FRIEND YOUR BODY

Health & Fitness Coach, Employee Wellness - Eat Clean, Get Fit, Be Healthy in NH

You’re busy.  You’re working long days.  You want to eat healthy, but you don't have the time to make meals.

 

I completely understand. 

 

To help make planning tomorrow’s meals really easy for you I’m sharing with you one of my personal on-the-go meal plans.

 

By taking just a few minutes to think ahead about what you need to sustain you for your 8+ hour day ahead, instead of reaching for something in the vending machine or ordering lunch out when the hunger pangs strike, you are going to have some healthy foods on hand that will make you FEEL BETTER and help you get though your day with more energy, better mental focus and a full, happy belly!

 

Here are five items to pack in your cooler before you head out the door for a long day’s work ahead.  (Of course, you can always pack your cooler the night before, which is what I do to make the morning less stressful.)

 

1. Very Berry Green Smoothie

This is my go-to breakfast smoothie.  It’s packed with healthy fats, proteins and carbs, so it’s really filling.  But most importantly, it tastes good!

 

Here’s what you need to make it:

 

8-10oz plain, full-fat organic yogurt

¼ c frozen raspberries

¼ c frozen strawberries

¼ c frozen blueberries

¼ c frozen blackberries

1 heaping handful of greens (I like spinach, swiss chard and/or kale)

1-2 tbsp raw honey

1 tbsp chia seeds

1 tbsp ground flax seeds

1 tbsp buckwheat

1 tbsp coconut oil

 

Place all ingredients in a blender and blend until you achieve the desired consistency.  Pour into an insulated stainless steel container so it stays cool until you’re ready to drink it.

 

Here’s my secret smoothie weapon…

When you order through the Friend Your Body promotional Vitamix link you get FREE shipping and handling.

2. Greens with Fresh Veggies and Hard Boiled Eggs

 

Taking a salad to work is a great option because you don't have to heat it in the microwave (the microwave destroys the heck out of your food!) 

 

Not to mention that organic greens help detoxify your liver so they basically help keep your body clean. 

 

There are some many different ways to make a salad—the combinations are endless. 

 

But here’s what I make when I want to keep in really simple:

 

Mixed greens (lettuce, spinach, swiss chard, kale etc.—I buy the pre-made organic greens so they’re already washed and ready to go.)

Yellow peppers

Hard boiled eggs

Fermented carrots (These add a nice flavor and the juice makes for a tasty dressing; I like the company “Real Pickles”)

2 tbsp flax oil

2 tbsp sunflower seeds

 

If you get bored eating salads, I suggest mixing up your proteins.  I typically use the leftovers of my dinner from the night before.

3. Apple Slices

I suggest slicing your apple so you can eat half as your mid-morning snack and the other half as your midafternoon snack.  Be sure to buy organic apples.  They’re on the Environmental Working Group’s (EWG) “Dirty Dozen List.”

4. Almond Butter

Almond butter is my favorite nut butter!  Almonds are not only a great source of proteins and fats, but they’re also a great source of calcium.  Put 1-2 tbsp of almond butter in a small glass container to dip your apple slices in for a balanced snack.

5. Water

 

Pack a water bottle—either a stainless steel Kleen Kanteen or glass container—so you always have water on you.  The ideal amount of water to drink each day is about 50% of your body weight in ounces.  For example, if you weighed 140 pounds you'd drink 70 ounces of water each day.

 

So there you have five things to pack in your lunch cooler tomorrow!

 

Share these tips with your friends and family by clicking the “like” button.

 

And if you’re looking for some more quick and healthy meal ideas, I urge you to check out our DIY Healthy Solutions On The Go Program which is available online for you to access at your convenience.

 

To enjoying healthy foods on the go,

Melissa Koerner

CPT, CMTA, HLC

FriendYourBody.com

PS - Be sure to contact me for a complimentary consultation so we can discuss your health and fitness goals, and your plan for success, or set up a complimentary employees wellness seminar for your company!  Email me at Melissa@FriendYourBody.com today.


PPS - If you haven't already, download your FREE Get Fit Starter Pack at FriendYourBody.com.

PPPS - Are you frustrated with weight loss and diet programs full of false hope?  Give our new DIY Healthy Solutions On The Go Program a try.  Start getting healthy at your own pace right from your computer, tablet or smartphone.

 

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Tags: healthy foods, meal plan, on the go, on the go meal plan, organic, organic apples, smoothie

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