Eating Smart On The Move


Healthy alternatives to eat on the go (food list)

One of the biggest challenges for people is eating smart on the move, with the correct mindset and strategies it is possible. Eating while living a busy life is complicated enough as it is, but eating healthy, nutritious food can be extremely difficult. People who live busy lives on the go have a natural tendency to resort to quick, unhealthy food like fast food, junk food or sandwiches. These foods are cheap and easily accessible to many people.
So, what's the solution? Food Preparation is key. Eating on the move can be very difficult, but with the proper meal preparation your body and mind will be healthier. Preparing meals ahead of time is essential to eating healthy on the move. It all goes back to school when your mam would make you pack a lunch the night before school. This is the same concept I am talking about. Depending on your personal goals and lifestyle you may prepare a chicken and sweet potato, a tuna salad or a container of fruit slices. Other good snacks to bring on the go with you are fruit, homemade oat bars, nuts, seeds, apples, or bananas. Regardless of what your tastes are and what you decide to prepare, I guarantee if you take the time to prepare the food, the sense of gratification you feel will make any food instantly better than a subway. And hands down, it will be healthier too. Planning your meals is very important for muscle growth, weight loss and recovery, the body's energy levels, and the mind's alertness. Without the proper nutrition of carbohydrates, fats and proteins the body can begin to function at low levels.
Eating on the move can be one of the most vulnerable factors in achieving your goals. When it comes to planning your healthy meals, it is important to try and include a balanced amount of micronutrients. Now, balanced doesn't necessarily mean an equal amount; what it means is a consistent ratio. A good guide that I use is a handful of protein, a handful of greens and handful of vegetables or handful of sweet Potato  gives me a could balance all cooked in coconut oil with a dollop of grass fed butter on.

Your body is a machine and needs to have the correct fuel for your body to thrive, would you put dirt in your car to fill it? No, so why put crap in your body, without eating healthy choices you are destroying your body.

Changing the foods that are in your reach can be the catalyst for creating a healthier and happier version of you. Below are some alternatives to eat on the go.


This will get you off to a good start.

- Pick one day a week as your "plan and prep" day
- Grocery shop on this day as well! -Friday is the day I use

1. Plan your meals for the week out using the following guideline:
- Protein + starch + Vegetable (and be making sure to get your healthy fats in!)

This is just what works best for me and my body.  Everyone's idea of "healthy" varies, and that is okay! 


Options that I recommend: 

- Fish – Sardines, Salmon, Shrimp (and many more) 

- Chicken Breasts Boneless, Chicken thighs.
- Ground Beef
- Ground Turkey
- Eggs (hard boil a bunch for the week!)
 - Steak, Pork, is all options too,

(There are other options as well but I just gave a 'basic' list)

Vegetarian or Vegan?

Try plant based proteins: 
beans (black beans, garbanzo beans, kidney beans, etc.) edamame, tofu, tempeh !   


Starch options: 

opt for complex carbohydrates as your fuel!
          - Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor
          - Sweet potato
          - Potato
          - Rice Varieties: Brown, Wild Grain*, Etc. 

(There are other options as well but I just gave a 'basic' list)

Vegetable options: 

- Leafy greens
          - Spinach, Kale
          - Green Beans
          - Mushrooms
          - Asparagus
          - Brocoli 
          - Cucumber
          - Red, Yellow, Orange Peppers
          - Carrots
          - Tomatoes
          - Sugar Snap Peas

(There are other options as well but I just gave a 'basic' list)


Snacks Fruit, Nuts and seeds:

In my opinion all fruit, nuts and seeds are great for you, I incorporate lots in my diet every single day.


Bananas, Strawberries, Apples, Melon, Kiwi


Almonds, Cashews,Brazil nuts,


Chai seeds, Hemp seeds, Flax seeds, Sunflower seeds

 (There are other options as well but I just gave a 'basic' list)


Healthy fats:

Healthy fats are crucial to triggering the body to shed weight. When the body does not get adequate fat, it enters a type of starvation mode where it clings to any and all fat stores that it may have. When you eat healthy fat, the body feels comfortable letting go of any extra weight.

-Coconut, whole

-Coconut oils

-Organic/ grass fed dairy (Grass feed butter – UN-salted Kerrygold butter is great

-Organic grass fed meats


-Organic Nut butters

(There are other options as well but I just gave a 'basic' list)


Ultimately, consuming healthy, clean, and organic food is one of the most important things you can do for your health, longevity, mental clarity, and the ability to physically exert yourself.

Short bursts of junk food, caffeine, energy drinks, and magic potions are not the solution to support cognitive function, but for a sustainable, safe, and enjoyable life overall, nutrition is the first stepping stone to throw in front of you.

Each little step in the right direction counts for something. Remember that each bite you take either helps or hurts your health, Make your bites count!


Your Challenge: 

Prep 3 healthy meals before you go to bed for the next day ahead and 3 healthy snacks.
 Below is an example similar to what my day of food prepping looks like

Meal 1: Egg Omelette (5 whole eggs) with a bowl of fruit and seeds, green smoothie
Snack: Banana & some almond butter
Meal 2: sardines, sweet photo, and vegetables
Snack: Apple and handful of nuts and seeds
Meal 3: Steak, vegetables
Snack: Handful of nuts, almonds, cashews, walnuts al good choices

Your turn:? 

I know you can do this, focus your mind and actually get the important stuff done. If you say you haven't got time to prep food, then it's not important to you

If you liked this post Please Share It With Your Friends, And You Never Know It Might Just Change Somebody Else's Life. Together we can make the world a healthier place!

Let’s hear it in the comments would love to know how you got on ! Your friend Dan