks (or mini-meals as I like to call them). By the time she gets home from work, she’s famished…and we all know what can happen when the hangry demons roll into town.
Now, speaking as someone who’s operated in a number of unique work environments throughout my life, I learn pretty quickly how to adapt. From restaurant management to teaching to counseling in a weight loss center to a typical 9-5….you name it, I’ve been there. And I understand the need to have options that don’t require say, a microwave…or the necessity to sit down at a table and mow down for 30 minutes. In an ideal world, we’d make time for it. But I prefer to be realistic about things. So, here are a few tips and ideas for mini-meals that are fast to eat, easy to make, and portable.
FIVE TIPS
- Prepare ahead of time: I know, I sound like a broken record here. But it’s when we choose not to prepare ahead of time that we find our selves in scary situations. So, take the time on the weekend (whenever that may be for you) and portion out what you need for your days ahead.
- “Snacks” vs. “Mini-Meals”: I prefer to use the term mini-meal because that’s really what a snack is. It’s ok to “snack” on something like chicken and veggies or egg white muffins (see below). We need to get out of the mentality that certain foods are meant for certain times of the day. Our body doesn’t differentiate, so neither should we. The key is to eat just enough to keep your blood sugar levels even so you aren’t super, super hungry and roaming the cabinets like a wolf upon your return home.
- PFC’s: A healthy mini-meal should include macronutrients (proteins, fats, carbs) that are going to keep you full. Typically, that means including a source of protein, healthy fats, and/or fiber rich (aka complex) carbohydrates. There’s a reason why you can’t stop at just one chip or pretzel….these simple carbs spike your blood sugar levels keeping you in a state of hunger. No bueno.
- Water, water, water: Staying hydrated throughout the day is pretty much a no-brainer. By staying hydrated, you help reduce bloating, aid in digestion, and keep your cognitive function in check. We often mistake thirst for hunger, and sometimes when we’re traveling or on-the-go most of the day, we forget about our little friend, water.
- Invest in a lunch box and cute water bottle: Having stylish meal accessories can make it more appealing to bring along when you’re traveling or in front of clients often. Invest in an insulated, stainless steel bottle like Swell. They make some really cute ones, and these will keep your water at the temperature you like for quite some time. Get a fancy lunch box that you can pack your food in. You’ll keep your food fresh and look totally on fleek. (that’s what the cool kids say now, right?)
Ok, so now the moment you’ve all been waiting for… The actual nom noms. Keep in mind that serving size will vary based on the individual. Example, Matt requires way more food than I do because he’s almost twice my size. It’s important to figure out what works for your body. But, here are some basics:
On-The-Go Mini Meals
No Ice Pack Required
1. Hummus and Vegetables: Hummus is a great source of healthy fat. However, portion control is key. I’ve known far too many that have no problem polishing off a container of hummus. You can get small containers for dressings, nut butters, and hummus
here for like six-ish bucks (you can also find disposable ones). Cut peppers, carrots, cucumbers (I like mini-cukes), etc. Whatever tickles your fancy. And remember, chop all those babies up at the beginning of the week so you can limit your excuses later on.
2. Nut butter and Fruit/Veggies: When I chose to ignore my allergic reaction to apples, I used to eat them all the time. You can portion out some peanut or almond butter into above containers and cut up an apple or a banana. The healthy fats will help keep you full and fruit like apples are decent sources of fiber. I threw bananas in there because, well they’re delicious with nut butter, and they’re also a great source of nutrients, like potassium. BUT watch the size because these babies are pretty high in sugar. Keep in mind that when we eat a piece of fruit alone it can make us MORE hungry because of the sugar levels. It’s best to pair it with a good protein or fat source, like said nut butter. You can also divvy out a serving of nut butter over celery sticks. The key is portion…with the fruit, I’d stick to half a serving size of nut butter (Serving size is typically 2 tablespoons). For veggies, you can probably have an entire serving since vegetables like celery are incredibly low calories.
3. Protein Shake: I was never a big “drink my calories” person (except of course my occasional cocktail), but I have found that protein shakes come in handy when I don’t have time to conjure up a solid post-workout meal, or I need to meet my protein goals. I use the
Sunwarrior brand of vegan protein powder because dairy is a “no whey” for me, but once again, you do you. Mix it up with water and/or a nut milk and you’re good to go!
