Meals on the go with no fridge or microwave?

Posts: 568
1/17/13 10:06 P

In college when I was commuting I ate these a lot:

A high fiber tortilla spread with peanut butter with a banana inside.... just roll it up. =)
Carrots/cucumbers/peppers/cherry tomatoes munchies with nuts, and fruit.
PB and anything...

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1/17/13 8:55 P

I've been trying good breads or cereals and fruit.

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8/6/12 8:49 P

Great tip!!

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8/6/12 5:30 P

I can't rave enough about trader joe's bags of dried green beans and snap pea crisps - a yummy and healthy alternative to potato chips. Honestly, the green beans almost taste like candy they're so good, but the only ingredients are beans, salt, and a bit of veg oil.

Pumpkin soymilk smoothies - 1 cup plain or vanilla soymilk, cinnamon, and blend it with 1/2 cup of canned pumpkin. Delicious, low calorie, and it gives you a serving of veggie and protein! It will keep fresh up to 1 day without refrigeration.

Fresh carrots and celery with peanut butter to dip it in.

Posts: 359
8/6/12 4:59 P

4 tools help immensely:
1. thermos (for hot soups, indian foods, stews, refried beans)
2. Warm n tote thermo packs - keep hot food hot - like make a micro meal at home, and then put it in a sealed container, and use warm n tote packs with any insulated bag (I like MaxCold). That way you get a big dish rather than small thermos size. Mentally boosts the idea of satiety.
3. cooler - for yogurts, salads, pasta salads.
4. Techni-Ice (in a ziploc bag b/c it does get a little slimy as it thaws) because I live in So Cal and the inside of my car, where I leave most of my travel meals, gets like an oven, and these things last forever.

Now the favorite totable foods using those items:
Taco Salad, Hot part (meat, refried bns) in Warm n Tote, cold (cheese, sour cream, avocado, salsa, cabbage, tomatoes) part in small cooler, and pack separately to stay crisp: 1/2 serving of chips to crumble on top right before serving.

sandwich - club sandwich is a fave, I use 100 cal guac packs rather than mayo - (keep in cooler). And I pack the bread separate b/c I hate cold bread. And I put the bacon, lunchmeat, lettuce and tomato in the cooler, and prep my sandwich fresh so it tastes so nice

mac n chz - nuke at home, put in sealable container, into warm n tote. And have apple on side. Sometimes I also steam some green beans to take along hot.

Yogurt - frozen fruit - granola (pack in cooler)

I even made a meatball sub on the go once - hot meatballs and sauce (warm n tote) club roll packed separately and toasted & cooled before leaving home - then kept warm and soft in a tortilla oven (looks like a round oven mitt but has crinkly stuff inside), and kept my cheese in a teeny cooler with my water.

Now that I've finished listing all my favorites, I can let it out that I'm vegetarian, and all the "meat" items are meat substitutes. But all of it stays warm enough to be food safe (I used to eat meat so am sensitive to that).

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8/6/12 10:24 A

An apple, some nuts, carrots, nut butter on whole wheat

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8/6/12 10:21 A

For lunch at work I had couscous, tomatoes and tuna with a few dried herbs all mixed in - low fat, high protein - and no need for fridge or microwave - excellent for depression too as packed with selenium.

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8/6/12 7:51 A

Herring canned in water (or sardines, or salmon), either straight from the can or on multigrain rice cakes (sodium free). Herring smells a little like kitty food when you open the can, but it really is delicious if you can get past that.

Dried fruit, nuts, and cereal :). Love fiber one original mixed in to add some bulk and keep the calories down.

Whole wheat bagel with single serve butter/peanut butter/jelly container

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8/5/12 11:47 P

I keep a mixture of dried fruits with nuts in a ziplock baggie in my purse for when I find myself unable to make it home for a meal and get shaky as my blood sugar drops. I also like keeping a container of cereal with me for snacking, too.

I love the previous post about baby food. I never would have thought about buying baby food other than for the one recipe I have that calls for baby food prunes. Great idea!

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8/5/12 11:34 P

I keep a Luna Bar with me at all times as an emergency meal! Especially for women and not overkill on granola - sorry, granola lovers...

