Grab & Go Healthy “Snack” Lunches for Busy Days

or when you just want to have snacks for lunch

How on EARTH can you keep eating healthy and nutritious foods while on the run? Or when you have a craving to just snack all day vs eating a big lunch? Or on a road trip or plane?

Fast food or takeout are expensive and not great for your waistline either. They are also not generally very balanced macronutrient or calorie wise, usually with a lot of fat and carbs and not much protein. If you want to lose weight - there has to be a better option.

In steps the grab and go or “bento” snack lunch

It is my MISSION to make it easy to eat healthy, and these are huge for this. Never be left scrambling and eating a granola bar and slice of pizza for lunch. I always say that we do what is easy in the moment, so if you want to make your lunch healthier, you also need to make it easy! And nothing is easier than grab and go food.

Also, if you need more grab and go ideas, you can get my full guide on that here (don’t worry, its free!)

I LOVE bento boxes. Basically, they are snack food for lunch. These are great for days with a lot of errands, meetings, or travel. I personally make them to take with me when I’m exploring Seattle or going on a hike here in Washington! They are also a great solution when you are not feeling 100%, especially if there’s nausea or morning sickness. And, just generally if you prefer a snack type way of eating!

Kids also LOVE these, so make them for the whole family and embrace your kid at heart!

And, like most of my recipes and recommendations, these can all be made in under 15 minutes. Many in 5 minutes. Because we don’t have time to cut each strawberry into a rose.

Here's a link to some storage containers I like. They keep everything separate for traveling and are stackable for optimum fridge space!

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High Protein Post Workout Pancake Breakfast

This breakfast is great for after your workout, since it is full of protein and with a full serving of fruit to boot! Carbs and protein will help you gain strength and lose fat after your Orangetheory, Peloton, or F45 class!

This is also a great one to bring on a flight and avoid the airport or airplane food.

What’s inside?

1. Kodiak cake high protein pancake, cut into slices

2. Hard boiled eggs

3. Orange (can use any fruit)

4. Powdered peanut butter mixed with water

   Higher in protein and lower in fat than regular peanut butter. Also its easier for dipping pancakes into because its a bit more liquidy

Mom’s Bagel with Smoked Salmon

On the go breakfast, no eggs coming right up!

Perfect for busy errand days, this one is easy to eat in the car.

I like to tear the bagel into bite size pieces, dip into the ranch spread and top it with tomato and salmon.

What’s inside?

1. Smoked salmon or lox

2. Sliced tomato (cucumber or bell pepper are also good here)

3. Toasted bagel or crackers

4. Greek yogurt ranch spread

   Mix greek yogurt with ranch seasoning. Capers would also be nice in here.

Quick Chicken Wrap Lunch

This is a great one if you like to have a little something to eat every half hour. I use rotisserie or leftover chicken from another meal - even better if there’s still a little seasoning or sauce left on it!

What’s Inside?

1. Chicken

2. Laughing Cow or other spreadable cheese. Hummus is also an option if you are dairy free.

3. Honey mustard or BBQ sauce for wrap

4. Bell Peppers and spinach

5. Peanut Sauce

   1 Tbsp peanut butter mixed with 2 Tbsp greek yogurt, either plain or vanilla

6. Apple Slices

Image source: Ambitious Kitchen

Lean Out Chicken Salad

There is a ton of protein in this lunch to keep you full all day and not grabbing for the candy stash.

What’s inside?

1. Chicken salad

   Leftover or rotisserie chicken; 1-2 tbsp plain greek yogurt or mayo; lemon juice; 1 tbsp raisins, dill, salt & pepper. You can also make this with curry powder instead of dill for a different flavor

2. Spinach

3. Hard boiled eggs

4. Grapes and Cauliflower

Super Fast Tuna Salad

Even quicker than the chicken salad is this tuna one because the tuna salad comes from a packet already seasoned for you!

What’s Inside?

1. Hard boiled egg

2. Carrots/celery sticks

3. Grapes and/or blueberries

4. Cheese

5. Tuna Packet (preseasoned - I personally like Bumble Bees spicy chili thai)

These preseasoned packs are a game changer! You can find them with the tuna at any regular grocery store. 

Image source: Sweet Peas and Saffron

High Fiber Hummus Bento Box

Hummus is a great spread that packs a fiber punch! Good for dipping veggies or spreading onto the turkey and making a mini wrap.

What’s Inside?

1. Deli turkey slices

2. Mixed veggies (cucumber, carrots, cherry tomatoes)

3. Hummus

4. Cheese stick or slice (string cheese works great here). If dairy free can omit and add more turkey slices

Cottage Cheese Grab & Go Lunch

Cottage cheese is SO underrated - I love it. Keep in mind that every brand has its own flavor (don’t ask me how I have no idea) so it might be that if you don’t like one brand, you might like another.

You can also make this EVEN QUICKER by getting one of the individual cups of cottage cheese

What’s Inside?

• Cottage cheese

• Hard boiled egg

• Sliced cucumber

• Berries

• Almonds  

For MORE fast meal ideas, check out my free Grab and Go Guide!

And if you want more sustainable, realistic strategies, accountability, and support on your weight loss journey, check out our online nutrition coaching!