Several of my friends have asked me about good on-the-go foods in response to my post about always being prepared during trips and times away from home with food. Here’s a short list of on-the-go foods that are wholesome and have a lot of nutrition, yet are compatible with travel and are convenient to consume just about anywhere.
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Oatmeal-Just add hot water, cinnamon and stevia!
Protein Pancakes- ½ scoop vanilla protein powder, ½ cup egg whites, dash of cinnamon, blend, pour into preheated nonstick sprayed large skillet, flip once lightly browned.
Tuna-packets are easiest, Starkist brand makes delicious flavored kinds, pick the ones in water not oil.
Canned chicken or prepared chicken in tupperware-this works if you carry a cooler with you to work or when traveling. I like Costco’s organic no salt seasoning, and Mrs. Dash’s salt free seasoning. I limit salt in my diet to keep water bloating to a minimum, it’s better for you, and because there’s enough sodium in food naturally. Costco also carries their already cooked rotisserie chicken meat it’s DELICIOUS and vaccuum sealed, they keep it in the meats section right next to the whole, hot rotisserie chickens.
Vegetables-pick veggies you like to eat raw. My favorites are red bell pepper, carrots, sugar snap peas, tomato, cucumber, spring mix, (you can combine all or of some of these items into a big veggie salad and dress with some lemon juice or balsamic vinegar). There are some veggies I think are palatable precooked and reheated in a microwave, these include: zucchini, squash, and green beans. I usually season them and roast in the oven or brown them on the stove top. TIP: remember to always stash your favorite hot sauce to elevate the flavor!
Lunch/Dinner Carbs- Quinoa, potatoes, black beans, rice- all of these can be pre-prepared and heated in a microwave.
Yogurt- Pick a nonfat green yogurt. Fage is one of my favorites its higher in protein but the plain version is a bit intense tasting. Here are some flavor boosters I usually infuse mine with: 1. Walden farms zero calorie maple syrup and cinnamon 2. stevia and vanilla 3. stevia, lemon or lime juice for a fruity taste. Dannon Light & Fit Greek yogurt is awesome too, only 80 calories!
Fruit- fruit is such an easy grab and go food. Don’t over-do it, they are a simple carbohydrate (higher in sugar) but any fruit is good. Try to have 3 servings of fruit a day if you’re maintaining and maybe one or two if you’re trying to lose weight. I personally choose apples, berries and pears because they are a good source of fiber.
Fat Sources- I try to eat mostly plant based oils. Olive oil, PEANUT BUTTER, almonds, things like that. Justin’s brand has small to-go packets of different nut butters you can purchase at Sprouts or I’ve even seen them at Wal-Mart. Always be aware of the amount of oil you dress your food with, this is how the calories creep in and ruin your plan of retribution on your fat cells. I recommended non-fat yogurt and leaner protein sources because it’s an easy way to cut calories and the types of fats in full fat dairy and higher fat proteins do not necessarily benefit your body. This does not mean you can’t ever have them, or indulge in some full fat cream cheese or cream in your coffee, I just don’t recommend it on a daily basis!
Hopefully this foods list provides some good ideas to round out your diet and become more consistent with your meals and achieving health and fitness goals! Please contact me if you have any questions or items you’re not sure about.
These last few weeks of prep have been extremely challenging. My diet hasn’t been as fun or well rounded because I’m pushing to get to the level of fitness these competitions require. It’s not healthy to maintain or look this lean on a regular basis, I just have to keep that in mind. I’m a competitor and not a normal person right now. My body is more stubborn than most people who are 23, due to my genetic metabolic disorder. My entire family has a slower than normal metabolism, but I’m not allowing it to be an excuse or justification to not reach my goal. I wanted to challenge myself physically and mentally, this is what I asked for. My mind and emotions have seemed weaker at times because of the lack of nutrition and lot of exercise. I’m lucky to have my sister, mom, and man remind me my worth isn’t based purely upon my exterior (DUH-its just feels like it when you’re hyper focused on it), that I offer the world my drive, intelligence and accomplishments in so many other areas. I am successful and stronger than most, I’m worth more than I can explain, and I’m a fortress. That little voice in my head creeps in and tries to tell me otherwise, because of all the things around me-media, advertisements, other people blur my vision. But this is about me, and this is the best I’ve ever been physically and mentally. 120 days down, 13 days to go!