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8/5/12 7:26 P

My daughter makes gluten free strawberry pancakes and freezes them. She then takes out what she needs for the day. I know people think about pancakes with fruit, but why not take zucchini, onions, turkey sausage, and any other veggies that are in season (diced or sliced)? It sounds so yummy to me, I think I might ask her for her recipe.

PS What about Boca Burgers. They're meat free and have way less fat.

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8/5/12 9:35 A

MET-Rx Big 100 Colossal meal replacement bars have lots of protein. My favorite is the Super Cookie Crunch - all with no artificial flavors or colors - and 32 grams of protein

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8/5/12 9:07 A

Serendipity...I rarely read the message boards...but...today, I'm on a 3-week vacation traveling by auto...and I was concerned about healthy eating options. Shudda known!! that Sparkpeople would have my answers. Thank you for the great info.

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8/4/12 2:13 P

I found this site...recipes look pretty cool for on the go stuff that does not need to be reheated or refrigerated

http://www.wildbackpacker.com

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8/4/12 2:10 P

I like the beans idea, too...you can prepare an easy bean salad with green beans, yellow wax beans, kidney beans, a little bit of apple cider vinegar, olive oil, and a tad of italian seasoning. It seems to hold up pretty well for a day without being refrigerated.

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8/4/12 7:29 A

Belvita. It's a blood-sugar stabilizing cookie. Oh, love em! They're always in my purse for when I'm on the go, which is a lot (and my kids cleared me out the other day, so they are kid-approved). Add an apple, bag of grapes, container of nuts, bottles of water and it sustains me for the most part. I'm a teacher and I'm hypoglycemic. Ya learn to have things on hand and protein is the best blood-sugar stabilizer. Sugar is only for when you screw up and went too long without eating and ya need like 30g.

Ideas:
sandwiches of almond butter on whole grain bread;
turkey-ham-tomato-cream-cheese wraps;
use ice pack to keep container of Greek yogurt cold (protein will sustain you, get the kind with as little sugar as possible) or cottage cheese and fruit/veggie (I love tomatoes and pepper or basil)
to-go Light Ranch individual packs for dipping carrots or celery
to-go peanut butter individual packs for dipping carrots or apples (my kids love that)
beef jerky
cheese sticks
any cut up veggie/fruit
Belvita cookies (aaaawwweeessooooommmmee)

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8/4/12 3:18 A

Don't forget beans. If you have access to a sink, you can rinse off the can juice (using the severed top as a makeshift strainer) and enjoy. Otherwise bring in a thermos after rinsing at home. Some beans are sold in small pop top cans, either plain or baked bean mixes. Likewise you can find small cans of veggies for variety. Of course, you can mix and match in your own thermos.

You would be surprised how tasty baby food veggies and fruit purees are cold... They keep very well for years at room temperature unopened, making them handy for emergency stashes. Some of them are little fiber and protein bombs as well, as I'm rediscovering during a dental adventure. One little 4oz jar of Gerber or Beechnut peas is 4 grams of protein and very tasty hot or cold. Sweet potato is another nice choice. I even like their carrots. Gerber has a "garden vegetables" one that is a very tasty mix of peas, carrots, and spinach. I've also added coconut oil to them right in the jar. Their fruit mixtures are high fiber. Beechnut has a granola concoction that is high fiber and high protein although I suppose you could just eat the crunchy versions if your mouth isn't tender... I've always wondered why such things haven't caught on as snacks for adults, they're no more expensive than a candy bar.

Regular Cheerios are quite handy, I always kept those in my desk in grad school, along with the irreplaceable jar of peanut butter.

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8/4/12 2:58 A

Also there are several brands of veggie jerky to look at. (don't know about meat ones)
I have some Primal strips that are about 10grams protein for about 100 calories. They also have a foot long roll version. Different ones are based on soy or mushroom or seitan (wheat gluten). Stonewall has some soy-based "Jerquee" in many flavors that come in small bags - they are relatively dry, making them better as computer food. Most are really hot, except original mild and teriyaki style. Tofurkey has jerky also.

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8/4/12 2:36 A

If you have access to any source of hot water or a thermos, there are good meals in a cup available. The Dr. McDougall line is huge- soups, cereals, Asian entrees. Many of them pack about 8 to 10 grams of protein and about that much fiber in a single serving. Nile Spice has some good ones also. You just need to add hot water to the inside line of the cup, cover, and wait a few minutes. You could supplement them with nut, seed, or oily legume butters and crackers or whole nuts and seeds, fruits etc. to fill out a meal if one is not enough (or eat two...).

