Portable recipe ideas - good nutrition on the go!
We’ve all heard about how important eating well is to support your fitness goals. This doesn’t mean however that you have to spend hours in the kitchen or eat the same bland food every single day.
Eating well can be as simple as a good balance of quality carbohydrates, proteins and sources of good fats that can complement your exercise efforts and help you feel at your best.
If you’re looking for some simple ways to add variety to what you eat while keeping it quick, portable and nutritionally good for you- we’ve got some inspiring ideas below…
If breakfast consists of a scoop of cereal or some toast, add some extras to the mix to ensure you’re starting the day in the best way possible. Simple ingredients can become an appetising masterpiece and a takeaway container is all that’s needed for breakfast on the go. Try these great combinations or mix up your own favourites:
- 1 sliced Kiwi fruit, ¼ Cup strawberries or blueberries, ½ Cup of your favourite yoghurt, ¼ Cup cooked quinoa, 1 tsp chia seeds
- ¼ Avocado, ½ diced tomato, handful baby spinach, 1 boiled egg, 20 grams feta cheese
Salad in a Jar!
A simple pack and go option that will ensure your lunch is fresh, crisp and the envy of those around you! A wide topped jar with a sealable lid will keep for up to a few days in the fridge and when ready to eat, simply shake the contents into a bowl!
Choose your favourite ingredients to layer the perfect salad:
- Salad dressing – goes to the bottom of the jar to avoid the contents going soggy
- Hard vegetables –carrots, cucumber, celery, capsicum
- Beans, grains, rice or pasta – try chickpeas, brown rice, quinoa or pasta spirals
- Proteins and cheese – if eating that day add a layer of your favourite cheese, some tuna, chicken or hard boiled egg (If preparing ahead, add these to the top on the day you will be eating).
- Soft vegetables and fruit – Tomato, avocado, corn, berries, pears (or add to the top on the day you will be eating)
- Seeds and nuts – almonds, walnuts, chia, sesame seeds
- Salad greens – baby spinach, lettuce, kale (tear into smaller pieces so they don’t get stuck!)
The shaking to remove from the jar should mix the salad on pouring, use a fork if required.
A smoothie is the ultimate prep and go option for any time of the day. A quick blast of fruit or vegies can be a nutrition dense snack or add to any meal.
Green Smoothie – ½ green apple, 1 kiwi fruit or ½ a pear, small handful of kale or spinach, 1 cup water
Berry Smoothie – ½ cup fresh or frozen berries, scoop yoghurt, 1 cup milk, scoop protein powder (optional)