4. Protein Bars: When you’re in a super, super pinch, I have a couple of bars available at most convenience stores that I’d recommend (once in a while). The key when you’re looking at “bars” is sugar. A lot of the “healthy” bars have a TON of sugar and are pretty high calorie…which will only make you more hungry and not assist in keeping that waist line in check.
a.
Quest Bars: low in sugar, but high in protein and fiber. I’d opt for the ones that use Stevia instead of sucralose.
b.
RX Bars: They’re a little higher in sugar, but the ingredient are all simple and the sugar comes from the dates that they use. These are especially great if you suffer from allergies like dairy or soy.
c.
Kind Bars: Again, pretty low in sugar and high in fat which will help keep you full. They’re also the least expensive (at least in my neck of the woods).
5. Nuts: Almonds, Cashews, etc. are all great. Again, just want to make sure that you portion out ahead of time because serving size can be deceiving, especially with nuts.
6. Homemade Pita Chips: I’m a sucker for tortilla/pita chips but they can definitely put you in the calorie hole if you aren’t careful. I use
Joseph’s Reduce Carb Pita Bread, but you could use any low carb tortilla or pita bread.
a. Spray 1 or 2 of the reduce carb pita breads with cooking spray (I use a coconut oil one, but it really doesn’t matter)
b. Cut the bread into 8 pieces.
c. Sprinkle with the flavor of your choice (sometimes, I’ll sprinkle with cinnamon and stevia and sometimes I’ll sprinkle with herbs and seasonings I have).
d. Bake in the oven at 400 for about 7 minutes (just watch to make sure they don’t burn).
If you’re using the pita bread noted above, I get about 8 per pita…so 16 would be about 120 calories. They’re really high fiber to keep you full, and can pair with a tablespoon of hummus, guac, or salsa!
Need to be in a lunchbox with an ice pack:
1. Deli meat roll-ups: Not a huge fan of deli meat, but the convenience factor is high. Just watch the sodium and try to find meats that don’t contain sodium nitrates or nitrites. Also, watch the sugar/artificials because some brands will use them to flavor the meat. Roll up a serving size or two to have while you’re traveling.
3. Turkey Meatloaf Muffins: I’ve actually made these for dinner before, and then used them during the week for a mini-meal on the go. They’re super easy to make and convenient to eat sans a fork and knife. You can manage to eat a donut or muffin in the car, these should be a walk in the park:
Ingredients
- Fresh Salsa
- 2 lbs. of 99% lean ground turkey (93/7 works too)
- 1 cup of quick cooking oats
- 2 tsp. of cumin
- 1 tsp of pepper
- 1 tbsp. of garlic powder
- 1 tsp of onion powder
- 1 tsp of salt
- 2 egg whites
Directions
- Preheat the oven to 375 and spray 12-cup muffin pan with cooking spray
- In a large bowl, combine turkey, egg whites, oats, cumin, spices and salsa. Mix well.
- Roll mixture into 12 balls and place one in each muffin pan
- Bake for 25-30 minutes or until cooked through.
4. Egg-white Muffins: I use a carton of liquid egg whites because I’m lazy. Mix egg whites and salsa together (you could literally mix the egg whites with any veggies..spinach, onions, etc.) Separate evenly in the muffin tin and bake for 15-20 minutes at 350. These make for a super low calorie/high protein snack option. You can pair with veggies if you need a little something more.
5. Hard-Boiled Eggs: Not gonna lie, I’ve never really committed to the hard-boiled band wagon. Something just grosses me out about them, but Matt loves them. Two of these babies would put you at about 140 calories, but you’d be getting some healthy fats and protein. You can season with a little sea salt and black pepper.
6. Greek (or Coconut) Yogurt/Protein Powder: I recently started using unsweetened coconut milk yogurt mixed in with half a serving of flavored protein powder. It’s delish! You can do this with greek yogurt (go with an unsweetened flavor to keep the sugar levels in check).
I hope this gave you a few ideas to test out while you’re trying to balance a busy schedule with a healthy lifestyle.
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