Posts: 218
8/4/12 1:47 A

I know it's been said but I would do some tuna on bread with maybe a little pickle in it for taste. You can buy canned chicken so you're not always eating tuna. But I highly suggest using a little mayo, bbq sauce, or mustard to mask the canned taste. You can easily eat the chicken or tuna or crackers as well. You could probably make a protein shake and put in a thermos for even more food options. If you have the time you can make protein pancakes, pack them, and eat them with peanutbutter. Here is the recipe for 6 of them

1 1/2 cup old fashioned oats
1/2 cup fat-free cottage cheese
1/2 scoop vanilla protein powder
1 very ripe banana, mashed
1/4 cup milk
1/4 teaspoon vanilla extract
1 egg

Directions
Heat pan or griddle to a low-medium heat and spray with cooking spray
Combine all ingredients in a bowl and blend with an immersion blender
Pour batter onto griddle and cook for approximately two minutes per side
Top with syrup, fresh fruit, nuts or chocolate chips and enjoy

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8/3/12 11:45 P

Oh yeah, the Thermos food jars are a great idea if you can't have a lunch bag. If you do have even a small insulated lunch bag, you can easily fill a zip lock bag with ice. I do that a lot and just re-use the bag until it breaks.

I have a favorite "whole food special" that I LOVE and it gives me great energy. It's super easy to carry in an insulated food jar also. I mix:

cooked red quinoa
diced, cooked chicken breast (I use frozen, pre-cooked from HEB if I'm in a hurry)
chopped red onion
sliced grape tomatoes (instead of the onion and tomato, you could just throw in some prepared pico de gallo if you want)
chopped flat leaf parsely
canned kidney beans, drained and rinsed
salt, pepper and garlic powder
olive oil and vinegar or lemon juice

This tastes GOOD and if you make a big batch, will keep in the fridge for several days.

If I absolutely, positively have NO way to keep something cold, I go for Justin's honey almond butter in a squeeze packet, homemade jerky (get a dehydrator - you will never regret it) or these meals I found at whole foods and also online at Vitacost. I believe the brand is St. Dalfour (something like that). They are totally shelf stable, but preservative free and surprisingly good. They even come with a salt and pepper packet and a tiny spoon. I like the tuna with vegetables the most.


Edited by: JENGLAND6 at: 8/3/2012 (23:50)

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8/3/12 10:05 P

Baggies with baby carrots, grapes, apple slices, orange wedges, bell pepper slices, or various other fruits and veg. Cheese sticks, almonds, yogurt. Sandwich wraps (Tumaro makes some yummy, 80 calorie wraps and I like to fill them with lettuce, tomatoes, sprouts, avocado, cheese, leftover chicken or lunch meat) are quick and easy. You can always throw an ice pack in your lunch bag/box to keep things like meats and cheese cool.

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8/3/12 3:54 P

V8 in cans. Warm or cold it is great for those times you need something now. I keep one in the car whenever I may not get home in time for meals. Keep some almonds handy too. It's not exactly a meal but it is better than skipping one.

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8/3/12 8:21 A

I like special k meal bars

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8/3/12 8:13 A

dry cereal, nuts, dries fruits, dehydrated fruits, beef or turkey jerky, peanut butter or other nut butter sandwich...There are lot of possibilities. Just use combinations that are nutritionally sound for your particular diet.

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8/2/12 7:42 P

cheese, peanut butter, berries?

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8/2/12 6:43 P

I think this may of been said , but protein bars and v-8 ..I like zone bars the graham bars are so good and has a lot of protein and v-8 has 2 servings of vegetables.To snack jerkey sticks- some are real low in fat and calories but have a lot of protein..There are a lot of fruit snacks that come in single serve cans and you just zip open. Spam comes in a single serve packet now, but it may be high in fat but with a couple slices of good bread just open and eat...

Edited by: CHICKYWANNA at: 8/2/2012 (18:46)

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8/2/12 5:10 P

Tomorrow I am going on a road trip, and I thought I'd post my menu here. I know I posted earlier this morning, but hey... now I know what I am taking.

Smallish travel pack, insulated, with at least two, maybe three, freezer packs. It will be hot and my car A/C is dicey.

