A few weeks ago, I went into Target and saw several products of foods we would personally recommend to my student-athletes and active adult clients. While we will always preach eating real foods, that are low processed first, these options are great for anyone with limited time and little to no cooking skills, but would still like to improve their health.
Many of these items and ideas are great for the pantry at home, to pack in a backpack, have on hand during summer break or for the college dorm!
Just because you are low on time, are stopping at a gas station, or are traveling, does not mean that you have to sacrifice eating healthy. Below are some easy and quick ideas for meals on a time crunch.
- English muffin cut in half with sliced avocado paired with 3/4 cup Greek yogurt and mixed blueberries and raspberries.
- A glass of Fairlife chocolate milk or plant-based alternative + Kashi cereal
- Greek yogurt parfait: Make the night beforehand (Greek yogurt, berries, chia, nut butter)
- English muffin/Whole-grain pita wrap with mashed banana and peanut butter
- Toast + 2 oz. deli turkey + 1 oz. cheese + tomato wedges paired with chocolate CorePower
- Hard-boiled eggs + apple + string cheese
- Kodiak instant oatmeal+strawberries + Greek yogurt
- Kodiak Cakes Power Cup Muffins(12 g of protein but you can add milk and Greek yogurt to increase protein) + fruit for more energy!
- Kodiak cake frozen waffles or pancakes paired with grab n-go nut butter packets + 1 apple
- RX nut butter packets or Nuts ‘N More
- Spinach bowl topped with two hard-boiled eggs + 1-2 tbsp chickpeas, raspberries, almonds + avocado slices + Kind bar
- Greek yogurt parfait, pepper/cucumber slices, apple, RX bar, cheese sticK
- Banza Microwavable lentil pasta + add pre-cooked meat + cheese + marinara sauce
- Whole-grain pita with 3 oz. deli ham + carrot sticks + kiwi slices + almonds
- Whole-grain turkey cheese, spinach, tomato sandwich with mashed avocado + mixed fruit cup + serving of whole-grain pretzels
- Tuna packet (17 g of protein)
- Microwavable sweet potato
- Grilled chicken salad: 2 oz of pre-grilled chicken added to a bed of spinach + romaine + ½ cup black beans/chickpea mix + mixed cheese blend, 1 sliced hardboiled egg, 1 tbsp. sunflower seeds with a dressing of choice. Highly recommend Bolthouse Farms Greek yogurt as a healthy dressing.
- Frozen bag of riced veggies cooked in the microwave that can be topped with edamame, salsa, in a whole-grain tortilla, shredded pre-made pulled pork, cheddar cheese blend with avocado slices.
SNACKS ON THE GO:
- Snack pack nut butter + fruit
- Greek Yogurt Cup + Almonds
- Tuna Packet + Veggies
- Sting cheese + Applesauce
- RX Bar
- Grapes + Cottage Cheese
- Hard-Boiled egg, nuts, dried fruit (healthy trail mix)
- Hummus + celery/ cucumber/ carrot
- Teriyaki beef jerky
- Pre-cut bell pepper slices
- Serving of trail mix + 2 hard boiled eggs
Whole meals first, supplement second. Supplements are meant to satisfy small gaps in nutrition and to avoid nutrient deficiencies. Good nutritional habits must be established first. For additional guidance to ensure your athletes are meeting their protein and carbohydrate needs check contact us at firstname.lastname@example.org for Nutrition Coaching and Guidance. No supplement can replace whole foods. Eat real foods.
Next time you are out for a road trip, need a quick pick me up, or just forgot to plan your meals, referance this post for easy options that can be found even at a gas station. Don’t sacrifice eating healthy because of time constraints.
Happy healthy living!