Article at a Glance:
- Busy schedules can make it difficult to ensure you’re getting healthy meals and snacks and may lead to consuming ultra-processed or high-calorie foods when in a rush.
- Prepping a few items ahead like energy bites, smoothie packs, and trail mix for quick grab and go can make it easier to stick to a healthier eating routine and reach your goals.
- Pre-portioning snacks ahead of time will make grab-and-go easier and help you maintain healthy eating.
Busy schedules and fast-paced lifestyles can make it difficult to fit in balanced and healthy meals and snacks throughout the day.
If your goal is weight loss, or if you’re trying to eat healthier, you know it’s easy to grab ultra-processed and high-calorie foods when you’re rushing around, but those foods will slash your energy levels and will do little to support your health goals.
Having already prepared, balanced foods ready to grab when you’re in a rush will help you maintain a healthy diet and support weight management. Here are 8 grab-and-go foods that make it easy to eat healthy and reach your weight goals, from a Registered Dietitian.
1. Pre-portioned Nuts and Fruit
Nuts like cashews and almonds can be a great weight loss snack due to their filling protein, fat, and fiber content, but since these foods are calorie-dense, it’s important to portion them out.
Grab a digital food scale measure out one ounce of nuts and place them in snack bags so you can grab a pre-portioned snack when you’re running out the door. Pair with fruit like an apple, banana, or berries for added fiber and a nutrition boost.
2. Energy Bites
This grab-and-go snack is the perfect balance of protein, fiber, and fat to keep you full in between meals. Most energy bite recipes call for simple ingredients like oats, peanut butter, and honey.
But you can toss in a variety of healthy add-ins to create a flavorful and nutrient-dense snack. Tip: replace half of the oats with protein powder to make these bites even more filling. Here is a simple no-bake energy bite recipe for a filling and easy snack.
3. PB&J with a Twist
Take a classic PB&J sandwich and elevate it for extra staying power and lasting energy.
Use whole wheat or sprouted grain bread and add 1-2 Tbsp of your favorite peanut or almond butter, then top with freeze-dried berries (these crunchy treats are packed with fiber), then sprinkle with chia or hemp seeds for omega 3 and 6 fats, and a drizzle of honey if you want extra sweetness.
4. Smoothies
Make your life easier and create a smoothie shortcut by prepping smoothie “packs” ahead of time. Grab some reusable ziplock bags and add frozen fruit like banana, berries, or pineapple, greens such as kale and spinach, healthy fat add-ins like nuts, nut butter, or seeds, and a scoop of protein powder.
Keep these smoothie packs in the freezer until you’re ready to blend. When you’re in need of a quick pick-me-up, toss the contents into a blender along with the liquid of choice (plant-based milk, water, or coconut water), blend, and then add to a to-go cup.
5. Homemade Trail Mix
Skip the pre-packed trail mix laden with added sugar and processed oils and opt for an easy homemade version.
Grab a mason jar or glass container and add a mix of your favorite nuts like cashews, walnuts, almonds, or macadamia nuts, freeze-dried fruit like berries and bananas, and then add some fun extras like coconut flakes or chocolate chips. You can then pre-portion bags for a quick grab-and-go snack.
6. Roasted Chickpeas
Chickpeas are a great weight loss snack because they’re packed with fiber and protein to help you stay full. Roast a batch of chickpeas in the oven or air fryer with your favorite seasonings, then pre-portion them into snack bags to grab when you need a quick and filling snack.
7. Chia Seed Pudding
Chia seeds are filled with heart-healthy omega-3 fatty acids that support cardiovascular and brain health, as well as fiber, which aids digestion and gut health.
When you combine chia seeds with a liquid like coconut or almond milk, they absorb the liquid and create a creamy pudding-like treat. Pre-portion chia seed pudding into small glass containers and top with fruit and nut butter for a balanced, filling, and quick bite.
8. Peanut Butter & Banana Roll-Ups
Grab a whole-wheat or sprouted grain wrap and top with your favorite nut butter (look for one without added oil or sugar), then add sliced banana and a sprinkle of chia or hemp seeds for extra healthy fats and fiber. Roll up tightly and enjoy a filling on-the-go wrap.
LiveComplete Takeaways
It’s easy to grab high-calorie snacks when you’re in a rush, but this can easily derail your health goals. Prepping and pre-portioning a few foods ahead of time can make healthy snacking quick and easy when you’re on the go, so you can feel energized and nourish your body and mind.