For tomorrow lunch: Beef short ribs, pre cooked. (Pastured source, but for the purposes of this thead, incidental.) Salad including greens and tomato and cabbage, perhaps some onion if my garden still has it viable.

For tomorrow dinner: pre cooked chicken and shiitake mushrooms, along with a salad of tomato, lettuce, avocado (this part to be added at the last minute), cuke, asparagus. I think it will be terribly awesome!

Also bottled water (from my own tap) but if it doesn't fit in the carry pack, oh well.

PS: I also have some fresh peaches, but as of today they were not quite ready. Will bring them along just in case.

Edited by: CEDARBARK1 at: 8/2/2012 (17:13)

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8/2/12 2:49 P

" I could always go back to a banana, Cliff bar, and handful of almonds, but I'd rather have whole foods with high protein and good, complex carbs. "

You have a good setup here, but if you want to replace the bar with some whole foods, you could try a cold quinoa (it tastes just as good cold as it does hot). If you're not vegan toss in some Feta for some fat/protein and zing (I get mine pre-"garlicked"). A little goes a long way! Scale portions to your liking.
If you're dying for more protein you could tuck some nutritional yeast in (salty/cheesy) or if not vegetarian some tuna (it will NOT go bad in a day. I promise.)

.025 c (dry) = .50 c cooked = 170cal 30carb 3fat 6pro.
1 tbs reduced Fat Feta = 20cal 0carb 1fat 2 pro.
Totals = 190cal 30carb 4fat 8protein.

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8/2/12 2:41 P

Oh yeah, great ideas! Some I liked were;

Packet condiments, like mayo (we save our ketchup and mustard, and hot sauce packets, when we have extra after eating at a fast food restaraunts for future use. Hey they're free!!)

Individual, pop top tuna cans for protien.
And the poptop canned fruit sounds familiar!

Yes, V8! Veggie source in a can!

I use to love keeping String Cheese to eat later. It gets soft, and yummy. Eat within a couple hours.Don't let it stay in the car to get hot and moldy!

Edited by: AUSSIEFLOSS at: 8/2/2012 (22:37)

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8/2/12 1:28 P

i did not realize when i answered before that this person has no access to freezer what so ever. i would say then he needs to buy 'vac packed ' for everything. also lots of products will hold the cold if you place them in or under cold water until they have a chance to absorb that temp. then can be put into insulator bag of some type.
most stores will vac pack anything for you if you ask and in any quantity - so small pces cheese, or cured meats - it does present a challenge but can be overcome. BB

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8/2/12 9:10 A

Terrific ideas many of these -- but remember suggesters: he said he does NOT have the possibility of a cooler/ freezerpacks. So meal suggestions need to be truely non-fridge.

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8/2/12 9:04 A

I have 2 daughters, one's a swimmer, the other is a swimmer & has ADHD so eating can be challenging. Here's some of our lunch ideas.
Nuts
Clif bars (great for after school, before sports)
K bars
pasta (Ronzoni has a full serving of veggies IN the pasta but it tastes "normal")
pasta (Smart Taste is made with whole grain but doesn't feel like sand)
My daughters (one swimmer and one with ADHD) like to put italian dressing or spaghetti sauce on pasta and eat it cold at school. They think it's better than nasty school lunch.
PB&J on a whole grain tortilla
Cream cheese on a bagle or tortilla
string cheese
cheese, crackers & lunch meat or pepperoni (turkey, low fat)
and of course: Tons of sliced fresh fruit and veggies
Single serve peanut butter to dip apples, carrots, celery in

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8/2/12 7:34 A

For the fridge: Get a carry pack which is insulated (Target sells some attractive ones). Get some freezer packs. A couple of good thick ones (at least an inch thick; I think mine are about an inch and a half) will keep your food very COLD all day in all but the hottest weather.

This will help increase your options.

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8/1/12 10:19 P

Peanut butter sandwich on whole grain bread travels well.

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8/1/12 5:45 P

Not a meal, but definitely helpful: I have a thermos I stick in the freezer at night. In the morning I fill it with milk and take it to work with me. It'll keep milk cold for a whole day, and that's an easy "snack" to bring with.

