But I don’t have time.
That’s my favorite excuse. Between work, gym, writing, researching, and spending time with my family, I often find myself pressed for time.
The reality is that often we don’t make the time to get food prep done in the beginning of the week to ensure that we’re brown bagging healthy meals. If you’re working on cleaning up your diet or concerned about how to keep yourself healthy when you’re on the go, this can make your food choices throughout the day challenging.
Don’t fret! I’ve invited Leon Harris from DietDirect.com to share some of the quickest and easiest recipes to keep you healthy and satisfied throughout the work. Enjoy!
These days it seems like we’re always on the go, whether we’re rushing to work, running errands, working through lunch, or chauffeuring the kids to their after-school activities. And although you know that you’ll get more satisfaction out of your food if you take the time to sit down and enjoy it, you simply might not have the extra space in your schedule to accommodate a relaxing meal. In fact, there may be several times during your average week or even a normal day that you simply can’t take time out to focus on food. In this case you may be forced to eat on-the-go, and if you’re trying to stay as healthy as possible, you’re no doubt on the prowl for quick and easy recipes that also deliver nutritional value. Here are just a few you might want to check out.
- Breakfast sandwich. These quick and easy breakfast options can not only get you out the door and on the road, but they can provide a healthy and filling food choice. Throw an English muffin or your favorite toast in the toaster and then cook up a 1-2 egg omelet, complete with your choice of additives (cheese, ham, veggies, etc.). Fold your omelet and pop in between your breads and you’re good to go with a breakfast that should keep you full longer than, say, sugary cereal.
- Grilled chicken salad. This one requires a little prep work for on-the-go usage, but you’ll find that it’s a great, healthy option. All you have to do is grill chicken breasts for the week all at once, perhaps with a sauce of your choice (garlic lemon, barbecue, balsamic reduction, etc.) and chop them up along with any fruits and veggies you like. Then, when you’re rushing around in the morning you can grab your Tupperware, toss in some lettuce, cucumber, carrots, tomatoes, and even apples, oranges, or berries. You can also add nuts, cheese, or whatever else takes your fancy. Then drizzle on your favorite dressing, pop on the lid, shake to mix, and you’ve got a healthy lunch on the go. Add a bread roll if you like and don’t forget your fork!
- Yogurt snacks. When it comes to yogurt, Greek is the way to go, mainly because it tends to have a lot more protein and a lot less sugar and carbs than your average yogurt. You’ll want to look for options that have live or active cultures listed since these can aid in the digestive process, but make sure to look for low- or non-fat products. From there you can add some honey, granola, and/or your favorite fruits for a tasty and filling snack or even a quick breakfast.
- Quesadilla. If you want something hot that pairs protein with slow-burning carbs, consider cooking up a quesadilla. You can add all kinds of ingredients like grilled chicken, leftover chili, sautÃ©ed spinach and onions, or even sliced apples to add some flavor, and you’ll have a hot, on-the-go meal that satisfies you and keeps you full for a while.
- Green monster smoothies. If your idea of quick recipes means throwing stuff in the blender, then green monsters are a truly health-conscious choice. Simply start with your favorite beverage base (water, milk, soy milk, coconut water, juice, etc.), add your favorite fruit, and throw in 1-2 cups of leafy greens (spinach, kale, or other). Blend thoroughly to chop up chunks. You could take good protein bars on the side, but if you want a self-contained snack, simply add some Greek yogurt or a little peanut butter to the equation, or sprinkle in your protein powder of choice.
Leon Harris is a contributing writer for Diet Direct. Harris lives in Southern California, and enjoys eating healthy and exercising with his two Golden Retrievers.