Are you always on-the-go and find it hard to keep up with meal prep? Do you often resort to fast food for convenience, only to feel guilty afterwards? Well, fret no more! We’ve compiled a list of healthy grab-and-go options that will not only save you time, but also help you maintain a balanced diet. So, whether you’re rushing to work or heading out for an adventure-filled day, these delicious snacks and meals will have your back!
Healthy Snacks
If you’re always running behind, there’s no need to feel guilty about skipping meals. You can still stay fit and eat healthy with these quick and easy grab-and-go options.
1. Homemade trail mix: Combine some almonds, raisins, sunflower seeds, and shredded coconut in a food processor or blender and pulse until combined. Store in an airtight container in the fridge for a quick snack or on-the-go breakfast.
2. Veggie wraps: Toss together chopped tomatoes, cucumbers, radishes, scallions, and avocado slices in a large bowl. Top with your favorite wrap ingredients (lettuce, hummus, cheese) and roll up into burrito-style wraps. Keep them stored in an airtight container in the fridge for on-the-go lunches or snacks.
3. Spicy roasted chickpeas: Preheat oven to 375 degrees F (190 degrees C). Spread chickpeas out onto a baking sheet and drizzle with olive oil, garlic powder, chili powder, salt, and black pepper; toss to coat. Roast for 25 minutes or until crispy. Store in an airtight container in the fridge for a quick snack or on-the-go lunch option.
4. Quinoa bowls: Cook quinoa according to package directions using water or vegetable broth as needed; add diced tomatoes, bell peppers (any color), spinach leaves (or other fresh leaf
Quick and Easy Meals
If you’re short on time and want to make healthy, quick meals, try some of these recipes.
Greek Quinoa Bowl with Tzatziki Sauce
Ingredients:
1 cup uncooked quinoa
1/2 cup chopped red onion
1 medium carrot, peeled and grated
1/4 cup chopped fresh parsley
3 cloves garlic, minced
juice of 1 lemon (about 2 tablespoons)
extra-virgin olive oil, for brushing
tzatziki sauce (recipe follows), for serving
Directions: In a medium pot with 3 cups water, rinse the quinoa well. Add the quinoa and bring to a boil over high heat. Reduce the heat to low and simmer until all the liquid is absorbed and the quinoa is cooked through, about 20 minutes. Remove from the heat and let cool slightly. In a large bowl, combine the cooked quinia with the remaining ingredients. Serve warm or at room temperature with tzatziki sauce on the side.
tzatziki sauce: In a small bowl, mix together 1/2 cup strained yogurt, 1 minced clove garlic, 1 teaspoon lemon juice and salt to taste. Cover and refrigerate for 30 minutes before serving.
Healthy Entrees
If you’re short on time but want to make sure you’re eating healthy, try one of these quick and easy meal ideas.
1) Roasted Butternut Squash Soup with Thyme: This soup is flavorful, creamy, and perfect for a cold winter day. Simply roast butternut squash until it’s soft and then blend it with some broth and thyme for a delicious soup that will warm your tummy up!
2) Quinoa Burrito Bowls: These bowls are packed with flavor and are perfect for a quick and healthy lunch or dinner. Quinoa is the perfect grain because it’s high in protein and fiber, which gives you energy throughout the day. Top them with your favorite toppings such as tomatoes, avocado, and cheese, and you’re good to go!
3) Hearty Vegetable Stew: This stew is perfect for a cold winter night. It’s hearty, filling, and has all of the flavorsome vegetables you love. Plus, there’s no need to spend hours cooking – just throw everything in the oven and let it do its thing!
4) Brown Rice Burrito Bowls: Another great option for a quick healthy meal is brown rice burrito bowls. They’re packed full of flavor thanks to the spices used in the recipe, so they’ll definitely fill you up. Plus they’re easy to make – just layer everything in bowls before rolling them up attractively!
Healthy Desserts
If you’re short on time but want to eat something healthy, these are some great options for you.
1. Avocado Toast: Slice an avocado and toast it in a dry skillet with some sea salt, pepper, and olive oil. Top with your favorite toppings, like hummus or salsa.
2. Quinoa Bowls: Quinoa is a complete protein and is also high in fiber, so it makes a great option for a healthy meal prep option. Just cook the quinoa according to package instructions and then top with your favorite vegetables or proteins like grilled chicken or roasted Brussels sprouts.
3. Energy Bites: These bites are perfect if you’re looking for something quick and easy to snack on during the day. Combine Ezekial chia seeds, hemp hearts, pre-minced ginger, and lemon juice in a food processor and process until well combined. Then shape into small balls and refrigerate for 30 minutes before eating.
4. Raw Vegan Cookies: If cookies are not your thing, try making raw vegan bars instead! Combine dates, nuts (pecans or almonds), cacao powder (or cocoa powder), vanilla extract, water, and salt in a food processor until smooth. Then press the mixture into an 8×8 inch baking dish and freeze for 2 hours before cutting into bars.