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8/1/12 4:57 P

2 Tbs natural peanut butter and a banana - like another said, put it in a small container. I sprinkle the pb with cinnamon.
trail mix, like others have stated (high cal, so watch serving size!)
whole grain nacho chips + salsa (again, watching serving sizes)

I suggest packing an ice pack so you can take along your Greek yogurt and low-fat string cheese! :-)

Edited by: ANDREAG89 at: 8/1/2012 (17:00)

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8/1/12 3:11 P

Love the ideas here. I'm thinking about trying some of the ideas for myself.

I have a teenaged son who is a long distance runner for his school. He has just informed me that he doesn't want to eat school lunches this year. He wants to plan a "training table" and take his lunch. I need ideas that will keep a kid who is used to running up to ten miles a day satisfied and meet his nutritional needs. Also, remember he is a teenager, meaning he doesn't necessarily like to eat some things that might be healthy, like whole grains.
Any ideas?
Cindi

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8/1/12 2:14 P

i have a great insulator bag that perfectly fits: - a half litre bottle of frozen water - i place on the bottom of bag - on top is my main - could be a sandwich or wrap with whatever filling , and beside it still right on top of the frozen water - my fruit = usually an apple and a smaller fruit for snack/break. a little plastic food saver with plain yogurt rounds it out. by the time i get to eat - my water is still mostly frozen but there is enough ice cold to drink - and all my food has been kept as if in a fridge.

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8/1/12 10:59 A

When I was in college, I had a friend who drove in from another city who brought the same thing for lunch every day: a tortilla with hummus and lettuce, some raw veggies, a mini can of vegetable juice, and an apple. That will survive the morning in a backpack indoors, but I wouldn't want to eat that if it had been in a hot car all morning. When I was packing a lunch, I would take a sandwich and veggies and fruit, and pack it with a frozen juice drink box, which kept everything cool enough. I keep whole grain crackers and individual squeeze pouches of hummus in my office at work so that if I'm stuck and starving I'm less tempted to go raid the cookie stash in the kitchen.

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8/1/12 9:43 A

I put a little natural peanut butter in covered container.
Bring along a gorgeous banana and a throwaway spoon.
This has saved me many times at the office when donuts and bear claws were everywhere.

Also, 1 serving canned tuna in water, 2 slices whole grain bread, mustard in a little container or packets of, along with another of those fab bananas will really hold you over.

High Protein bars, dehydrated fruits, dark chocolate, Walnuts/Cashews/Almonds, Kettle chips cooked in avocado oil, 1/2 small bag only 100 cals, sardines on carr's crackers, yummy, graham cracker with a little organic walnut butter, I've made myself hungry :-)

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7/31/12 8:03 P

Great suggestions!

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7/31/12 6:25 P

I like the "go picnic" boxes that I have found on the store shelves. Add some kind of beverage and you are set to go...

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7/31/12 6:12 P

I second the recommendation for using a wide-mouthed thermos. I took one to work every day for a year. I always had black beans heated up with garlic powder and a little bit of chipotle in adobo. I would heat it on the stove for 5 minutes, put it in my thermos and eat a hot lunch many hours later. I would also bring along some feta and chopped tomato to put on top, but I did have access to a fridge. It was so filling and delicious!

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7/31/12 5:58 P

These are meals that kept me fed while in school:
1) peanut butter and jelly (or honey) sandwiches
2) canned tuna (with the pop lid) packed in olive oil (for the flavor and I wasn't eating too much else) and crackers

My friend likes to make a sandwich from a whole avocado. Add some salt and pepper and you're golden. You need to pack a knife to open up the avocado, but it does fine in transit.

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7/31/12 1:35 P

I pop an individual yogurt cup into the freezer the night before, use it to keep other things cold inside a lunch bag--it's just right by lunchtime. (Don't forget the spoon.)

If you pack something else in a small ziplock, your sticky yogurt cup can be sealed away when you're done -no mess!

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7/31/12 2:04 A

For snacks / pick me up - How about some 'nuts' almonds, walnuts - in small zip-lock snack bags - good fat, 24 almonds is 1 oz.

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7/31/12 2:00 A

I'm guessing that some things need to be pocket-able. I would keep looking for a better protein bar maybe a Balance bar. Check out different Health Food stores and see what kind of interesting things can be available there. I find browsing them very cool. You never know what you can find. Some things I keep handy in my purse, or car:

Granola bars like Kashi (better for you than Quaker's bars!) contain nuts, dried fruit, and oatmeal and taste good.

