Food to-go doesn’t have to come from the drive-through. With a tiny commitment of time, you can have super tasty, healthy meals, no matter how busy you are.
Derby skaters are busy people and we don’t always have tons of time for meal prep. A little bit of time can go a long way if you’re using it wisely. Start spending a bit more time writing your grocery list, including all of your meals’ ingredients instead of just jotting down the things that are missing from your fridge and pantry. By cutting up, cooking, portioning and packing up some of the things you can buy in bulk, you’ll be well on your way to easy meals all week long – no matter how many of those days are practice days!
A couple of quick tips:
Hard boil eggs – I’ve said it before and I’ll say it again, hard-boiled eggs are awesome. They’re easy to transport, keep for ages in the fridge, and are super simple to make. You can cut them up and use them in salads or meals, or just pop them in a container and eat them on their own.
Buy small veggies, like cherry tomatoes, baby carrots, pre-diced carrots or slaw – Making a really great salad can take time. If you buy spring mix or spinach and veggies that are already small enough to go straight into a salad, you’ll save SO much time!
Pre-cook chicken – Use Booty’s awesome method. Once you’ve got your chicken seasoned and pre-cooked, you can use it to top greens, pair with cut veggies or go into a morning scramble. Cooking a few breasts while you’re putting away your groceries will ensure that you’re never strapped for easy protein.
Always have tuna – If you don’t have time to cook a chicken breast, at least you’ll have time enough to open a can. I generally put half a can of tuna on my salad, and save the other half to put in a wrap or sandwich.
Nuts and seeds for snacks – No prep needed and a great way to keep up on your healthy fats.
Buy a cooler and good containers – If you are serious about quick meals on the go, make sure you have the tools. While fancy cooler bags with compartments and specially-made containers are stylin’, all you really need is a good cooler (sized appropriately so that you won’t be embarrassed to carry it around – because I know that’s a thing), and decent containers with lids of various sizes. Also, invest in some forks that you don’t care about losing.
Here are a few of my favourite portable meals that can go wherever you do:
Breakfast: Easy Egg Cups (we’ve posted this one before, but it’s just too easy and good not to share again)
Ingredients: eggs; spinach, peppers/onions/broccoli, cheese and/or meat if desired, black pepper
Beat eggs in a large bowl, pour roughly one eggs-worth into each section of a well-greased muffin tin or silicone muffin cups. Add veggies, top with pepper and cheese. Bake at 350 for 10-20 minutes. Refrigerate and enjoy! If you don’t mind microwaved eggs, you can warm these up before eating.
Lunch: Super Spinach
Ingredients: huge handfuls of spinach; cherry tomatoes, sliced cucumber/peppers or appples/celery; tuna – drained and flaked or pre-cooked chicken breast, flaked; extra virgin olive oil and balsamic vinegar
Place spinach, cherry tomatoes and other veggies in one Tupperware container. Keep protein in another, dressing in another. Mix them all together when you’re ready for lunch.
Dinner: Quinoa Salad (4 portions)
Ingredients: Salad – 1 C quinoa, 2 C water, frozen edamame or fresh peas, shredded carrots, diced peppers, shredded red/green cabbage; Dressing – 2 tbsp sesame oil, 2 tbsp rice vinegar, 3 tsp minced ginger, 1 tbsp sesame seeds
Boil the 1 C quinoa in a pot with 2 C water and a dash of salt. Once it boils, lower the heat to low and simmer for about 15 minutes, or until the quinoa is soft and the water has been absorbed. Pour into a mixing bowl or large tupperware (if you’re storing it), add the veggies, mix well. In another bowl or tupperware container, mix the dressing ingredients. When you’re ready for your meal, pour dressing over top of the salad and serve. This dish is best served cold, and keeps really well for a few days in the fridge.
What are some of your favourite healthy meals-to-go?
Let us know in the comments below!