10 Healthy Grab-and-Go Food Ideas to Keep You Energized All Day!

In today's fast-paced world, maintaining a healthy diet while juggling a busy lifestyle can be challenging. When time is short, it's tempting to grab the most convenient snack, which is often loaded with refined carbs and sugar, leaving you feeling unsatisfied and craving more. However, with a little planning and preparation, it's entirely possible to have access to nutritious and delicious grab-and-go options that will keep you energized and satisfied throughout the day. The key is to prioritize snacks that are rich in protein, which promotes fullness by signaling the release of appetite-suppressing hormones, slowing digestion, and stabilizing blood sugar levels.

The Importance of Protein-Rich Snacks

Protein is an essential macronutrient that plays a vital role in numerous bodily functions, including muscle building and repair, hormone production, and immune system support. Incorporating protein into your snacks can help you feel fuller for longer, prevent energy crashes, and reduce the urge to overeat at your next meal.

Many foods contain protein. Foods sourced from animals, including meat, seafood, eggs, and dairy, tend to be highest in protein. Plant foods such as nuts, beans, and legumes contain varying amounts of protein. But if you follow a vegan or vegetarian diet, eating a variety of plant-based proteins throughout the day can help you meet your protein needs. Plus, eating protein from various sources is good for your health. Department of Agriculture, many people in the United States would benefit from shifting their protein intake to include more seafood and plant sources.

Planning and Prepping for On-the-Go Meals

The irony with on-the-go meals is that while they make it easier for you to be spontaneous and flexible about where you eat, they actually require planning in order to execute smoothly. It is important to consider how often you will need these meals.

Occasional On-the-Go Meals

If you only need to serve on-the-go meals once in a while, then I recommend picking one of the recipes from the list below during your regular weekly meal planning. Preparing the meal ahead of time can either take place on the weekend or the night before. If it will be served within 5 days, you can just store the meals in your fridge for quick grab-and-go meals.

Regular On-the-Go Meals

Whether your family’s schedule is busy all-year round or just for specific seasons, if you need one or two on-the-go meals per week, then I recommend coming up with between 4 and 6 favorite on-the-go recipes that you can use over and over again.

Frequent On-the-Go Meals

In terms of planning, again I recommend coming up with 4 to 6 favorite on-the-go meals, but instead of planning out what on-the-go meal will be used on a given day, I prefer to just stock the freezer and let everyone choose their own. For prepping the meals, I recommend setting aside half a day, or even a full day, on one weekend a month to prepare meals in bulk. Double or even triple your favorite recipes and prepare them en masse. If you’re making lots of meals in bulk, then I also recommend recruiting your family to help.

Freezing Meals for Future Use

When preparing to freeze a meal, make sure it has fully cooled down to room temperate before packing it up for the freezer. When freezing your meals, consider whether you want to freeze them in single portions to be used for quick individual meals (or even school lunches) or in larger quantities for a family dinner. If packing the food in containers with lids, gently place a piece of plastic wrap over the top of the food before putting the lid on. This will help to reduce the chance of freezer burn. If wrapping up foods to freeze (such as the chimichangas, burritos, or calzones listed below), wrap each item tightly in aluminum foil and then place them together in a Ziploc freezer bag. For burritos, chimichangas, and calzones, do not thaw ahead of time.

Healthy and Portable Protein-Loaded Snacks

Here are some protein-loaded snacks that are healthy and portable so you can enjoy them even when you’re on the go.