Nuts like you already said.

Crackers (whole grain) Heat won't kill them!!

Cheese (sometimes in my purse, but only if I know I will eat it within a few hours)

Fruit (like apples, plums, apricots. Small ones so they are faster and easier to eat.)

Homemade trail mix with nuts, raisins, craisins, prunes chopped up, a few m&ms)

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7/31/12 12:19 A

Outdoorfreak:
Vegtable Dal..is it the green thick like gravy stuff??? Do you have a recipe...I ate Indian a couple of weeks ago and was in love with the green stuff lol :) I would love to learn to make at home...change it up you know.

Edited by: ACKWARDATTIMES at: 7/31/2012 (00:20)

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7/30/12 11:43 P

I'm often in the same boat...some people get paranoid about chicken and fish outside the fridge; never caused me any issues whatsoever and have been doing this for years.

Some of things I pack in small airtight containers and take with me:

Brown Rice with salad and cold roast Chicken (skin removed, of course!)

Vegetable Dal with cold roast Chicken or Smoked Fish - I make a big batch on weekends and use it as a base for all sorts of meals...authentic Indian recipes are the only ones to use; Western versions of Dal are AWFUL and completely tasteless...once you find one that works for you, you'll be hooked...

Chicken or Tuna Fish Wraps - lots of salad inside and enough Chicken or Fish to boost Protein intake

Leftovers from night before - we eat lots of one-pot meals (like soups and curries) in the evening and we usually have enough to act as lunch following day

Fruit smoothie (just banana, blueberry and apple) with added Protein Powder and Rolled Oats - great for mid-morning meal if you do exercise really early and eat smaller more regular meals like I do

Nuts & Dried Fruit bag - my favs are apricots, walnuts and almonds

Ziplock back of Sunflower & Pumpkin Seeds - I toast up a mix in the oven when I roast up my chicken for the week...great for mid-morn or mid-afternoon snack on the go

Posts: 251
7/30/12 5:13 P

These are some of the things I packed today. ( no cooler), Broccoli Salad, (broccoli, red onion, bacon bits,walnuts), kraft raspberry vinaigrette. (you can get plastic baby food containers that will not leak to hold dressing) Kashi honey almond flax bar, 2 oranges cut up in plastic container, for breakfast it was greek yogurt, strawberries, afternoon snack Quaker Quakes Cheddar Cheese, (measured out into sandwich bag), 24-almonds no salt (in snack bag counted out the night before). I have a Kashi trail mix bar just in case.

Edited by: MAEBEA40 at: 7/30/2012 (17:15)

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7/30/12 5:13 P

I like to freeze a sandwich and water and then take yogurt fruit and trail mix in a cooler

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7/30/12 2:08 P

The gopicnic stuff looks neat. If you bring a water bottle, you can freeze it the night before and pop it in your lunchbox. I usually bring the smaller bottles. One I freeze to keep my food cold and drink later in the day. The other is not frozen to drink earlier in the day.

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7/30/12 1:55 P

We always pack a small ice chest..with sandwich fixings and fruit and water or seltzer and picnic somewhere we save money and calories and enjoy the view

Posts: 143
7/30/12 9:48 A

I am driving to see a friend and her family this week, getting a coffee and some oatmeal when I leave town... but would rather have something with me than stop at a fast food place when I need a break driving (it's a 4 hour drive). I plan on making PB and J sandwiches, and bringing some animal crackers with to snack on... something east that doesn't necessarily need to be cold. I froze some banansas this weekend (cut them up first), so I may bring them with too. I love road trip snacking, but I have been really good lately and know we'll be eating stuff that's more than what I normally eat in the 3 days I am visiting so it works.

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7/30/12 6:09 A

I use a cooler and pack it with food that is healthy for me if I need to warm it up I can stop at a gas station and use their microwave. or take my egg poacher and pluge it into my car for a quick egg sandwich.

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7/30/12 4:30 A

I like these: http://www.gopicnic.com/
They're good for you, easy to transport, you know exactly what you're getting, etc. You can also get them on Amazon. I take them in the car, where I spend a lot of time.

