Nutrition on the Move: On-the-Go Meal Ideas

Life can get a little hectic sometimes, especially when you’re travelling a lot or up and out the door early every morning. When you’re on the go, nourishing yourself with healthy foods can easily become an after-thought, leaving you with limited (and often costly) options.

While batch cooking at the weekends can be a great way of ensuring access to healthy meals during the week, if you’re a little tight on time, try some of these ‘grab-and-go’ meals that can easily be prepared the night before a busy work day:

Chia-Seed Pudding (Prep time – 5 mins)

Mix 1 cup unsweetened milk of choice and 6-7 tablespoons of chia seeds. Add 2 chopped dates (or 1 tbsp of honey to sweeten), 1 tbsp toasted chopped almonds and 1 tsp ground cinnamon and mix well. Pour mixture into individual cups and allow to set in the fridge overnight. In the morning, throw a handful of berries and some low-sugar granola on top and you’re good to go!

Protein-rich Egg Muffins (Prep time – 15-30 mins)

Whisk eggs with vegetables (leftover roast veggies are great), salt, pepper, garlic powder and smoked salmon/chopped tofu (as desired). Pour mix into greased muffin (or mini-muffin) tin and bake at 180c for 15-25 mins depending on size of muffin tin. Remove from oven when golden on top and firm to touch. Allow to cool and store in fridge or freezer for quick on-the-go breakfast or snack.

A better breakfast Bar (Prep time – 20 mins)

Blend dates, maple syrup, peanut butter and salt in a food processor until smooth. Add rolled oats and chopped nuts of choice to form a thick paste. Transfer to a lined baking tray and press down firmly. Allow to set in the fridge for 15-20 mins and then chop into bars. Alternatively, form into balls. These can be stored in the fridge for 1 week or the freezer for 1 month.

Super Salad (in a jar) (Prep time – 25 mins)

Cook a bigger batch of quinoa or red lentil pasta and divide into individual jars. Add toppings of your choice: chopped beetroot, peppers, tomato, cucumber, tofu, black beans, chicken, hard boiled egg, spinach, salad greens etc. These can be stored in the fridge for 3-4 days to grab on-the-go. If you’re travelling and want to bring enough for a few days, add some olive oil, balsamic vinegar, wholegrain mustard, salt and pepper to a separate container to dress salad just before eating. Alternatively, if you’re just heading into the office you can pour the dressing ingredients straight into your salad container and simply shake it up before eating. Other simple make-ahead meals which taste great hot or cold include curries, cottage pie, stir-fries and roasted veggies.


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