These on-the-go meals that get the thumbs-up from our nutrition experts
In today’s “on-the-go”, high paced lifestyle we all want things done as fast as possible, and don’t like to feel like we’re wasting valuable time. It’s not surprising that we often grab a bit whenever and wherever is most convenient (fast food, between meetings…). Most of us don’t have the time or the energy (or the budget for a chef!) to prepare the healthy meals we’d like to eat.
That said, there are some delicious and healthy meals that won’t take longer than a few minutes to prepare. Take a look at these tasty meal ideas, form our experts.
1. Egg white and oatmeal flap jacks:
In a blender mix together 4-5 egg whites, 40-50g of oats (or oatmeal), 1 heaped tablespoon of your favourite pure protein powder and sweetener to taste. Blend thoroughly, then fry in a non-stick pan flap jack style… Sprinkle with cinnamon for taste (makes 4-6 small flap jacks). These can be stored in the refrigerator and carried around with you in Tupperware or Zip Lock bags as a convenient on-the-go meal option.
2. Oats and whey shake:
This is really easy to prepare and is convenient to carry around while on-the-go, and is surprisingly tasty. In a shaker add 40-50g of oats (quick cooking natural variants are best) and a serving (30-40g) of your favourite flavoured pure whey protein powder. Carry this around in your bag or car so whenever you are in need of a convenient, healthy meal, simply add 300-400ml of ice cold water, shake vigorously and allow the oats to “hydrate” for a minute or two, then enjoy! Remember to shake between sips.
3. Instant oats and whey:
Breakfast is perhaps the most important meal of the day because it gets your blood sugar levels up in the morning, takes the body out of it’s over night fasted, catabolic state, kick starts your metabolism and helps to keep your energy levels high throughout the day. So skip the coffee and donut when in a rush and throw some boiling water over a sachet of “natural” instant oats, stir, allow to cool and then mix in a serving of your favourite whey protein, plus sweetener to taste.
4. Super snack:
A handful of dried mango (or a handful of raw, unsalted nuts – pecans, walnuts, almonds) and 50g of game biltong.
5. Power lunch:
A sachet or two of tuna or salmon (in brine or low fat variants only) with 4 or 5 plain unsalted rice cakes. Or 100-200g of pre-cooked chicken breasts (watch out for sugar-loaded basting sauce though!) on a wholewheat seeded roll.
The secret to success is about hard work, conscious diet choices, and lots of preparation.
Want more? Check out our Sexy Glutes Diet, a FREE eating plan to get you started.
Author: Tanja Schmitz
Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.