Nutrition On The Go

Nutrition on the goThis may not seem like a big deal, but having the right amounts of food at the right times is a huge factor in reaching your fitness goals. Being too busy is an excuse and if you keep telling yourself you don’t have time, you will NEVER see the changes you want to see in your body composition.

Here are a variety of snack options which are super easy to throw in your bag, and only take five minutes. Don’t have five minutes? Got distracted on your way out of the house? Stop at your local grocery store on the way to work or at lunch and pick up one or two of the items on this list. Pair a protein with carb source of fat to make up a complete meal. Always choose whole foods over meal replacements which are usually higher in preservatives and chemicals.

– Hard boiled egg(s)

– Whey isolate or plant based protein powder, carry 1 scoop in a Ziploc bag or shaker cup and mix with water before consuming
– Tuna packet or easy open can (packed in water)

– Single serve cottage cheese cup

– 4-5 slices of chicken/turkey breast

– Rotisserie chicken (remove the skin)


– Apple/orange/cup of berries or grapes in a ziploc
– Instant oatmeal packet (wherever there is tea/coffee there is hot water)

– 2-3 Flat bread crackers
– 2 rice cakes (gluten free or with minimal ingredients)


– 15 pieces or 1/4 cup of nuts such as almonds, walnuts, pecans, macadamia etc. Grocery stores have pre-packaged single serving of almonds if you want to buy a box and keep them in your car. Individual packets can also help to prevent eating handfuls of nuts, they are healthy but are dense at 9 calories/gram.

– 1/4 cup of seeds such as sunflower, pumpkin etc.

– 1 Mini baby bell round (light cheese)

The following are a little more messy but also great healthy fat sources:

– 1 tbsp almond/cashew or natural nut butter.

– 1/4 Avocado, a bit messy if you are on the go but an excellent source of healthy fat. Share with whoever you have lunch with or save for later that day.

Load up on veggies wherever possible!

– Cucumber, cherry tomatoes, bell peppers, celery, carrots etc.

– Grocery stores always have freshly made salads available. Choose a garden salad with a variety of coloured veggies over the chicken caesar with a mountain of parmesan and dressing. If you are at a salad bar choose an oil and vinegar dressing over the creamy ones and use 1-2 tablespoons.

The following are foods you should avoid as much as possible as they are usually high sugar, high fat, low protein and lack quality nutrients such as vitamins, minerals and fiber.

– Fast food, fried food and fast salads such as buffalo chicken, caesar etc.

– Coffee shop muffins, pastries, loafs, cookies etc.

– Trail mix

– Granola bars

– Chips

– Candy and fruit snacks

– Bottled smoothies. Unless you are at a fresh juicing counter where you can choose green veggies, herbs and citrus fruits.