Practical Tips for a Healthy Travel Lunch: On-the-Go Meal Prep

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How to Take a Healthy Lunch on the Go: Traveling or to Work

In today’s fast-paced world, it’s easy to fall into the trap of grabbing convenience foods when you’re on the go. Whether you’re traveling or heading to work, maintaining a healthy diet can seem challenging. But with a little planning, it’s absolutely possible to pack a nutritious, delicious lunch that fits your busy schedule. Let’s dive into some practical tips for taking a healthy lunch on the go, so you can nourish your body wherever life takes you!

1. Embrace Meal Prep Magic

The key to a successful on-the-go lunch is preparation. Set aside a little time at the beginning of the week to prep your lunches for the days ahead. Here are a few simple ideas:

• Mason Jar Salads: These are perfect for travel or work. Start with the dressing at the bottom, followed by your favorite veggies, protein like grilled chicken or tofu, and top with leafy greens. When you’re ready to eat, give it a shake, and your healthy salad is ready to go!
• Protein-Packed Wraps: Use whole grain or low-carb wraps filled with lean protein like turkey, chicken, or plant-based options. Add veggies and a healthy spread like hummus or avocado. Wrap tightly in foil, and you have a meal that travels well and is easy to eat on the go.
• Veggie and Quinoa Bowls: Cook up a big batch of quinoa and roasted vegetables at the start of the week. Pair them with different protein sources each day like beans, grilled chicken, or hard-boiled eggs. These bowls are nutritious, filling, and easily stored in individual containers.

2. Invest in Quality Containers

If you’re going to be traveling or at work for an extended period, having the right containers makes all the difference. Look for:

• Insulated Containers: These are great for keeping hot foods like soups, stews, or warm quinoa bowls ready to eat at lunchtime. There are a lot of good options but I do know that Stanley food containers will keep food warm or cold.
• Bento Boxes: Perfect for portion control, bento boxes allow you to separate your food into sections, making it easy to include a variety of nutrient-dense options like fruits, veggies, lean proteins, and healthy fats. FIT Strong & Healthy make great compartment glass containers. These are some of my favorites. I can easily store leftovers and they are ready to travel right from the fridge. Keweis Silicone Food Storage Containers with Lids are collapsible silicone bento boxes, for meal prep and are BPA Free. Salads and breakfast items such as chia seed pudding and oatmeal are great to store in glass containers. I like the DRKIO 4 Pack Overnight Oats Containers with Lids and Spoons 16 Oz Glass Mason Jars because they are easy to store and come with a spoon.
• Reusable Snack Bags: If you prefer to keep things lightweight, reusable snack bags are perfect for packing small portions of nuts, fruits, or veggie sticks. I like the PLF Pack Dishwasher Safe Reusable Snack Bags. They are BPA free. They come in different sizes.

3. Choose Nutrient-Dense, Travel-Friendly Foods

Packing foods that are nutrient-dense and travel well is essential for keeping your lunch fresh and satisfying. Consider options like:

• Hard-boiled eggs
• Greek yogurt (kept in a cooler if needed)
• Whole fruits like apples, oranges, or bananas
• Nuts and seeds
• Veggies with hummus
• Canned tuna or salmon (in a pouch for easy storage)

These items are easy to pack, don’t require refrigeration for several hours, and provide the energy you need to power through your day.

4. Hydration is Key

Don’t forget about hydration! Carry a refillable water bottle with you to avoid dehydration, which can sometimes be mistaken for hunger. You can also pack hydrating foods like cucumbers, watermelon, and oranges to help you stay refreshed throughout the day. I find the Stanley Cup keeps my drink cold and the cute colors make it a fun carry along!

5. Healthy Snacks for the Road

When traveling, it’s easy to reach for processed snacks. However, packing your own healthy snacks ensures you’ll stay on track with your health goals. Some great options include:

• Trail mix with nuts, seeds, and dried fruit
• Homemade energy balls (a blend of oats, nut butter, and a sweetener like honey) Snag my free Ultimate Protein Snack Guide that includes a great Protein Ball Recipe!
• Sliced veggies like carrots, cucumbers, and bell peppers
• Rice cakes with nut butter

These snacks will give you a steady supply of energy without causing a sugar crash.

6. Make Use of Coolers and Ice Packs

If you’re traveling long distances or won’t have access to refrigeration, packing a small cooler or insulated lunch bag with ice packs is a lifesaver. This allows you to bring perishable items like salads, yogurt, and sandwiches without worrying about spoilage.

7. Be Mindful of Portions

When you’re on the go, portion control can become an afterthought, especially when eating out. By preparing your lunch ahead of time, you can control portions and ensure you’re eating balanced meals that include proteins, healthy fats, and complex carbs. This will help you avoid overindulging and keep your energy levels stable throughout the day.

Final Thoughts

Taking a healthy lunch on the go doesn’t have to be difficult or time-consuming. With a little planning and the right tools, you can easily enjoy nutritious meals whether you’re traveling, at work, or just running errands all day. By staying consistent with your meal prep and packing balanced, satisfying options, you’ll feel energized and focused no matter where your day takes you.

Read my Healthy Eating Made Easy: The Power of Meal Prepping blog. You will find tips on how meal prepping can be a game-changer for those looking to maintain a healthy diet and lifestyle!

Happy, Healthy Lunch on the Go!

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