For breakfast, I've been eating 1c of plain nonfat yogurt (I splurge on Fage Greek nonfat when I can) with 1.5c strawberries and 1T toasted wheat germ. I've been making my own little "snack packs" to take to work -- 2T hummus with baby carrots, or 2 stalks of celery with two wedges of laughing cow light cheese, or roasted chickpeas. I have been making a lot of recipes I've found on Spark and eating the leftovers at lunch (e.g., Mexican crock pot chicken was sooo easy and delish!).
If you are on the go, obviously fruit and veggies as other people recommended are great. A lot of chain restaurants post their nutrition facts on their websites so you can gauge what choices are better options. Someone recommended Subway, which has less calories than you might think, and Applebees has some meals that are under 550 calories that you could order to go. Good luck!
Fitness Minutes: (13,227)
5/2/12 9:07 P
Kelogg's has a fiber plus chocolate bar and sometimes I grab this and a piece of fruit to eat when I'm snacking. I'm allergic to nuts and the chocolate one doesn't set off my allergies, so it's a winner all around for me.
Breakfast: Egg beaters omelet and a frozen waffle smothered in applesauce. Or waffles topped with cream cheese, peanut butter and sugar-free jelly.
5/2/12 7:26 P
Twice a month on the weekend I bake a big pan of oatmeal breakfast bars and freeze them (in a gallon freezer bag with each bar in its own plastic sandwich bag so they don't stick together.) Right before I leave for work I pop one in the microwave for a minute and I eat it while driving to work. They're delicious and filling.
I started with a Spark recipe but I've adjusted it over time. I basically use 8 cups old-fashioned oats, 4 cups low-fat buttermilk, 4 eggs, 4 tsp baking powder, 1 cup chopped nuts, 2 mashed bananas or other fruit (or sugar-free jam), and salt, spices and Stevia to taste. Bake in a big roasting pan for 45 minutes at 325 and cut into 16 servings. About 270 calories. You can slice open and add low-fat creamcheese or even peanutbutter.
Edited by: KDYLOSE at: 5/2/2012 (19:30)
5/2/12 6:28 P
we dont! you could do a smidgen of jelly... and sometimes as a treat, I might add half a slice of cheese. But we have got used to them without. I have also done this with the wholegrain eggo waffles. For the kids, you might do blueberry, or the maple ones. those are OUR unMcGriddles... LOL
This is a really good idea and something that I want to try. I have two kids to feed in the morning and sometimes I feel guilty cause I don't have enough time to cook. What kind of toppings do you put on the sandwiches?
5/2/12 5:59 P
I do these mini sandwiches too! and share them with the kids. I premake 4-6 at a time, wrap in foil. Just pop in a 200 degree oven while you shower in the A.M. and will be ready as you walk out the door.. WE call them the UNMcMuffin.
5/2/12 5:57 P
This is cliche... but breakfast is the perfect time for a protein shake. I try to eat within an hour of waking to stabilize... and usually this is my grab and go.
My go to breakfast lately is a whole wheat sandwich thin, the mini ones (50 cal) per mini and either an egg or egg white with 1 strip of turkey bacon... (35 cal) . i fry several slices of turkey bacon and drain well on paper towel and store in frig, and I just put a slice of turkey bacon on the mini thin after toasting and the heat from the egg warms the bacon... don't have to microwave anything and it ties me over until lunch,, with the fiber in the mini sandwich thin..and I will add a piece of fruit or yogurt with it..
I like having the same thing every day for breakfast, lunch and snacks to keep on track (dinner....I vary).
In the morning, I wake up and while my coffee is brewing I take a half cup of old fashioned oats and a handful of raisins and cover them with water in a glass bowl and zap them in the micro for 2:30 and then take them out and splash it with a drizzle of maple syrup or pinch of brown sugar and splash of milk or silk on top.
I eat it before I leave the house.
I take a lunch of a cup of vanilla nonfat yogurt, handful walnuts and apple or banana to cut up for lunch later.
Snacks.....I take a boiled egg, another fruit, string cheese.
At home in the evening, I have airpopped popcorn, spritzed with PAM and salted to fill me up either before dinner or in the evening before bed.
