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  • Writer's pictureRaya Singh

Tasty, healthy, and easy recipes for On-the-Go meals

When you have to deal with managing your time between multiple activities during the day and getting everything accomplished, yet you will like to prepare a nutritious easy meal, I can give you some ideas of what type of dishes you can prepare.

I’ve discover that with creativity and little planning I can come up with healthy dishes that are easy, healthy, tasty and quick to prepare. These are options perfect for On-the-Go meals.

Fresh Fruits and Vegetables:

If you're On-the-Go and in need of convenient and nutritious snacks, you can choose fresh fruits and vegetables that can be enjoyed raw, like cherry tomatoes, carrots, celery or grapes. It is easy, quick, and healthy to snack on these options. You can always pack small containers with seeds, nuts, or trail mix for a satisfying crunch. These snacks can be easily carried in a bag or purse, making this readily available options for easy meals wherever you go.

Sandwiches or Wraps:

Another option easy-made On-the-Go meal, healthy and delicious, are sandwiches or wraps. You can either select whole grain bread or tortillas as a base and prepare them with proteins like turkey, grilled chicken, or tofu. It's a good idea to keep cooked meats on the refrigerator so you can have cooked ingredients always on hand. Combine a variety of vegetables, such as bell peppers, spinach, or cucumber slices. To add moisture and flavor you can use guacamole, hummus, or low-fat yogurt rather than mayonnaise or heavy dressings.

Salad Jars:

An additional choice are Salad jars which serve as easy On-the-Go meals. You can Layer all the ingredients in a jar which will keep them fresh and avoid sogginess. You can start with a base of leafy greens like spinach or mixed greens, then add cherry tomatoes, shredded carrots, or diced cucumbers. Then include protein, such as grilled chicken or chickpeas, and then top it off with a sprinkle of seeds or nuts for an extra crunch. Place the salad dressing in a small separate container. When you're ready to eat, simply shake the jar to mix the ingredients with the salad dressing, and enjoy a delicious and refreshing salad.


Smoothies are a great choice for a nutritious and quick On-the-Go meal. In a blender, mix a variety of fruits, such as bananas, berries, or mangoes, and add almond milk, or coconut water. For a healthier nutritional value, include spinach or kale, and add a scoop of protein powder such as @PEScience or a spoonful of nut butter. Blend it all together, and you'll have a tasty and nutritious smoothie that you can drink while you're on the move.

The important thing is to plan ahead and select ingredients that need minimal preparation and are easy to carry. Always include fresh fruits and vegetables, lean proteins, whole grains, and healthy fats into your meals.

In this blog post, I want to share two recipes specifically designed as an On-the-Go meals.

These recipes are nutritious, packed with flavor, and delicious!

Veggie Wraps:


  • Whole wheat tortillas

  • Assorted vegetables (e.g., lettuce, spinach, carrots, cucumbers, bell peppers)

  • Corn

  • Hummus or low-fat dressing


Lay out a tortilla on a flat surface, it can be warmed up if you prefer, to do so: preheat the oven to 300 degrees, then wrap your tortillas in aluminum foil and place them in the oven for 10-15 minutes until they are fully heated. Or in the Microwave: put five or fewer tortillas on a microwavable plate and cover them with a damp paper towel.

  1. Spread a thin layer of any type of salad dressing, or hummus over the tortilla.

  2. Slice the vegetables into thin strips.

  3. Place the vegetable strips and the cooked corn on the tortilla, leaving some space at the edges.

  4. Roll up the tortilla tightly, tucking in the sides.

  5. And you’re ready! You can slice the wrap into bite-sized pieces, and pack them in a container for an on-the-go delicious, nutritious, and easy meal!

Greek Yogurt Parfait:


  • Greek yogurt

  • Fresh fruits: sliced banana, berries, diced mango or apple

  • Granola or crushed nuts


  1. Layer the Greek yogurt at the bottom of a mason jar or a portable container.

  2. Add a layer of the fresh fruits.

  3. Sprinkle the granola or the crushed nuts over the fruit layer.

  4. Repeat the layers until the container is filled.

  5. Secure the container with a lid and keep it refrigerated until you're ready to eat.

I’ll be posting more simple on-the-go tasty and healthy recipes that you can easily prepare!

With love,


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