3 Healthful Recipes to Eat on the Go

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Life never seems to get any less busy, does it?

Yesterday I realized that one of my most ingrained healthful habits for busy days has not yet been shared with you. I'm talking about creating balanced and portable meals to eat on the go.

I started making travel-friendly meals on particularly busy days, and soon found that most days are particularly busy! Those travel-friendly meals offered the fuel I needed to get everything done, without costing too much time for themselves. Of course there were days when I picked up less healthful options, but I never felt very good after eating them, and found myself relying on the travel-friendly meals more and more.

So, for those particularly busy days that you or your clients may experience, why not try one of these 3 healthful recipes?

Breakfast SandwichOn-The-Go Recipe #1: Breakfast Sandwich

For a hot and filling breakfast that is low in saturated fat, I always turn to this quick treat. It's so much better than the drive-thru versions!


  • 1 English muffin
  • 1/4 cup non-fat egg substitute
  • 1 tablespoon low-sodium ketchup
  • 1 tomato slice


  1. Toast the English muffin.
  2. Pour non-fat egg substitute into a ceramic or glass bowl. Microwave on high for 2-3 minutes, until the eggs are firm and fluffy.
  3. Place eggs on the bottom of the English muffin and top with a sliced tomato and low-sodium ketchup.
  4. Put the other half of the English muffin on top of the ketchup and wrap the sandwich in a napkin.

Tomato Greens WrapOn-The-Go Recipe #2: Veggie Wrap

The featured photo of this wrap offers a different serving suggestion -- tapas-style! However, the recipe below has the most travel-friendly version.


  • 1 whole wheat tortilla
  • 2 tablespoons prepared hummus
  • 1 chopped, ripe plum tomato
  • 1 cup fresh greens


  1. Spread the whole wheat tortilla with the hummus.
  2. Place the diced tomatoes in a row down the center, then top with the greens.
  3. Roll wrap around tomatoes, keeping it as tight as you can.
  4. Wrap in foil or a napkin.

Roasted Winter Vegetable SoupOn-the-Go Recipe #3: Soup in a Travel Mug

This recipe does require more prep, but I find that if I make it in my downtime, I have the fixings for plenty of travel-friendly servings throughout the week. You can also freeze individual portions of the soup, then reheat them in the microwave when you need them.


  • 1 butternut squash, halved and seeded, stem removed
  • 1/2 onion
  • 1 yellow bell pepper
  • 2 carrots
  • 4 cups low-sodium vegetable broth
  • 1 cup fat-free half and half
  • Dash black pepper
  • Dash hot pepper sauce


  1. Place the vegetables in a roasting pan and roast for 90 minutes at 325 degrees Fahrenheit.
  2. Puree the roasted veggies with the broth and fat-free half and half in a blender. It will take a few batches to puree all of the veggies until smooth.
  3. Place puree back on the stove and bring to a boil over low heat. Season with black pepper and a little hot pepper sauce (like Tabasco or Cholula).

So, what do you think? Want to offer any of these recipes to your clients? Or try them yourself?

Of course, I wouldn't let you go without a free handout! Check out this guide to healthful breakfasts on the go. It's excerpted from the Holiday Challenge, which can be adapted for use all year long!

Breakfast On The Go

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