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snacks

MY GO-TO ON-THE-GO HEALTHY SNACK + MEAL IDEAS

What do you eat that’s healthy when you are on the go? Today, I am sharing my go-to healthy snack and meal ideas for when I’m in the car, running errands or out and about. I am all about balance and finding healthy options wherever I am. BUT, I also like to pack my own food items when I know I’ll need something to munch on. Here’s what I opt for…

 

hummus-turkey-club-sandwich

 

MEAL IDEAS

If I know I am going to be gone for a long time, I pack a full meal as opposed to a bunch of snacks. Snacks are often carb-heavy and protein-poor. Protein is the macronutrient most responsible for satiety aka the state of feeling full. Have you ever snacked all day yet still feel hungry? This could be why! When I need substance., I opt for a full meal.

 

WRAPS/SANDWICHES

My husband and I take our little guy, Leo out for picnic lunches quite often. We pack sandwiches and go to the park. I think of sandwiches as a “kid thing” but I wish I would have thought of doing this for myself sooner. Sandwiches are quick to put together and they pack well, so now I started taking them with me when I know I’ll be gone for awhile and may want a bite to eat!

MY GO TO SANDWICH: 2 slices of Dave’s Killer bread + 3 oz off the bone, all natural ham + slice swiss cheese + lettuce (protein, fat, carbohydrate, veggie – all the meal plan macro groups for a complete meal)

 

SALADS

Like sandwiches, I think I opt for packing a salad because it’s pretty quick to throw together and it stores well in a food container. Salads are far from boring when you get creative with all you can put on top. Plus, I now buy a lot of salad kits from my grocery store which come with awesome toppings included.

MY GO TO SALAD: bed of greens, pecans, blueberries, strawberries and 1 can of solid, white albacore tuna and raspberry balsamic vinaigrette (packed on the side). SO delicious and again, a complete meal.

 

SNACK IDEAS

The difference between a meal idea and a snack idea is that a meal hits all my macro groups that I aim for with each meal: protein, fats and carbs… plus veggies for added health benefits. Snacks, on the other hand, may be all carbs or all fats, so I would include other items with them to make a complete meal.

 

LARABARS

These are healthy, gluten-free bars made with very minimal, natural ingredients. There are several different flavors but my favorites are lemon and chocolate chip cookie dough. These are ones to stock up on and even to keep in your car/purse.

 

RX BARS

Another type of bar that is on-the-go friendly and tastes great. These pack a good amount of protein too.

 

NUTS

I have a thing for cashews, pistachios, marcona almonds and sunflower seeds. I get all my nuts at Trader Joes – they have the best prices! I organize them in my pantry (have you seen my pantry organization, here) so it’s very easy to put some into a container/baggie for a grab and go option.

 

MUFFINS

Muffins are always a delicious idea in general. I try to make healthy, homemade muffins regularly because they’re a great meal addition. Plus, they pack well.

MY GO-TO MUFFIN RECIPE: Chocolate Protein Muffins

 

APPLES/BANANAS

Fruit, specifically appples and bananas work really well on-the-go. I’ll even pack a PB packet ( these are my favorite!) so that I can have apple or banana and PB… healthy fats + carbs! Plus, the combination slows the digestion process making it even healthier.

 

HUMMUS + VEGGIES/PRETZLES

Another food combo I love. I buy the Sabra hummus ( these ) and I eat them with either pretzels or veggies. My favorite pretzels are actually the Glutino brand ones ( these ones ). My husband doesn’t eat gluten free but he asks me to buy these because they taste even better than an original pretzels! I also love bell peppers with hummus so sometimes I’ll pack that instead.

 

DRINK IDEAS

COLLAGEN:

You know I am a huge fan overall of Vital Proteins collagen (more on why here). Their quality is top notch and they’re the only brand I find that has tasty collagen drinks.  I actually prefer buying collagen in the stick packs as opposed to the canisters because I keep them in my purse and car to have when I am out and about. My favorite is this product – you get 12 grams of collagen for all the digestive, join and skin benefits AND 11 grams of protein so it’s actually a good option to tie you over until your next meal. 

 

PROTEIN SHAKES

Protein powder + water is a great option for a protein source when you’re out and about. If you want my full post on how I select a protein supplement, read it here!

 

HOMEMADE ELECTROLYTE WATER (recipe here)

When I leave the house, I always take water with me. When I am really on my game, I make my homemade electrolyte water… greater hydration, less headaches and overall just feeling better is why I stick with it!