Fitness Minutes: (8,328)
46 5/2/12 1:14 P
My favorite breakfast is greek yogurt with cut fruit and honey in it. My lunch favorite won't be of help if you don't have access to a microwave, but I pack grilled chicken breast, boiled sweet potato and steamed broccoli and microwave it all at work.
Fitness Minutes: (275)
5/2/12 1:14 P
LOVED THIS RECEIPE, SPECIALLY THAT YOU CAN COOK AHEAD ...I PLAN TO SHARE IT AND MAKE IT FOR MY GROWN KIDS, SO I DON'T HAVE TO WORRY ABOUT THEM GETTING A HEALTHY START. FOR A BIG PROTEIN BREAKFAST I HAVE 2 SLICES OF OROWHEAT NEW "HEALTHFULL NUTTY GRAIN BREAD" AND A TABLESPOON REDUCED FAT PEANUT BUTTER WITH MY COFFEE ...GIVES ME 17 GRAMS OF PROTEIN.
Fitness Minutes: (10,671)
5/2/12 11:02 A
for a fast breakfast on the go (I am always rushing around in the mornings) I drink a slim-fast low carb chocolate or vanilla shake.
One breakfast I eat often is low (or no) fat Greek yogurt, low fat granola, and sliced strawberries. Make sure you get vanilla Greek yogurt though as the regular plain flavor is too tangy (for my taste) for breakfast.
Fitness Minutes: (3,646)
5/2/12 7:48 A
I have never been a breakfast eater and am now trying to get myself to eat something in the morning so this has all been good for me. Thanks
I am using the low gi food plan . Our family can eat no nuts or coconut or honey so lets out some items
I recently got some Nature's Own thin sliced bagels 100 percent whole wheat.They are
great toasted or plain.
Tried sugarless jam and hated it and saw lady at store grab one so figured hay maybe i try
so got one she took , and it is great. Smuckers blackberry jam seedless 1 Tablespoon is ten
calories and tastes yum.
You can empty a jello sugarfree pudding , low gi item ,into a tiny lunch container and use
reddi -whip topping 5 calories and no oil as cool whip has.
Frozen strawberrys will be defrosted by lunch time and buy sugarless and add dab of
whatever sweetener you chose or more reddi-whip .
Chicken breast cooked and sliced in baggie makes it easy to have a sandwich ready in a
flash. Stuff it in pita bread low go and load on veggies.
Weight watchers new white cheddar wedges is one point and is ok on low go , and 30
I usually eat egg white ommlet with vegs in it and it really stays with you till lunch
Low gi is working for me and i plan to stay on it forever.
Google it and just buy what is on acceptable list and do not eat what is not on list.
It is normal food no points to count and 0 odd to buy or not much to give up really.
Fitness Minutes: (2,640)
5/1/12 11:25 P
For breakfast, I typically have a Jimmy Dean Turkey Sausage Breakfast Bagel Sandwich which comprises turkey sausage, 1 egg white, and a slice of cheese on a whole wheat bagel along with a piece of fruit (apple, pear, banana, etc). The sandwich is no more than 260 calories and it's packed with protein and fiber. If I don't have that, I'll have a serving of oat bran with fruit and a serving of flavored Greek yogurt, or 2 slices of whole wheat toast, fruit, and Greek yogurt.
For lunch, I usually take leftovers, or I'll have a Lean Cuisine or a Weight Watchers Smart Ones meal. I do try to limit myself to no more than 2 frozen dinners a week since they tend to be a bit high in sodium.
Fitness Minutes: (590)
5/1/12 11:21 P
I usually make a few days worth of quinoa on a Sunday night and in the morning microwave it up with a sliced apple & a dash of cinnamon and I've got a nice balanced quick breakfast.Good luck :)
Fitness Minutes: (8,756)
5/1/12 11:16 P
More breakfast ideas: 1) 2-egg omelet w/0.5 oz cheese. Make an 8-egg batch on the weekend and nuke a slice each morning. 2) Thin layer of PB&J (low sugar jam) on whole wheat sandwich thin(s). 3) Fat-free cream cheese & avocado on whole wheat sandwich thin(s) Plus add fruit to any of the above to fill you up. These are surprisingly low calorie (if you utilize good portion control) and filling! Each breakfast is 200-300 calories including fruit.
