Easy, Healthy Meals for Professionals on the Go!
I pulled products and recipes from all over the web… but these are on the Top of my list! For more recipe ideas and product tips,
visit sites like SnackGirl, Living Well, Healthy Living, Cooking Light, Eating Well, and others. ENJOY!
EASY PACKAGED SNACKS
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The Gnu Bar – snack bar that is delicious and has a simple ingredient list. About 50% of your daily recommended fiber and
average 140 calories (4g fat, 30g carbohydrates, 4g protein, 12g fiber, 30 mg sodium). I tried the Gnu Chocolate Brownie
Bar based on a website’s recommendation and loved it.
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The Lara Bar – SnackGirl.com refers to these as “the holy grail for healthy packaged snacking” for a reason! Less than 5
ingredients (which means less chemicals, sugar, and additives), healthy and they taste good. They contain whole foods dates, cashews, dried apples, dried cherries (depending on which bar you have). These bars are not a low-calorie choice,
but still a healthy option all the same.
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Dole Diced Pears in Fruit Juice – I know, I know –fresh fruit is better. BUT, this is a good alternative for fruit on the go. Of
course fruit juice contains sugar, but not refined sugar, and no high fructose corn syrup. This snack has no artificial colors,
and no preservatives (other than vitamin C). NOTE: make sure you don’t get the fruit in Syrup by mistake (not that I made
that mistake. Ahem…).
EASY SNACK RECIPES
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Mango and Raspberry Smoothie
In a blender, puree ½ cup coconut water, ½ cup frozen mango, ½ cup frozen raspberries, 2 ounces tofu, and 1 teaspoon
agave nectar until smooth. 173 calories | 7 g fiber | 6 g protein | 2 g fat
Crackers With Chocolate-Hazelnut Spread and Banana
Dividing evenly, spread 2 crisp bread crackers with 1 tablespoon chocolate-hazelnut spread. Top with 1 sliced small banana.
214 calories | 6 g fiber | 4 g protein | 7 g fat
Cherry Tomatoes With Goat Cheese
Dividing evenly, top 5 halved large cherry tomatoes with 2 tablespoons fresh goat cheese. Sprinkle with 2 teaspoons
chopped herbs (such as chives, basil, or parsley). 98 calories | 1 g fiber | 6 g protein | 7 g fat
Tropical Yogurt Parfait
Top ½ cup plain low-fat Greek yogurt with 1 cut-up kiwi and ¼ cup cut-up mango. Sprinkle with 1 tablespoon chopped
unsalted roasted cashews. 204 calories | 3 g fiber | 12 g protein | 7 g fat
Sesame Popcorn
Toss 4 cups popped popcorn with ½ teaspoon toasted sesame oil and ½ teaspoon sesame seeds. 152 calories | 5 g fiber |
4 g protein | 4 g fat
Bagel With Ricotta and Strawberries
Spread ½ toasted whole-grain “flat” bagel with 2 tablespoons fresh ricotta. Top with ⅓ cup sliced strawberries. Drizzle with
1 teaspoon honey or agave nectar. 148 calories | 4 g fiber | 7 g protein | 5 g fat
Ham and Jicama Wraps
Dividing evenly, wrap 6 jicama or celery sticks with 3 slices ham. Serve with 1 teaspoon whole-grain mustard for dipping. 74
calories | 2 g fiber | 8 g protein | 2 g fat
EASY LUNCH RECIPES
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Crunchy Tuna Wrap: 382 calories. Why it rules: Greek yogurt makes this tuna salad just as creamy as the classic mayo
would, but without all the extra fat and cholesterol!
- 1 whole-wheat wrap: 130 calories, ½ a 6oz.-can of tuna: 90 calories, ¼ cup non-fat Greek yogurt: 30 calories, ½ a celery
stalk, chopped: 5 calories, 3 slices roasted red peppers: 30 calories, 1 handful of baby spinach: 5 calories, 1 squeeze of
lemon juice: <1 calorie. Side Snack: 1 cup cherries (90 calories)
Grilled Cheese with Tomato and Turkey: 345 calories. Why it rules: This healthier version of a grilled cheese has no butter
and adds in turkey for extra protein!
- 2 slices whole-wheat bread: 180 calories, 3 slices deli turkey: 90 calories, 1 slice provolone: 70 calories, 1 small spritz
olive-oil spray (to grease pan panini press!): 5 calories. Side Snack: 1 small apple (60 calories)
Caesar Salmon Wrap: 364 calories. Why it rules: Light dressing and heart-healthy salmon make this a winning wrap.
- 1 whole-wheat pita: 80 calories, 1 5oz.-can of salmon: 120 calories, 2 tablespoons light Caesar dressing: 60 calories, 1
tablespoon grated parmesan cheese: 25 calories, 1 handful spinach: 5 calories. Side Snack: ¼ cucumber sliced with 2
tablespoons of hummus (75 calories)
Veggie Sub: 380 calories. Why it rules: Get your daily serving of veggies and them some with this flavorful sandwich.
- 1 6-inch whole-wheat sub roll: 220 calories, 2 tablespoons hummus: 60 calories, ¼ cucumber, sliced: 15 calories, 1
small tomato, sliced: 10 calories, 5 black olives, halved: 40 calories, ½ carrot, shredded: 30 calories, 1 handful alfalfa
sprouts: 5 calories. Side Snack: 1 large handful of sweet potato chips
Ham, Pear, and Swiss Sandwich: 395 calories. Why it rules: Deli ham is leaner than its Christmas dinner version, but still
packed with protein. Choose a low-sodium version for best results.
- 2 slices whole-wheat bread: 180 calories, 3 slices deli ham: 100 calories, 1 slice Swiss cheese: 70 calories, 1/2 pear,
sliced: 45, 1 teaspoon honey mustard: 5 calories. Side Snack: ¾ cup apple chips (80 calories)
(Sources: realsimple.com, eatingwell.com, cookinglight.com, greatest.com, snackgirl.com)