Healthy on-the-go

Healthy on the go part 3: Prep ahead

This week on Healthy on-the-go, we are talking about how to be prepared. 

It's helpful to know what the healthy options are when you have to grab food on the fly, but it's always better to eat snacks and meals that have been prepared at home, ahead of time. 

And it's not as annoying or time-consuming as you think. 

For example, when you make soup (which is once a week in our weekly, seasonal food meal plans), make a double batch and freeze the extra in individual sized mason jars. Grab a jar in the morning to eat for lunch - let it sit out on your desk to thaw. 

Salad jars can be made in bulk at the beginning of the week. The dressing sits at the bottom and the hearty veggies and grains are layered on top, so it can sit like that for a few days. Make 5 of these on Sunday for an easy grab and go lunch all week long. 

The snacks listed take 30 minutes or less to prepare. Pick 1 or 2 to make over the weekend and have on hand for the week. 

Check out the list below, and sign up at the bottom if you want the full printable guide next week!


  • Roasted Chickpeas: toss chickpeas with olive oil, cumin and chili powder. Spread out on a baking sheet and roast at 400 degrees for 30-40 minutes. 
  • Hard boiled eggs: make in bulk at the beginning of the week.
  • Energy Bites: 1 cup oats, 1/2 cup almond butter, 1/2 cup flax seed, 1/4 cup honey, 1/4 c dark chocolate chips. Combine and roll into balls. Store in the freezer. 
  • Sweet Potato Chips: Slice a sweet potato into thin chips, drizzle with olive oil and spices and roast in the oven at 300 degrees until crisp. 
  • Smoothies: Make at home and bring to work! Be sure to include fat and protein (hemp seeds, coconut oil, avocado, etc.) 
  • Chia Pudding: combine 1/3 cup chia seeds, 1 1/2 cups coconut milk, 2 T. maple syrup, and 1 t. vanilla in a large mason jar. Store in the fridge overnight and in the morning you have delicious pudding! Keep at work all week long for a tasty, energizing treat. 
  • Veggie Bags. Slice up a bunch of veggies, drizzle with lemon juice and your favorite fresh herb. Pack in bags for the week. 


  • Salad Jar: In a wide mouth mason jar, pour a thin layer of dressing at the bottom, then layer in hearty veggies, beans, grains, nuts, proteins, and dark leafy greens. 
  • Egg muffins: Make quiche in muffin tins. Freeze in individual bags for a grab and go lunch to warm up at work. 
  • Wraps: In your favorite tortilla, wrap up hummus, avocado, veggies, beans, and cheese. 
  • Soup: When you make soup for supper, double the recipe! Freeze the extra in individual mason jars for a grab and go lunch you can warm up at work. 

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