Finding solid on-the-go foods is imperative for smashing success in your health and fitness endeavors.
Read time: 6 minutes
If you bust your ass with your training (which you are doing, right?), you need great, quality, muscle building and metabolism kickstarting convenience foods that aren’t pure crap.
Choosing great foods is absolutely imperative to building a great physique that performs.
With this being said, our busy and hectic lives often make it extremely hard to find healthy and convenient foods.
I know the struggle, and believe me have I struggled!
I also happen to operate in the real world (unlike most health books and websites), and while it would be nice to sit down to a nice, healthy meal with perfectly balanced nutrients every three hours, I know this only happens in Fitness Fairy Tale Land where we all have personal chefs and no obligations but to work out!
But no fear! I’ve compiled yet another handy-dandy list, and this one packs a healthy punch.
Before we get into it here, let’s define what I’m talking about when I say cool buzzwords like best and easiest:
No cooking or very minimal cooking
High in protein
Lots of complex carbs and high in fiber
Packed with good fats
Foods that can be eaten anywhere and on the go
Foods that satiate hunger and keep you fuller longer
Takes less than 10 minutes to eat
Provides essential micro-nutrients
As you can see, we want ease of use, speed, and convenience all wrapped up in a healthy package!
Alright buddy ol’ pal, below and without further ado you will find the top foods that I have found to work in a pinch, foods that are easy to eat and just as healthy!
Eggs are almost the perfect food. They’re rich in good saturated fats, quality protein, b-vitamins, and have just about zero carbs. Eggs are such a miracle food, in fact, that they can reduce risk of disease and optimize certain functions regulated by the endocrine system, the liver, and the brain! Yes, eggs should be part of everyone’s diet! Hardboiled eggs are even better, and they can be brought anywhere for a quick meal on the go. Boil up a couple dozen and keep them in a big ziplock bag, and you’ll have a nutritious snack with you at all times. Eggs also help you feel pretty full, and after three hardboiled eggs you should be pretty much good to go!
Tip: You can buy pasteurized eggs, or egg whites and throw them directly into a protein shake for an easy extra protein punch! It’s also probably best to go with free-range and organic eggs, as well.
Milk is easy to drink and very portable. It’s also rich in protein and saturated fats, as well as Calcium and Vitamin D. It has to be refrigerated, but can be kept cool for long periods with a cooler or lunch box. Drinking a cup of whole milk between meals can help keep hunger at bay and salty and sugary crap away. Milk was also a favorite of early 19th century fitness buff Bernarr MacFadden. Now I know not everyone drinks milk or even wants to drink it, but if you do, make sure to keep a jug on hand for when those hunger pangs hit!
Tip: Go with grass-fed and organic if you have the dough. The milk from grass-fed cows will be richer in nutrients and Omega 3 fats.
This is one I had a hard time recommending, but I have found some good ones not chocked full of crap. The three I use the most are: RX Bars (best), Oatmega Bars (Better), and Quest Bars (good). All three of these are decent choices when you’re looking for a quick, super-easy meal. The con to these are that they’re pretty expensive, and they may not fill you up. However, they can be a good source of protein and fiber on the go and can be eaten anywhere at the drop of a hat (you don’t really have to drop your hat, but it works). We don’t want to rely on processed bars too much, so let’s not overdo it! Keep one or two with you just in case you can’t find something better.
Tip: Stay away from the energy bar/protein bar aisles if you can, as the choices are mostly bad and the sheer number will make your head spin. I once tried to count all the different brands and lost count after 11. Hey, I never said I was good with numbers.
If you’ve looked around this site you know that I recommend only two protein powders, and those are Red Supplements Elite Whey (read the review here) and Promix Grass-fed Whey (read the review here). Both of these are excellent sources of protein and not (toxic) garbage like most whey proteins. The good part of bringing a shake on the go is that you can mix in other great foods like peanut butter, egg whites, and chia seeds (or really anything you can come up with!). The only problem is that, like milk, a protein shake might need to be refrigerated. A cooler with ice packs works great here!
Tip: Buy a nice blender (I use a Nutribullet) and blend up super shakes for added nutrients! You can literally add in anything that will blend! Even an… iphone?
Beans are very inexpensive, and are also an excellent source of fiber (which fills you up) and micro-nutrients and minerals such as the B- Vitamins, Zinc, Magnesium, and Phosphorus, as well as a good source of protein. Bring a spoon and that can be eaten anywhere (and a can opener maybe?). I keep a couple cans around just in case I need a quick snack between meals.
Tip: Be sure to get beans in cans with BPA free liners, as BPA is a known endocrine disrupter. It should say this on the label of the can. I use Eden Organic brand, and the can states clearly on the label BPA FREE.
Nuts are my go to snack and they can be brought anywhere. Buy a big tub of unsalted mixed nuts and separate them out into smaller bags for on-the-go snacking. Nuts are super nutritious, and contain tons of nutrients, but are very calorie dense so don’t overdo these either! That’s why I recommend separating them out into smaller bags. Eliminate the temptation of eating the whole jar! 🙂
Tip: Avoid nut butters, as they are very easy to eat and a extremely calorie dense. You can easily blow through half a jar of peanut butter without even thinking about it.
Dried fruit can be an excellent choice on the go, but you must use caution because dried fruit is another energy dense food and contains a lot of calories for a small amount. This is because dried fruit really contains no water to make you feel fuller. On the plus side, dried fruit doesn’t really go bad, and it doesn’t need to be refrigerated, so you can just pack it up and go! Raisins are a favorite of mine (and are also a great source of Boron and Potassium), and I also like to keep dried apricots, figs, and dates around to snack on.
Tip: Avoid dried fruit treated with preservatives and added sugar. Go au natrelle for best results!
Wrapping It Up
These are all solid choices on the go.
Snacks and easy meals don’t have to be bad.
Finding good, quality options is half the battle.
You just gotta do your due diligence and have something on hand at all times!
Remember the 6 P’s: Proper Preparation Prevents Piss Poor Performance!
Don’t get caught with your pants down, peering into the abyss of a vending machine, about to make a bad choice that will unravel all your hard work.
Always be prepared!
Have a go-to on-the-go healthy snack you want to share? Tell us in the comments!
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