Animal-Based Protein Snacks

Jerky: Jerky is meat that has been trimmed of fat, cut into strips, and dried. It makes an excellent and convenient snack. It’s very high in protein - for example, beef jerky contains an impressive 9 grams (g) of protein per ounce (28 g). Beef, chicken, turkey, and salmon are often made into jerky. You can find it at most grocery stores, but store-bought versions are typically high in added sugar and artificial ingredients. You can also make jerky using only meat and some seasonings.
Turkey Roll-Ups: Turkey roll-ups are a delicious and nutritious high protein snack consisting of cheese and veggies wrapped inside slices of turkey breast. They’re like a sandwich without the bread. Snacks high in protein and low in carbs, such as turkey roll-ups, have been shown to improve blood sugar levels, which is an important factor in appetite regulation. You can make roll-ups by placing a slice of turkey breast on a plate, topping it with a slice of cheese, such as cheddar, and placing a pickle or strip of cucumber and a tomato slice on top. Then, roll everything into a wrap. Each wrap provides about 6.5 g of protein from the turkey and cheese and some extra nutrients and fiber from the tomato and cucumber. You can increase the protein amount by adding more slices of turkey.
Greek Yogurt Parfaits: Greek yogurt is a healthy and high protein snack, with 16 g of protein per container or 156 g serving. It has is more filling than yogurts with lower protein content. In addition to being a great source of protein, Greek yogurt is high in calcium, which is important for bone health. To make yogurt even more delicious and filling, you can make a parfait by combining 1 cup of yogurt with granola and mixed berries in layers. Adding 1/2 cup (61 g) of granola to your yogurt can add protein. However, this makes a large snack that’s high in calories, so depending on your overall calorie needs, you may not want to snack on this every day.
Yogurt Dip with Veggies: Veggies are great for snacking but not very high in protein. Pairing them with yogurt dip can increase your protein intake. Yogurt dip is typically made by combining yogurt with herbs and flavorings, such as dill and lemon juice, as in this recipe. For more protein, it’s best to use Greek yogurt, which contains almost twice as much protein as regular yogurt. A 100-g portion (1/3-1/2 cup) of Greek yogurt contains 10 g of protein. For convenience, you can make a batch of yogurt dip ahead of time and portion it into snack-size containers to grab it when you need it.
Tuna: Tuna is loaded with protein and makes a very healthy and convenient snack. One 171-g of canned tuna contains an impressive 50 g of protein, which makes it extra filling. Additionally, tuna is high in various other nutrients, such as B vitamins and selenium, and contains a considerable amount of omega-3 fatty acids. You can eat canned salmon on its own, add some extra flavor with pepper, or pair it with crackers or chopped veggies. Single-portion pouches of cooked salmon are available to make it easier to pack salmon with you on the go.
Hard-boiled Eggs: Eggs are undeniably healthy, containing almost every nutrient your body needs. They’re particularly high in B vitamins and trace minerals. In addition to being nutritious, they’re versatile. Hard-boiled eggs make a great portable snack. One hard-boiled egg provides almost 4 g of protein, which will keep you full and satisfied until your next meal. Eggs’ fullness-promoting properties may also reduce the calories you consume later in the day.
Cheese: In addition to being a quick and easy snack, cheese is incredibly healthy and filling. It’s an excellent source of calcium, phosphorus, and selenium, and it contains small amounts of many other nutrients. Furthermore, cheese is rich in protein. Just one slice 17-g slice of cheddar cheese provides about 4 g of this nutrient, which may help you feel less hungry. A reasonable portion size for cheese is around 1 to 2 oz (28 to 57 g). Since it contains a significant number of calories, it’s best consumed in moderation.
Cottage Cheese: Cottage cheese is known for being high in protein. It’s a filling snack that you can eat on the go. A half-cup (113 g) of lowfat cottage cheese has 14 g of protein, which makes up 69% of its total calorie content. Cottage cheese is also a good source of other important nutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin. You can enjoy cottage cheese on its own or combine it with fruits and nuts for a delicious snack.
Canned Sardines: Canned sardines can be a convenient and nutritious snack. These small fish are rich in protein, calcium, and other nutrients. One Pacific sardine (38 g) canned in tomato sauce contains 8 g protein. The omega-3 fatty acids found in sardines may help protect your cardiovascular health and reduce inflammation in your body. People describe their flavor as salty and slightly fishier than tuna. Many people enjoy them straight from the can, on a cracker, or in Mediterranean-style cooking.

