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Eating Well On-the-Go

In a perfect world, you'd have the time to sit down at the table for every meal. Eating slowly. Enjoying the break from other tasks. In reality, you sleep in late, lose track of time while checking your emails, and rush out the door with just a coffee in hand. While most of my clients have mastered building healthy meals at home, eating on-the-go presents some unique challenges. Keeping hot things hot and cold things cold. Having portable snacks that you can grab in 5 minutes or less. Not to mention getting a good balance of protein, veggies, and healthy fats. Having pre-made meals packed ahead of time gets you a gold star, but if you're a bit less organized, or something comes up last minute, here are some great ideas for healthy, portable snacks:

  1. Fresh fruits and vegetables: easy to pack, full of vitamins, and provide energy.

  2. Nuts and seeds: a great source of protein and healthy fats that can keep you full between meals, just remember they are nutrient dense and easy to overeat.

  3. Protein bars: super convenient and provide a quick energy boost. Look for labels that have as few ingredients as possible and are higher in protein and lower in sugar.

  4. Grilled chicken breast slices: a great source of protein to combine with cut up fruit or veggies.

  5. Greek yogurt: packed with protein and probiotics, it can also help to keep your digestive system healthy.

  6. Cottage cheese: lots of protein and super tasty combined with cut up fruit or berries.

  7. Whole-grain crackers or rice cakes: low in calories and a healthy source of carbohydrates, pair them with nut butters, cheese, or deli meats for a balanced snack.

  8. Hummus: high in protein, fibre and healthy fats, it can be paired with vegetables or crackers for a satisfying snack.

  9. Hard-boiled eggs: an excellent source of protein to go along with some raw veggies.

  10. Water or herbal tea: staying hydrated is essential! A bottle of water or thermos of herbal tea is a must-have in the car or at your desk.



Remember, things are never perfect.


Any good nutrition or exercise plan should be built around the busy, chaotic, sometimes stressful days that make up real life. Then when (if!) things slow down a bit you can really knock it out of the park.


Having a few healthy, portable snacks ready to go will help you build confidence in yourself and make living a healthier lifestyle so much easier.


If you're looking for a few more tips and tricks, check out these 25 ways to eat well on the go.

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