Fitness Minutes: (55,882)
5/1/12 11:07 P
One new idea I tried recently and was most pleasantly surprised: whole wheat tortilla, spread with 2 tbsp. cream cheese, sprinkle with 1 oz. of raisins and some chopped walnuts. I am not usually a fan of walnuts, but I was curious as to how all of this would "go" together. I LOVED it and boy did it stick to the ribs. Plus, walnuts are heart healthy as well. If I do not have tortillas, I just spread the cream cheese on a slice of whole grain bread and eat it open faced.
I also enjoy the dark chocolate almond milk mixed with some protein powder and then have a hard boiled egg white on the side, and a piece of fruit.
Thanks to everyone for sharing. I have written down some ideas to try myself!
Fitness Minutes: (1,250)
11 5/1/12 10:50 P
I have days where I have to eat a lunch on the go. I will eat something like 4 tbs.hummus on a whole wheat tortilla with chopped veggies and fruit, or a chickpea salad (make it like tuna but with mashed chickpeas) on a whole wheat sandwich thin. I also like avacado, sprout, and tomato sandwiches on Ezekiel bread. I generally take leftovers for lunch or occasionally have a vegan Lean Cuisine, but on the rare times where I have to eat lunch on the go, those are the types of things I have for lunch.
For breakfast, I like one of the higher protein Kashi cereals like Good Friends with walnuts and sliced bananas added and almond milk.Sometimes I will heat up an Amy's tofu scramble pocket in the toaster oven. On rare occasions, I throw together a tofu scramble or have Ezekiel toast with Earth Balance and jam.
For snacks, I usually have fruit, or maybe some graham crackers, or a serving chips with 100 calorie pack of guacamole (the chips an d guacamole are a big treat for me.) Occasionally I might have a small bowl of cereal or popcorn, or a sandwich thin spread with almond butter and a sliced banana.
Edited by: SMILING1809 at: 5/1/2012 (22:56)
5/1/12 10:10 P
Thank you all so much for sharing your ideas about what has worked well for you for healthy and fast breakfast/lunch and snack options for someone on the go. My sales job is going really well and I have learned a lot my first two days. Lunches for me have been fun these first two days--my boss took me out to lunch at Macaroni Grill and I enjoyed a delicious salad and then today I was out with another sales associate and the restaurant owner that we were talking with shared his all natural healthy roasted chicken combination meal with me. The portion was so generous that I only ate half of the chicken breast and 1 1/2 tortillas saving 1/2 chicken breast, a chicken wing, 1 1/2 tortillas, freshly made beans and most of the rice drink beverage for tomorrow's lunch. Also, my co-worker and I split a piece of cheese cake which was a light and creamy, healthier version of the typical New York Cheese Cake. If you have a ChickeNuevo Original Mexican Grill where you live; I highly recommend going there. www.chickenuevo.com They make all of there food by scratch and nothing comes out of a can. They cook healthier meals than I do! YUMMY!
This afternoon at the office; I shared orange slices with my co-workers and about half of them took a slice. Healthy snacks are important to share! What healthy snacks do you share with your co-workers?
Please keep sending ideas for breakfast, lunch and snacks. I really appreciate all of the different options that you are sharing with us! Do you have any shopping tips for finding healthy items on the go during the day?
Fitness Minutes: (20,400)
2,704 5/1/12 8:59 P
Lately I've been eating overnight oats for breakfast every day. They take five minutes in the evening the night before, and zero seconds in the morning!
Fitness Minutes: (69,867)
3,526 5/1/12 8:32 P
I like to make egg cups for breakfast.
6 eggs scrambled *any fillers you want - I like green pepper and onion*
mix everything together spray a muffin pan put 1/4 cup of the mixture into each cup bake at 350 for 10-12 mins
You can throw one in the microwave and grab a piece of fruit
For lunch I would invest in a good thermal lunch container and take warm soups or chili with you in the winter.