Plant-Based Protein Snacks

Trail Mix: Trail mix consists of dried fruit and nuts and sometimes includes chocolate and grains. It’s a good source of protein, providing about 5.5 g in a 50-gram (g) serving. You can increase the amount of protein in trail mix by using almonds or pistachios, which are slightly higher in protein than other nuts, such as walnuts or cashews. The dried fruit and nuts in trail mix make it very high in calories, so it’s important not to eat too much at a time. A handful is a reasonable serving.
Almonds: Eating a handful of almonds or another type of nut for a snack is a simple way to consume more protein. One ounce of almonds (about 28 g) provides 6 g of protein and good amounts of vitamin E, riboflavin, trace minerals, and healthy fats. Almonds are also associated with other health benefits, including diversity of the gut microbiome and reduced risk factors for cardiovascular disease. Almonds are also high in calories, so it’s important to stick with the recommended serving size. A handful is equivalent to around 22 almonds.
Roasted Chickpeas: Chickpeas, or garbanzo beans, are a legume with an impressive nutrient profile and an excellent source of fiber. As a source of plant-based protein, chickpeas are a great snacking option for those following a vegetarian or vegan diet. One half-cup (82 g) of cooked chickpeas contains 7 g of protein and 6 g of fiber, and many vitamins and minerals. They’re particularly high in folate, iron, magnesium, phosphorus, copper, and manganese. One tasty way to prepare chickpeas for a snack is to roast them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable, so you can take them and enjoy them when hunger hits.
Baked Tofu: Tofu is a rich source of protein. While it’s particularly known for being vegan- and vegetarian-friendly, tofu is a nutrient-rich protein source for any diet. Tofu is made from soybeans that have been ground, cooked, and pressed to produce a solid curd. A 3-oz (84-g) serving of firm tofu contains 9 g of protein, which makes it a filling snack. Cubes of baked tofu are easy to pack up and enjoy on the go. You can try baking tofu that’s tossed in vegetable oil and seasoning for a crispy coating.
Pumpkin Seeds: Pumpkin seeds are great for a quick snack and contain protein and some other valuable nutrients. One ounce (28 g) of pumpkin seeds contains 8.5 g of protein and significant amounts of fiber, magnesium, zinc, and polyunsaturated fatty acids. These seeds also provide beneficial antioxidants, including vitamin E and carotenoids. Some research suggests that eating pumpkin seeds may help prevent certain cancers, while their healthy fat content may benefit heart health. Furthermore, their protein and fiber content makes them a great snack to curb hunger until you can eat a full meal. You can eat them raw, roast them with spices, or include them in a homemade trail mix or granola.
Edamame: Edamame beans are immature soybeans still in the pod. They’re high in protein, vitamins, and minerals and make for a quick and easy snack. One cup of edamame provides just about every nutrient you need, including 13 g of protein and large amounts of vitamin K and folate. Typically, edamame is served as a steamed dish. Many stores offer precooked and frozen edamame that need to be heated in a microwave. All you have to do is place the heated edamame in a portable container so you can enjoy it on the go. To enhance the flavor of edamame, add spices and seasonings of your choice.
Chia Pudding: Chia pudding has become a popular snack in recent years, and for good reason. In addition to being high in protein, it’s delicious and healthy. There are 4 g of protein in 1 oz of chia seeds, which provide some other nutrients, such as calcium, phosphorus, and manganese. Moreover, they’re notable for their high omega-3 fatty acid content, which provides several health benefits. For example, snacking on chia seeds may help lower triglyceride levels, which can reduce the risk of heart disease. To make a protein-rich chia pudding, use cow’s milk or a high protein milk alternative such as soy milk. One cup (240 milliliters) of cow’s milk adds 8 g of protein to your pudding, while soy milk adds about 7 g, depending on the brand. Soak chia seeds in milk for a few hours until it reaches a pudding-like consistency. You can add flavorings such as raspberry or blueberry. For an extra treat, you can make the caramel topping included in the recipe or simply top off the pudding with some fruit.
Quinoa: One cup of cooked quinoa contains 8 g of protein.The chewy, nutty grains can be enjoyed as a side dish like rice. You can also add a scoop of quinoa to a salad of greens and chopped vegetables. For a quick snack, try eating cooked quinoa like a bowl of cereal.

