We all have those days where we just don’t have enough time to make something from scratch. You know those days...you barely have enough time to brush your teeth before you run out the door. Those are the days when fast food pit stops and vending machine start to look really good. I, too, often find myself eating on the go. So I prepare for it by filling my grocery cart with a few staples that can be made into quick snacks or mini meals, so I can resist the intense seduction of those drive-thrus and junk foods.
FRUITS AND VEGGIES
I’m starting with the most basic thing, but you should always have a good stock of various fruits and vegetables. I always make sure to buy heartier veggies and fruit that I know I can enjoy at the end of the week. You know—the kind that won’t spoil as quickly as others—like carrots, cabbage, celery, apples, and oranges. I also make sure that I have a lot of different things that can be enjoyed with dips, added to salads, or just eaten by themselves, like sugar snap peas, carrots, celery, peppers, and cucumbers. When I get home from the store and have a little extra time, I cut up the vegetables and put them in tupperware, so they’re easy to grab when I’m in a hurry. I always get avocados, too, since they’re full of healthy vitamins and fat and are easy to add to a large variety of meals or snacks. That way, I’ll never be so hungry that I can't resist the call of unhealthy, easy foods.
COTTAGE CHEESE
This is an excellent ingredient to incorporate protein into your diet. I add it to smoothies or pancakes. I also enjoy it with fresh fruit or on top of rice cakes.
RICE CAKES
I often enjoy rice cakes as a replacement for greasy chips, but they’re also perfect by themselves to use for snacks or lunches. I often eat them with toppings, too. Try tomato-and-basil-flavored rice cakes topped with cottage cheese and avocados. Yummy! Full of protein and healthy fats, it’s also very filling. Another favorite of mine is a brown rice cake with nut butter topped with fresh fruit, like sliced strawberries or apple slices. It’s basically a healthier, lighter PB-’n-J.
KEIFER
Full of probiotics and protein, this is basically a drinkable yogurt. It’s perfect for a quick breakfast, snack, or post-workout refuelling drink when you’re running out the door. I usually just pour mine into a mason jar so I can seal it when I’m rushing around.
NUT BUTTERS
Nut butters are full of healthy fats and protein that can keep you full and satisfied. I love different types of butters to make celery boats, sandwiches, or to use as a fruit dip. I even keep a couple of tablespoons of nut butter inside of dressing cups, so I can quickly grab ‘em when I’m on the go. They also sell a large variety of nut butters prepackaged in single-serving sizes if you want to avoid the hassle of portioning it out.
HUMMUS
Hummus is a dip or spread that’s easy to make quick meals from. I love to have pre-chopped veggies in the fridge that are ready for dipping. Keep a couple of tablespoons in a small tupperware container, so if you need something in a hurry, you can grab a bag of pre-chopped veggies and hummus. This dip is another delicious way to amp up the flavor and protein inside of wraps. I like to spread it on a spinach wrap, then top it with turkey or chicken deli meat and leafy greens, like spinach, arugula, or romaine. It makes for an easy and delicious, quick meal.
GREEK YOGURT WITH GRANOLA
Greek yogurt is full of protein, making it a really great choice for a snack. Granola adds a nice crunch, and helps to boost the fiber content.
CHEESE STICKS
Paired with fresh fruit and vegetables, you can enjoy these as a satisfying snack with an extra dose of protein.
MIXED NUTS
Nuts add protein, vitamins, minerals, and a nice crunch to any meal or snack. I like to keep some on hand to bulk up a salad or yogurt. You could also try sprinkling some on top of apple sandwiches or celery boats. They’re a little high in calories, so be sure to consume them in smaller serving sizes.
BEANS
Beans are full of fiber and protein and are high in many vitamins and minerals. They’re perfect when you only have time to make a quick meal. Add them to salads or leftover rice or wrap them in a tortilla with cheese, and you’ll have a quick meal in no time!
FAIRLIFE CHOCOLATE MILK
For a long time, milk has gotten a bad rap, and dairy is often the first food to be eliminated when someone begins a “diet,” but it’s actually a cheap source of protein. And—let’s be honest—it just tastes good. Fairlife Chocolate Milk is higher in protein and lower in sugar than most chocolate milks. I enjoy it as a treat or as a way to refuel after a workout.
Michelle Alley
iFit Nutritionist BS
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@refuelwithmichelle
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