 

SMOOTHIES:

Smoothies are a great way to consume a complete meal while on the go. My preference is to swing by a Smoothie King. They have a cleaner blending initiative now… no added sugar, no high fructose corn syrup, no artificial colors or flavoring. They’re also blending whole, organic fruits and veggies into many of the smoothies. This month they are doing organic pumpkin! YES! I stopped by just the other day and there were 4 pumpkin flavors… I went with the Slim-N-Trim pumpkin because the macros were exactly what I was looking for: 15 grams protein, 2.5 grams fat, 42 grams carbohydrates – 240 calories. And it was delicious! If you’re a pumpkin spice girl, you’ll love these!

 

I hope this helps give you some inspiration and ideas for your on-the-go snack and meal ideas. Happy eating :):) XO

HEALTHY CREAMY SALSA DIP RECIPE

I’m seriously kicking myself for not thinking of this guilt-free, delicious snack sooner. At only 5 ingredients and all of 3 minutes to prep, it’s something everyone can make!

So, I love the football/fall season we are in but not because of the sport or cooler weather haha. I enjoy the atmosphere it creates in the home on Sunday.

I’s relaxed. There’s chili cooking on the stove. I’m cuddled under a blanket surrounded by my family. Football is on the television. I’m not watching but likely perusing Instagram or filling my online shopping cart with items I’ll probably never purchase haha. And, there are delicious snack sprawled across the table.

I’m all about eating treats on occasion and enjoying that healthy balance. BUT, I’ve also found there are a lot of ways I can enjoy snacks that are still healthy. This is one of them! Seriously, I think I’m making this for every party I host. I hope you and all your guests enjoy it as much as my friends and family have!

INGREDIENTS:

1 cup salsa

1 cup plain, nonfat Greek yogurt

1/4 cup fresh cilantro, chopped

1 tsp chili powder

1 tsp ground cumin

INSTRUCTIONS:

1. In a medium bowl, combine all of the ingredients

2. Refrigerate for 1 hour so the flavors blend. Serve with tortilla chips or vegetables.

 

Print Recipe
Creamy Salsa Dip recipe
Course Sides
Servings
Course Sides
Servings
Instructions
  1. In a medium bowl, combine all of the ingredients
  2. Refrigerate for 1 hour so the flavors blend. Serve with tortilla chips or vegetables.
Recipe Notes

Recipe yields ~2 cups & makes 4 servings (1 serving = ~ 1/2 cup)

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HEALTHY YOGURT TOAST RECIPE

If you haven’t had yogurt toast before, you’re in for a real treat with this one! PB Toast has been one of my breakfast staples for as long as I can remember… I’ve been eating it for so long that I can recall my mom making it for me day after day before I headed off to school as a youngster lol. Anyways, I’ve always been a toast in the AM type of gal.

 I’m also sure to include protein with my toast. To share another something about my mom… she was huge on us having protein for “brain power” before school haha. I guess that stuck with me. I’ll do a protein shake, eggs or greek yogurt with my toast, which is what made me think to top my toast with… yogurt!

It then evolved into adding chopped fruit, shredded coconut and chocolate because why the heck not haha.

This is just a personal little goal of mine… I’ve also been trying to add in extra beneficial foods like flax to my smoothies or in this recipe, I added acai powder. If you want to stretch yourself to try it too, go ahead! But, this recipe is still great without it!

INGREDIENTS

1/2 cup blueberry or flavored Greek yogurt

2 tsp acai powder

2 slices Ezekiel bread (or bread of choice)

1/2 cup chopped strawberries

2 tbsp dark chocolate chips

1 tbsp shredded, unsweetened coconut

INSTRUCTIONS

 

In a small bowl, whisk together the yogurt and acai powder

Toast bread lightly. Spread yogurt mixture between slices.

Top with strawberries, chocolate and coconut.

 

Print Recipe
Yogurt Toast Recipe
Instructions
  1. In a small bowl, whisk together the yogurt and acai powder.
  2. Toast bread lightly. Spread yogurt mixture between slices.
  3. Top with strawberries, chocolate and coconut.