Other Healthy Snack Ideas

Celery Sticks with Peanut Butter: Celery sticks spread with 1 to 2 tablespoons (tbsp.) of peanut butter make a delicious and easy snack. They contain a decent amount of protein from the peanut butter, which provides 7 g of protein per 2-tbsp. (30-g) serving. Peanut butter and peanuts may help you feel full and promote feelings of fullness when consumed between meals. A snack of a medium apple with 2 tbsp. (30 g) peanut butter provides about 7.4 g of protein and some other nutrients, such as vitamin C and potassium.
Energy Bites: Energy bites are a delicious snack made by combining various ingredients, such as nut butter, oats, and seeds, and then rolling them into balls. The best part about energy bites is that they don’t require baking. You can make a batch ahead of time to have a snack available when you need to grab one and go. If you include protein powder in your diet, consider trying a recipe that uses it. For instance, pumpkin spice energy balls with protein powder, dates, coconut, and flaxseed meal provide 9 g of protein per serving. Matcha superfood energy bites containing pecans, matcha powder, protein powder, and dates contain about 4 g of protein per bite.
Apples and Peanut Butter: Apples and peanut butter taste great together and make for a nutrient-dense, high protein snack that provides many health benefits. The fiber and antioxidants in apples may improve gut health and reduce the risk of heart disease, while peanut butter may increase HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Despite peanut butter’s positive effects on your health, it’s fairly high in calories, so it’s best consumed in moderation.
Roasted Watermelon Seeds: When enjoying a slice of watermelon, you might be in the habit of eating around the seeds. Those seeds contain protein, zinc, and iron. You can roast them to make a crunchy, satisfying snack. You can roast watermelon seeds in the oven or buy them pre-roasted. Watermelon seed butter is a spread you can purchase to replace nut butter in snacks or recipes.
Protein Bars: Protein bars are an easy way to consume a significant amount of protein. However, many store-bought versions are high in added sugar or sweeteners and other unnecessary ingredients. If you prefer to buy protein bars, consider choosing healthier options with minimal additives.
Granola: Granola is a baked snack consisting of rolled oats, nuts, and a sweetener such as honey. Many store-bought granolas provide some protein, about 5 g per 3/4-cup (57-g) portion. But they also tend to be very high in sugar and calories. You can make your own version at home to get more protein and less sugar in your granola. All you have to do is bake oats, nuts, and seeds together. You can also add protein powder for an extra boost. Although healthy in moderation, granola can be high in calories. Consider using granola in small amounts to garnish a cup of yogurt or berries.
Nut Butter Packs: Nut butter is a good option for a quick and portable high protein snack. In the United States, you can find single-serving nut butter packs in the nut butter section or checkout lanes of many grocery stores. You can also scoop your preferred peanut butter or almond butter from the jar into small to-go containers. Nut butters are quite nutrient-dense, providing a significant amount of healthy fats, B vitamins, vitamin E, magnesium, phosphorus, and trace minerals. A 2-tbsp. (30-g) serving of peanut butter contains 7 g of protein.
Protein Shakes: While it’s usually recommended to get your protein from whole food sources, protein shakes make for an easy snack that will add protein and other nutrients to your diet. Generally, a scoop of whey or soy protein powder provides about 25 g of protein, which may help keep you full until your next meal. To make a protein shake, you can simply blend 1 scoop of protein powder, 1 cup of water or milk, 1 cup of ice, and fruit if desired. Then, pour the mixture into a portable container so you can take it with you wherever you go.

Quick and Easy On-the-Go Meal Ideas

Even if family dinners are a top priority, we all have nights when sitting down together is impossible. For those nights, having healthy on-the-go meals can be a lifesaver. Here are some of our favorites, plus tips on how to make the planning, prepping, and serving of these meals as easy as possible.

