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Eating on the go can be healthy

Published in Weight Management, For the Health of It Author: Kristen Bricko, Registered Dietitian

While 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