Breakfast and Lunch Options for On-the-Go

Answer:

Based on the information you provided, meals about 600-800 calories (assuming no snacks) seem suitable. You’d benefit from fiber, unsaturated fats including omega-3 fats and losing weight, hence the lower calorie range. 

Here are a few options about 600 calories for you to consider: 

Breakfasts 

• Plated: 2 whole wheat waffles, peach or ½ mango, 4 egg whites, Tbsp pesto. Glass of pea protein milk. 
• Smoothie: 2 cups vanilla soymilk, medium banana (chopped & frozen), 2 Tbsp each – instant coffee, wheat germ, chocolate hazelnut spread.  Blenderize all together, ice optional. 
• Weekend treat: large baked sweet potato w/ skin (about ½ pound), 3 Tbsp sliced almonds, 3 oz Canadian bacon or ham, 1 cup wilted spinach (3 cups raw), 3 Tbsp feta cheese 

Lunches 

• PB+B: 2 Tbsp natural peanut butter on 8 slices thin whole grain rye crisp bread, topped with 1.5 cups sliced berries 
• Wrap: 10” whole wheat tortilla, 4 oz chicken breast, ½ cup shredded cabbage + carrot, ¼ avocado, Tbsp dressing. Apple on the side. 
• Pasta salad: 1 cup cooked & chilled shells or macaroni, 6 oz oil-packed solid tuna, ½ cup white beans, ½ cup peas, ½ cup halved cherry tomatoes, diced green onion and herbs to taste 

Others have recently had similar questions. Read our answers here: Quick Eats While on the Road and The Mailman Diet. 

– Debbie J., MS, RD