Putting together meals on the go is important in terms of practicality, nutrition and taste. Such meals should be:
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- Varied and balanced: they should contain all the essential macronutrients - proteins, carbohydrates and fats, as well as vitamins and minerals. Plenty of fresh fruit and vegetables, but nuts in moderation.
- Easy to prepare: they require a minimum of procedures and preparation time.
- Temperature-resistant: they should last for several hours outside the fridge without risk of spoilage. For perishable foods, it is important to have a thermo bag to keep the temperature lower during storage.
- Easily portable: they can be easily packed and eaten on the go.
- Tasty and attractive: to be looked forward to and to motivate people to eat healthy food outside the home.
Please note that the choice and quantity of ingredients depends on the needs of the person and must be adapted to individual needs.
Whole wheat wraps with chicken and vegetables (for 2 people)
Ingredients:
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- 4 whole wheat tortillas
- 2 chicken breasts (approx. 400 g)
- 1 avocado
- 2 handfuls of cherry tomatoes
- 2 handfuls lettuce (arugula, spinach)
- 4 tablespoons of yogurt dressing (made with yogurt mixed with pepper, salt, granulated garlic and herbs)
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 tablespoon olive oil
Procedure:
Season the chicken breasts and fry in a pan with a little olive oil until golden brown. Once cooled, cut into thin slices. Mash the avocado with a little lemon juice, salt and pepper. Cut the cherry tomatoes in half. Spread the avocado paste on the tortilla, add the lettuce, chicken slices, cherry tomatoes and yogurt dressing. Roll up and wrap in cling film.
Quinoa salad with beans and vegetables (for 2 people)
Ingredients:
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- 1 cup quinoa (dry)
- 1 can of red beans
- 1 can of corn
- 1 red pepper
- 1 cucumber
- 1/4 cup chopped parsley
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 3 tbsp yoghurt dressing (make with yoghurt mixed with pepper, salt, granulated garlic and herbs)
- Salt and pepper to taste
Procedure:
Cook quinoa according to package directions and let cool. Drain and rinse the red beans and corn. Cut the red pepper and cucumber into small cubes. Mix all ingredients in a bowl, add chopped parsley, dressing, olive oil, lemon juice, salt and pepper to taste. Transfer the salad to a resealable container.
Oat muffins with fruit and nuts (for 2 people)
Ingredients:
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- 2 cups oatmeal flour
- 2 ripe bananas
- 2 eggs
- 1/2 cup chopped nuts (walnuts, almonds)
- 1 tbsp chia seeds
- 1/2 cup berries
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
Serve with:
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- 2 PL shield
- Berry fruits
Procedure:
Mash the bananas with a fork. In a bowl, mix together the oatmeal flour, baking powder and cinnamon. Add the mashed bananas, eggs, chia and mix well. Add chopped nuts and fruit to the mixture. Line a muffin tin with paper cupcake liners and fill with the mixture. Bake in a preheated oven at 180°C for about 25 minutes until the muffins are golden brown. Leave to cool and pack in airtight containers. Serve with skyr and fruit.
Practical notes and alternatives
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- Interchangeable raw materials: if some raw materials are not available, we can substitute them. For example, instead of quinoa we can use bulgur or whole grain rice, instead of chicken we can use turkey or tofu.
- Dressings: on the go, dressings in small resealable containers are handy to add to food just before eating so that the food doesn't get soggy.
- Advance preparation: some meals, such as oat muffins, can be prepared in advance and will keep for several days, making it easier to plan on the go.
- Sealable containers and thermo bags: investing in quality sealable containers and thermo bags will ensure that food stays fresh and safe to eat
Don't forget to pack our tasty and crunchy freeze-dried fruit which is perfect for on-the-go. With the use of FitStream PRO blender to create your favourite smoothies, sorbets, blended protein drinks, baby food and can be enjoyed anywhere.