For summer, I would stick with sandwiches, wraps and salads.
Fitness Minutes: (16,922)
5/1/12 8:22 P
This post is great and gave me tons of much needed breakfast and lunch ideas! Thanks everyone for sharing :)
5/1/12 5:27 P
Lots of great posts.
I have lots of great ideas for fast and on-the-go breakfasts and lunches in my new cookbook using Trader Joe's products, "Livin' Lean with Trader Joe's".
Many of my weight management clients don't eat enough protein, especially in the morning, and the recipes help them find ways to add more protein easily.
One of my favorite breakfasts from the book is something I named "Yoats". It's plain low-fat yogurt with uncooked oatmeal. You can add a tiny bit of stevia and blueberries. You don't have to cook the oatmeal, just let it sit for a few minutes for the oats to be softened by the yogurt. Yummy!
One of my favorite lunches from the cookbook is a recipe for canned tuna and hummus that can be used in a sandwich, atop a salad or used as a dip for vegetables.
Even if you don't live near a Trader Joe's, the recipes can be converted easily for "regular" products. The book is available on my website: www.HealthyTraderJoes.com, on Amazon, at Barnes and Noble, etc.
Fitness Minutes: (12,091)
458 5/1/12 4:55 P
I really enjoyed this discussion. Breakfast has always been my least favorite meal because I'm always in such a rush - so thanks for the great ideas! I love yogurt and oatmeal so I see several ideas that will get me trying something different....
For breakfast I like low fat cottage cheese, and pineapple, with 1/4 sunflower seeds, it's very filling, you get protein, dairy, fruit, and fats all in one. I measure out my cottage cheese the night before, and I buy the little cups of pineapple, then I mix it all together and head out the door if I am in a rush, you can eat it at red lights =) My other go to is 2 hard boiled eggs, and an orange. I have found that if I get at least 10-15 grams of protein in the am, my day goes a lot smoother, and I have less hunger and cravings.
For lunch I like to do wraps, I purchase whole wheat tortillas, sliced chicken, and shredded mozz cheese, put 3 z chicken on the tortills, and 1/4 cup of cheese, and nuke it for about 30 seconds. Then I have a veggie, or a fruit with it. Twice a week for lunch I have fish, I like the Gorton's grilled tilapia, it come in packs of 2, so you only need 1 pack a week, and you can leave it at work. I have this with an avocado and a little salt. quick and easy.
snacks I keep simple, but I always plan 1, either a stick of light string cheese, or a 5.5oz V8. they take 2 minutes but they keep the hunger at bay.
Peanut butter is good on those frozen waffles too. Make them whole grain....
Fitness Minutes: (10,467)
5/1/12 2:10 P
I've started making waffles on the weekends and tossing them in the freezer. Just pull one out in the morning, toast to reheat, and have with eggs, fruit and/or yogurt.
If you keep prepared veggies on hand, an omelet is a quick make in the morning. Need it to go? Wrap it in a tortilla and you're off.
Instant oatmeal, if you watch the sugar, is another quick and filling breakfast, paired with some fruit it can last you quite a while.
For lunch, I often just go with the tried and true dinner leftovers.
Fitness Minutes: (50,848)
603 5/1/12 12:59 P
For breakfast I toast a light multigrain english muffin, scramble an egg in the microwave, and make an egg sandwich with polaner fruit spread with fiber. Healthy, low cal, and takes all of a minute and a half.
Thanks everyone....these are some great ideas to help me stay focus as I begin this journey to a healthier lifestyle. I can't wait to try some of these wonderful ideas.
Fitness Minutes: (2,322)
5/1/12 12:33 P
For breakfast i try to make a frozen smoothie (I'll include the directions below). It only takes 5 mins and can be really affordable. If you get a reusable cold cup with a straw (TJ Maxx or Marshalls) you can blend and run out the door (that's what I do). Here is my recipe:
1/2 large banana 1/4 cup plain rolled oats 1 cup mixed frozen berries (lots of different options, choose a frozen fruit that's cheap and follow the serving size on the bag) 3/4 cup Silk Plain Soy Milk (Light) (You may need to increase / the soy milk by 1/4 cup depending on the fruit you use)
Add everything to the blend and hit "grind" Presto, breakfast
Fitness Minutes: (6,088)
5/1/12 11:42 A
Breakfast is a tough one, but I have totally kicked lunch's behind!
