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Eating on the go can be healthy

Published on September 06, 2016

Eating on the go can be healthy

Kristen Bricko, Registered Dietitian
CentraCare Weight Management

Eating on the goWhile living in a fast-paced society and always being on the go, it can often be challenging to make healthful and mindful dietary choices. There are many different options to choose from to get a desirable amount of variety within a day and to help keep it interesting! Whether preparing a meal for one or a family of five, here are some quick on the go meals with easy, simple ingredients that will meet everyone’s time and budget.

On-the-go meals (each meal yields one serving)


  • Overnight oats: ½ cup old fashioned rolled oats (uncooked), ½-¾ cup Greek yogurt, 3 Tbsp. milk. Suggested toppings: fresh fruit, chopped nuts, cinnamon. In a small bowl, stir together uncooked oats, yogurt and milk. Cover and place in refrigerator for a minimum of six hours to let the oats soak up the liquid. Remove from refrigerator and add desired fruit, nuts, and spices. Add extra milk if needed.
  • Breakfast sandwich: Choices of bagel thin, 1 egg (or ½ liquid egg whites), 1 slice of cheese of choice. Microwave egg in a microwave safe container until done, place egg and cheese on toasted bagel thin. Enjoy!


  • Greek yogurt/cottage cheese and fruit: ¾ cup yogurt or cottage cheese and ¾ cup berries of your choice.
  • Open face chicken salad sandwich: 3 oz. cooked shredded chicken (or canned chicken), 1/8 cup diced celery, 1/8 cup grapes (halved), 1 Tbsp. green onion, 1 Tbsp. mayonnaise, 1 Tbsp. sour cream or ranch dressing, salt and pepper to taste, 1 Tbsp. lemon juice, 1 slice whole wheat bread (or bread of choice). Mix all ingredients together and spread on a slice of bread.
  • Black bean wrap: 1/8 avocado, 1 handful baby greens, ¼ cup black beans, ¼ cup corn, 1/3 cup salsa (optional), 1 whole grain tortilla. Combine all ingredients and place on wrap of choice.
  • Tuna salad on apple slices: 1 5 oz. can tuna, 1 Tbsp. mayonnaise, 1/8 tsp. black pepper, 1/8 tsp. salt, 1 tsp. apple cider vinegar, 1 apple sliced.


  • Barbecue chicken: 1 rotisserie chicken, 1 Tbsp. barbecue sauce, dollar bun. Side of non-starchy vegetables and or fruit.
  • Quesadilla: Utilize rotisserie chicken leftovers, 2 lower calorie tortilla shells, ¼ cup shredded cheese, add in desired amount of diced peppers, tomatoes, onions and enjoy with salsa on the side.
  • Whole wheat English muffin meat/veggie pizza: 1 English muffin (2 halves), canned pizza sauce, shredded cheese of choice, chopped vegetables of choices (onions, broccoli, cabbage, tomatoes, lettuce/spinach), sausage pieces. Top your English muffins with desired toppings and bake for 10 minutes at 375 degrees F or until the cheese is melted and browned on the edges.

On-the-go snacks

  • Cheese stick
  • Hardboiled egg
  • Veggies and hummus
  • Cubed cheese and almonds
  • Fruit
  • Yogurt

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About the Author

Kristen Bricko, RD

Kristen Bricko
Registered Dietitian
CentraCare Weight Management
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