For people who are always on the run, it may be difficult to find a quick healthy lunch or breakfast you can take on the go. It’s especially difficult when your job has plenty of fast food or takeout options nearby. The thing is, a lot of us who don’t make healthy decisions want to make them … we just don’t feel we have the time or energy. Many of us go to sleep thinking, “Tomorrow I’ll be healthy and pack a lunch,” and when morning time comes around, will-power goes out the window.
But here’s the truth of it all: Eating healthy doesn’t have to be inconvenient or a difficult task. A lot of it has to do with your mindset. If you typically eat unhealthy food, then it’s definitely going to seem like a hassle to make healthier choices. If you’re going to decide to be healthy, then you need to keep pushing through the cravings and setbacks. I’m sure you’ve heard it before: It’s a lifestyle change.
That being said, here are some quick and convenient meals and snacks that will boost your energy throughout the day:
- See our previous Simply Well post for directions. Eat the oatmeal before you leave to work or school, or take it to go!
- Tip: Buy frozen berries! They are cheaper and last much longer than fresh berries.
- Boil a dozen eggs and keep them in the fridge for the week.
- In a container, add the eggs, veggies like grape tomatoes, green/red peppers, and cucumbers.
- Add light mayo or olive oil, and salt and pepper to taste.
- Tip: If you don’t eat eggs, substitute with scrambled tofu!
Yogurt and Jam
- In a container, add your choice of plain yogurt (there are plant-based yogurts too!), and add jam for a super, quick breakfast.
- Tip: Pair with a banana and protein shake for extra nutrition!
- Choose your greens (lettuce, spinach, arugula).
- Add protein (chicken, vegan chicken strips, tofu, etc.).
- Throw on your favorite veggies (tomatoes, peppers, cucumbers).
- Tip: Try this healthy dressing (olive oil, lemon, dried mint, salt and pepper).
Rice ‘n Beans
- If you don’t have time to cook rice, all you have to do is bring a microwavable bowl or dish with uncooked rice. Add water and microwave. Once the rice is almost cooked, add canned black or pinto beans, and microwave for a bit longer. Add seasoning of choice.
- Tip: Add warm water to your rice before work or right when you arrive to make cooking time faster!
- Put uncooked quinoa and water in a microwave-safe bowl. Microwave until quinoa is cooked.
- Crack one egg into another microwave-safe dish (a mug is ideal), and whisk the egg. Place in the microwave until cooked. Scramble the egg, and add it to the quinoa.
- Tip: For extra nutrition, add frozen peas and carrots into the microwave with the quinoa.
- This is perfect for days you are running late and can’t pack a lunch. You can keep these items at work: whole wheat bread, natural nut butter and organic jam. Put them together for a quick PB&J. Bring a banana and cut it on to your sandwich.
These quick and easy ideas are not only better for your body but are also money-saving. All these recipes can be revised for any kind of diet. With these quick options, there’s no need to struggle with being healthy with a hectic schedule!
Join the conversation. Share your quick, go-to healthy snacks in the comments below.
This blog post is part of our Simply Women initiative that caters to the unique health care needs of women and their families.