The trick is cold salads that are delicious and filling that I can make on the weekend and package to take to work all week. Look at options online including salads containing quinoa, lentils, brown rice, what berries, tofu and other delicious proteins and whole grains.
Fitness Minutes: (13,575)
871 5/1/12 11:39 A
love these ideas...thanks everyone for sharing
Fitness Minutes: (96,903)
5/1/12 10:47 A
anything frozen can help keep your cooler temp down: frozen smoothies, Wholly Guacomole can be frozen, bottles of water, etc.
Fitness Minutes: (96,903)
5/1/12 10:44 A
fresh fruit is a good thing to keep with you: apples, bananas, pears, cherries, grapes, etc. Some veggies and dip (I like the 100 cal packs of Wholly Gaucamole), cheese, crackers (portion these yourself in snack bags). We also eat Canadian bacon a lot!
sandwiches or wraps are great for lunch.
I always keep a protein bar with me so if I'm starving when I'm in the car, I have something to keep me from hitting the drive thru.
at the office I keep Kashi hot cereal, soup, black beans, Uncle Ben's brown rice, and bulgur. The bulgur I buy is a quick cook - boil some water in the microwave, pour it over the bulgur, cover and let sit for 10 minutes. I eat bulgur plain our use in place of rice. I steam veggies in the microwave (yellow squash, zucchini, asparagus, etc.)
Fitness Minutes: (23,601)
843 5/1/12 10:35 A
I pack breakfast and lunch every evening for the next day. Usually I pack a snack too.
Some things I like a lot: Hardboiled eggs Ryevita crackers with peanut butter Ryevita and Laughing Cow Cheese (I don't like eating processed stuff, but this doesn't need to be refrigerated) Apple or banana and peanut butter Hummus and carrots Fruit salad Bottled water Smoothies (make frozen banana, berry and yougurt smoothies--or whatever kind you like--and freeze in tupperware. After a couple of hours sitting out, they are somewhere between ice cream and yogurt in texture.)
If you don't have access to a fridge, getting a thermal lunch bag or box will make your lunch time considerably more pleasant. You can also freeze bottled water and pop one in your lunch to keep it cool.
I have tiny tupperware containers I fill with natural peanut butter ahead of time. I store them in the fridge and then I can just grab one and a piece of fruit or crackers and go. I do this for hummus too.
Fitness Minutes: (54,058)
5/1/12 10:34 A
I hard boil two eggs and smear about 1/4-1/2 cup Fage plain yogurt on a Flat-Out FlatWrap (90 cal) or on any one of Thomas' Bagel Thins. I also keep BetterFit Insant Oatmeal (Strawberries n' Creme, Apple Cinnamon for 130 cal, and the "fmelted hershey bar on oats" Chocolate indulgence (160 cal) is AMAZING) in my desk and it's GREAT with yogurt, eggs, or fruit to the side.
Fitness Minutes: (805)
5/1/12 10:23 A
Greek Yogurt is GREAT - even if you don't like 'real yogurt' (like me, too slimy). Appx. the texture of sour cream, usually with fruit in the bottom, delish, and a GREAT source of protein. For breakfast I found this great oatmeal called 'OatFit'. In comes in a variety of flavors like Cinnamon Roll and Apple Cinnamon so you don't have to worry about sweetening it and it's only 100 calories and filled me up for a few hours before lunch!! IF you have access to a microwave, I'm kinda obsessed with the Lean Cuisine Frozen Snacks like Spinach Artichoke Dip. Plan on trying the spring rolls today. I also am doing Asian Chicken Wraps for lunch this week. I pre-made the chicken on Sunday and put it in tupperware and put it in the fridge. All I need is to wrap it in my Romaine Lettuce and its ready to eat! It was on SparkRecipes - was easy to put down to one serving, and when my upstairs neighbor came down to get laundry he mentioned how yummy my apartment smelled!!
