5 Healthy Meals for the Woman on the Go  

For the busy professional woman, eating sometimes seems like a luxury. Unfortunately, we’re putting our health at risk when we constantly opt for quick takeout or fast food due to our busy schedules. Here are some easy ideas for healthy meals on the go.

Mason Jar Salads

Mason jars are one of the most beloved and most criticized food storage devices in the culinary world right now. Decidedly hipster, they’re used for everything from iced coffee to desserts, but one of the best food trends to ever grace a mason jar is the mason jar salad.

The setup is genius: two tablespoons of your favorite dressing goes in the bottom, then your protein (the dressing acts as a marinade for the protein!), then the veggies, and finally your leafy greens. When it’s time to eat your salad, simply shake the jar and dump into a plate. The veggies keep the dressing from making the leaves wilt, so you can make a few days’ worth of jarred salads at a time without worrying about them being limp come lunchtime.

Example: Balsamic Vinaigrette, chicken, mozzarella balls, strawberries, basil, and spinach in that order from bottom to top in a mason jar.

Lettuce Wraps

Everyone loves a sandwich or wrap as a quick, portable meal that comes together in a jiff, but some breads can add unnecessary calories, carbs, and even sugar to a meal.

The lettuce takes the place of your favorite wrap. Simply pick a hearty lettuce leaf that won’t break apart when you bend it (try romaine or chard) and roll it up with deli meats and sharp cheeses. Bring along your desired condiments (adding them before you’re ready to eat may wilt the lettuce) and enjoy the extra crunch the leafy greens provide.

Example: Chicken salad, grapes, walnuts, spooned into a leaf of romaine lettuce. For an added health benefit and to cut some calories, choose chicken salad that uses a yogurt base instead of mayo.

Egg Cups

Breakfast is arguably the most important meal of the day. Unfortunately, many of us end up eating our breakfast during our commute, if at all. Egg cups are an easy way to get a protein-rich start to your day while still keeping your calories in check. The best part? They taste great cold or hot, so you can grab them directly from the fridge as you head out the door.

Example: whisk together five eggs, 1 cup of chopped spinach, a bit of parmesan cheese, a quarter cup of lowfat milk, and pour into six well-greased muffin tins. Bake at 350 degrees F for 20 minutes or until the eggs are set. Keep in the fridge and grab for breakfast as needed.

Quinoa Bowls

This one requires a bit of prep work, but the result it well worth it. This is another dish that you can make in mason jars and keep in the fridge for quick lunches. Depending on the ingredients you choose, you can even eat it cold.

At the beginning of the week, make a batch of quinoa. Boil two cups of water and add one cup of quinoa and simmer while covered for 20 minutes or until the water is absorbed. Let it sit for five minutes off the heat and then fluff with a fork.

Steam some veggies and cook your protein. Layer everything in a mason jar with different seasonings to create a variety of flavors.

Example: Quinoa, pesto, and chicken with a sprinkle of parmesan cheese, or quinoa, black beans, sweet potato, and salsa for a burrito bowl.

Soups

Soups are a great way to add extra veggies into your diet, and with fall coming up they’re the perfect lunch or light dinner. When saved in pint-sized bags, they make a decently quick lunch as well. Take a frozen soup pack out of the freezer in the morning, and by lunch time it should just take a quick run through the microwave to be ready to eat.

Example: Cook chorizo, mushrooms, and onions over medium heat and drain the fat. Add three cups of chicken broth and one cup of kale. Eat for weekly lunches or freeze in pint bags to keep for future lunches.

It may be easier to grab a quick meal on the go, but preparing your own gives you total control of the nutrients you’re consuming. With just a little prep, you’ll save time during the week and stay healthy while doing so.