Read also: Healthy Eating on the Run

Tangy Tuna and White Bean Wrap - My family loves this tuna salad on its own or in wraps.
Italian Caprese Sandwiches - A summer classic of a sandwich.
Chickpea Salad Sandwiches - This salad is super-fast to throw together and works well in wraps or as sandwiches.
Middle Eastern Stuffed Pitas - There is so much flavor and crunch to be found in these pita pockets.
Quesadillas - My sons love quesadillas at any temperature, which makes them both a lunch box favorite and a great option for on-the-go evenings.
Baked Chimichangas - these are my family’s #1 choice when it comes to make-ahead on-the-go meals. I fill them with whatever we’ve got knocking around the fridge, from leftover roasted vegetables and meat to extra greens and cheeses. They never disappoint and freeze really well.
Spinach Calzones - Another freezer-friendly meal my family loves.
Whole Wheat Broccoli, Mushroom, and Cheese Quiche - Make this one ahead of time and then reheat (see directions above) on the day of.
Frittata - I love to make these in mini-form for on-the-go meals, but you can also make a full one and then just slice it up.
Breakfast Sandwiches - not just for breakfast!
Mediterranean Couscous Toss - This delicious salad pulls flavor elements from across the Mediterranean and Middle East, but the dish remains pretty kid-friendly.
Roasted Sweet Potato, Black Bean Salad, and Spinach with Honey-Lime Dressing - Baby spinach is a very sturdy leafy green, which makes it the perfect addition to any make-ahead salad.
Salad Kit & Rotisserie Chicken Wraps Grab a salad kit, add rotisserie chicken, and wrap it in a tortilla or toss it in a bowl. Portable and fresh!
Salad Jars Layer lettuce, meat, cheese, salsa, and black beans in a Mason jar.
Rice Bowls with Egg Muffins Bake eggs in muffin tins with spinach and mozzarella cheese. Great, hot or cold.
Breakfast Sandwiches on English Muffins Bake the eggs beforehand, and layer them with sausage and cheese on toasted English muffins. Wrap in foil to keep warm.
Pancake Dippers Crescent Roll-ups Roll up deli meat and cheese in crescent rolls, bake until golden brown, and pack them up warm. Add a hot dog for pigs in a blanket. I also love to add 1/2 mozzarella stick and pepperoni to make pizza roll-ups like this recipe.
King’s Hawaiian Roll Sliders Cut the rolls into sheets, fill with ham and mozzarella cheese, bake, and wrap. This is the perfect quick weeknight meal!
Chicken Salad or Egg Salad Sandwiches (grab my egg salad recipe here).
CFA Copycat Chicken Sandwiches Bake or air fry chicken patties (I get mine at Costco) and add to a bun with pickles and barbecue sauce or Chick-fil-A sauce.
Baked Quesadillas Cheese, beans, or chicken inside tortillas-bake, cut into triangles, and pack with sour cream. I also love a good pizza quesadilla; check out the recipe here.
Pizza Sandwiches Fold a small frozen pizza in half after baking-a total hit with picky eaters.
Meat & Cheese Lunchables A little deli meat, some crackers, cheese, and a few grapes-done!
Baked Tacos (Wrapped in Foil) Fill hard taco shells with seasoned ground beef, cheese, and tomato sauce. Bake and wrap in foil to go.
Pulled Pork Sliders Use the pressure cooker for tender pork chops or shoulder, shred, and top with barbecue sauce.
Pasta salad featuring Trader Joe’s Greek chickpeas with cumin and parsley
Lunchable-style pizzas with mini naan breads
Burritos (just like at Chipotle)
Soup in a cup
Tortilla Roll-ups (Cream cheese and ranch seasoning packet, bacon bits, cheddar, and spinach mix, spread on a tortilla, lay turkey on top, and roll up. We make ahead to prep for busy weeknights.
Sub in a Tub (Inspired by Jersey Mike’s)

Tips for Keeping Food Warm or Cold On-the-Go

Whether it’s hot foods or cold foods, these little tricks have saved me from soggy sandwiches or melted cheese in the car:

To Keep Food Warm Wrap items in paper towels or tin foil and store them in a lunchbox or cooler bag with a warm rice pack or heat pack. A thermos works wonders for tacos, quesadillas, or sliders.
To Keep Food Cold Use ice packs or freeze water bottles (we did this on spring break) to double as hydration and cold storage. For longer freshness, keep room-temperature items like wraps or hard-boiled eggs in a cooler with chilled items. Store dressings or sauces like ranch, sour cream, or soy sauce in separate containers to avoid fogginess.

Meal Prep Tips for Busy Parents

Meal planning doesn’t need to be a major overhaul. Just a few simple tweaks can set you up for a smoother dinner plan all week long:

Weekend Prep: Make a double batch of sloppy joes or chicken salad to grab from the fridge later. Prepare a veggie box with baby carrots, cucumbers, and red peppers. Pull it out for meals and take it with you for an easy side.
Stock a Dinner Bag: Keep paper plates, napkins, utensils, and snacks in a tote in the car or by the door. It’s a great way to stay ahead of the chaos.
Tiny Tweak: Just Decide Some nights are just too full. Instead of battling guilt or scrambling at the last second, decide in advance: Tuesday is sandwich night, Friday is leftovers, or Thursday is rotisserie chicken with bagged salad and bread. That tiny tweak removes the decision fatigue and gives you margin.

Read also: Mobile Dining Revolution

tags: #healthy #grab #and #go #food #ideas