I like to put in a container 1/4 cup old fashioned oats, 1 container light yogurt (your choice of brand and flavor). Mix together and top with fresh berries and and a few sliced almonds. You can take this to work. As it sits it softens the oats, but leaves them a little chewy. yum! I am also a fan of leaving a bowl of boiled eggs in the fridge to grab and go! This and a piece of fruit make a great breakfast :) Remember on your Subway sandwich to be careful of the condiments. No mayo or oil... they add extra calories and fat. Mustard, spicy mustard & vinegar are great choices! on your new job!
Breakfast like muslie or oatmeal (done in the microwave) with some fruit and milk is good.
Lunch you can make wraps or sandwiches with lean meats/cheese and salad inside. Or you can a big batch of something like a pasta/quinoa/couscous salad and take that in for the week. There are lots of recipes on sparkrecipies. Yogurt and/or fruit for dessert.
5/1/12 8:04 A
I just want to say thanks for all the great ideas--BETHARDS, EX-PRESSO, MICHELLEXXXX, LAWLI56 and VEG_GIRL04. I am going to hard boil some eggs this morning to have available for the rest of the week and I love all of the easy options. I am not much of a cook but these are all great options that don't require a lot of prep time and that I can eat on the go. Thanks for the healthier version of the Subway sandwich BETHARDS (normal, I go for the turkey/ham on cheese Italian bread with lots of veggies but your option will cut down on the calories while still giving me a hearty lunch that will give me the energy I need to make sales calls).
If you have any more ideas or easy recipes; please send them my way. Again, thanks for all your help and ideas.
I grab an easy breakfast every morning and take it to work to eat at my desk. Some of my favorites include almond milk, fresh fruits, 100 calorie special k bars, hard boiled eggs, breakstone 2% cottage cheese containers, oikos organic greek yogurt, and rice cakes. I usually pick 2 of the above items for a breakfast around 200 calories. If you need more calories each morning - a protein, a fruit and a carb item should be great!
Something I learnt when on a camping holiday many years ago, no-cook oatmeal. Place the oatmeal is a dish and cover with milk or water. leave overnight and add dried/fresh fruit before eating. The oats absorb the liquid and fluff up nice and soft, hence no cooking needed.
Fitness Minutes: (5,830)
3,443 5/1/12 4:48 A
canned veggies (& a canopener) tuna/salmon packets fresh veggies (can buy prewashed/cut) fresh fruit leftover chicken breast (in a ziplock bag) hardboiled eggs (make Sunday night and grab one on your way out the door for bfast) big salad in a tupperware container string cheese
Everything you can prepare in advance ... I make my hubby lunch for work. for example a salat with edamame beans. Or lentils. wholemeal bread with grilled chicken, cucumber. pepper, carrots, cucumber to snack. yoghurt. salat made from noodles/black rice, eggs, grilled chicken, feta, tuna
he is pretty happy with that - its much more healthy than buying stuff in the bakery like his colleagues!
Fitness Minutes: (9,210)
189 5/1/12 1:58 A
Breakfast? Egg white omlettes.........you can add spinach, onion, peppers.........awesome and quick! Snacks, fruit, boiled eggs, veggies, one serving of almonds. Lunch? Subway turkey sandwhich on wheat bread with all the veggies you can imagine...280 calories.add cheese? 320! I'm a big guy and that and a bottle of water fills me up! Then another snack before dinner.......laughing cow cheese and crackers.....fruit, veggies......that does it for me. I'm a cop and I spend 12 hours a day in my car and can still manage to eat well if I choose to! Good luck!
5/1/12 1:10 A
Help! I need some healthy, fast breakfast, lunch and snack options. I just started a full-time job today after being a stay-at-home mom for the past five years.
Can you please share what you make/eat for breakfast, lunch and snacks. My job is in outside sales and so I will not always have access to a refrigerator, microwave or other items. So, I need suggestions that can be used both in the mini-kitchen at work or on the go utilizing a cooler that I keep in my car.
I need to be able to keep my food budget under control while maintaining a healthy diet; so that I am not tempted to just stop at the nearest fast food place.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.