PIN IT TO SAVE

PRINT IT TO SAVE

PRINTER-FRIENDLY VERSION

>>DOWNLOAD HERE <<

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Orange Tomato and Fresh Oregano Salsa Recipe

It’s the time of year when we all just want to be outside
and play with friends and family. Whether it’s a beach party, a picnic, or a
barbecue, social gatherings mean food.
And this salsa will be an amazing addition to any of your late summer outings. It’s fresh and sweet and spicy, and
works perfectly on grilled chicken or with any kind of sliced vegetables as a
snack. Also, the great flavor partially comes from fresh oregano. Dried oregano
is a staple in Mexican dishes, but using straight-from-the-farmers-market
oregano will make everyone come back for more.

Enjoy!

  

Ingredients:

1 pint orange, red, or yellow cherry tomatoes, quartered

1 small red onion, diced

1 jalapeno, seeded and diced

1 lime, juice and zest

1 tablespoon fresh oregano

1 tablespoon cilantro

*Recipe yields 2 cups
*Pair this with the “Hint of Lime Tortilla Chips” recipe found in the Guilt Free Food Guide

Instructions:

Place all of the ingredients in a bowl, and stir well. Let
the flavors meld at room temperature for an hour.

Or: If you don’t feel like chopping everything, you can put
all of the ingredients in a food processor. I think it’s prettier in little
pieces, but sometimes you don’t have the time to do that!
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HEALTHY QUESO RECIPE (DAIRY FREE)

Ohhh myyyy goshhhh….
I’ve literally been dying to share this recipe with you!

 

I’m a Wisconsin native…cheese is like a nonnegotiable, but when it comes to my belly and bloating, I try to do dairy in moderation. So, I’ve looked FOREVER for a dairy free queso recipe. There are some really great ones out there that use cashews. While cashews are a healthy fat, they’re also very calorie-dense, so the amount of cashews those recipes call for would make for one very high calorie and high fat meal. I couldn’t give up on my healthy queso quest! Finally, I stumbled upon a recipe by the Minamalist Baker and oh my gosh…it’s fab!
 
This recipe uses…. wait for it…. EGGPLANT as the base! Your taste buds would never guess and I think I love it even more knowing the queso packs a veggie and nutrient punch! I even tricked Anthony into thinking I simply whipped up normal queso. When he licked the bowl clean, I knew this recipe was a winner! I hope you and your family find it to be so too!!
 
Ingredients:
Eggplant ((8 rounds, sliced about 1/3″)
Olive oil
Sea salt
1.5-2 cups unsweetened almond milk
3 tbsp nutritional yeast
1/4 tsp garlic, minced
1 tsp cumin
1 tsp chili powder
2 tsp corn startch
1/4 cup chunky salsa
 
Instructions:
Start by slicing the eggplant into 1/3 inch rounds. Sprinkle both sides of the eggplant flesh with a little sea salt to draw out some of the moisture and bitterness….let sit for 10 minutes. Rinse in a colander with cool water and pat dry.
 
Preheat the oven to a high broil and place the eggplant rounds on a baking skeet lined with parchment paper or nonstick spray. Drizzle a little olive oil on both sides of the eggplant and sprinkle on a pinch of sea salt.
 
Broil the eggplant rounds on high for 4 minutes on each side, flipping half way through. Watch them carefully so they do not burn! Once they’re tender, remove the eggplant rounds from the oven and wrap them loosely in tin foil, forming a packet to steam the eggplant.
 
After a few minutes, open up the tin foil and peel off the eggplant skin. The skin should now peel off rather easily!
 
In a blender or food processor, place in the eggplant, 1.5 cups of unsweetened almond milk, 3 tbsp nutritional yeast, minced garlic, cumin, chili powder & corn startch. Blend until smooth and creamy. If you prefer a thinner consistency, add more almond milk. Taste test and add more chili powder or sea salt if desired! 
 
((Nutritional yeast is the secret ingredient…it makes for one cheesy, delicious and healthy snack! I found mine in the health food section of the grocery store, but you can also purchase it online – here))
 
Transfer the queso to a small sauce pan and warm over medium heat until the queso thickens and bubbles. This will take about 5 minutes…the longer you do this step, the thicker the queso becomes.
 
If the queso isn’t as thick as you want, combine 1 tsp cornstarch, a splash of almond milk and 2 tbsp of the already made queso. Then, add that back into the saucepan.
 
Once warm and thick, remove from the head and stir in DRAINED salsa. If you put in the liquid, it will make the queso runny.
 
Serve with chips ((I have delicious, healthy chip recipes here)), vegies, or add to a chicken or beef dish! This queso also reheats well! 

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