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7/29/12 7:20 P

I've found a great little secret in Starbucks. They make Bistro lunches, which look great. I don't have a Starbucks by me and have not tried them, but I have replicated their idea. You take Hummus, pita bread or crackers, a type of meat (chicken salad, lunch meat or roasted chicken). You can create a theme like Greek, or Mexican, or a style like protein or vegetarian. Add some sliced veggies or fruit and a small piece of chocolate for desert and your done. I started making these for work and it's quick, easy and needs no microwave. I do use a insulated cooler to keep it chilled. It reminds me of a lunchable for grown -ups. The possibilities and combinations are endless.

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7/29/12 2:22 P

Tuna with mustard and wasa light rye crackers. Baby bell cheese and granny smith apple.

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7/29/12 12:22 P

PB and J on whole wheat toast
Crackers and Tuna Fish
Mix up a batch of home made muffins or sweet bread or homemade energy bars

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7/29/12 12:06 P

thought I read canned salmon with a pop tart....lol.... I said groase...

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7/29/12 12:05 P

Sometimes I just cut the bananna in half.. spread the PB and eat it just like that without the bread...

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7/28/12 11:26 P

peanut butter and banana sandwich

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7/28/12 12:38 P

What a great topic wilth many terrific suggestions! We have occasional power outages and some of my emergency supplies might work for you. Canned salmon (no salt added) with a pop-top (get mine at Trader Joe's) . Dry cereal with individual boxes of milk. There are almond and rice milks in individual servings too.

I haven't done it yet, but found recipes for making my own protein bars.

Thanks for a great topic!

Posts: 435
7/28/12 10:30 A

If you can take a lunch, why can't you include a cooler pack? There are dozens of small lunch packs with freezer-sticks or -bars that can be used these days.

Posts: 1,197
7/28/12 6:47 A

I was curious why you cculdn't carry a cool pack? I know your a college student. I sometime carry by cook pack in my backpack. There is a separate compartment in the one I carry to and from work. And one of the little coolers I have is soft sided and a little bigger than a brown papersack. I can fit lots of food with a freezer pack in there. I carry frozen cooked chicken a lot and don't need a freezer pack for that.

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7/27/12 10:38 P

I am gone for breakfast/lunch/dinner about once a week. I also usually have to eat I the car while driving or scarf it down in a parking lot. I usually bring:
Fruit/veggie smoothie
Apple
Baby carrots
2 Hard boiled eggs
Yogurt with fruit and granola (big bowl, eat with a spoon, 400 calories. Great lunch)
Chicken on a stick- Grilled chicken on skewers that I just eat off of the stick... Makes it easy!
Dry cereal (healthy kind)

And that will last me the whole day!

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7/27/12 7:04 P

Several people have mentioned throwing a frozen bottle of water into an ordinary lunchbox. This works great under most temperatures, but if you are dealing with extreme heat and/or a hot car, you can still do this - just use extra frozen water bottles. Yes, that does mean sometimes half or more of the lunchbox is frozen water, but in that kind of heat I figure I need extra water anyway.

Great quick prep items are roll up sandwiches - and when I'm really in a hurry but want to eat well, I make double and eat one for breakfast as I commute. Leftover veggie omelet works great as a roll up filler too and has less salt than some choices.

I pretty much hate tuna salad, but I LOVE the real Italian Tonno in Olive Oil. Around here you can even buy it in pop top tins that are perfect for lunches, and is it so good you don't even need anything but a fork to go with it.

Also, just because you are packing in adverse conditions, don't rule out a green salad. If you dry romaine after you wash and tear it, add chopped or shredded carrot and red cabbage and a few grape tomatoes, that will keep beautifully as long as you don't add dressing until you are ready to eat it. Don't add cucumber or mushroom or chopped tomatoes if you can't reliably keep it cool though. Red pepper, as long as it is dry, usually does fine too.

Best of luck and happy healthy eating :)

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7/27/12 2:10 P

I have an insulated lunch bag. I have those blue freezer cooly things that keep things cold/cool for quite a while and can be used over and over. Mine are sheets with blue pillows so they can fold--got them with flowers my husband sent to me via internet. I boil eggs and eat them about 2-3 hours later. I also keep yogurt and protein drinks cold in the lunch bag. I also like raisins and nuts and beef jerky. I don't like to have to use a microwave or refrigerator for lunch because they are sometimes nasty or crowded at work and I have very little time--if I don't have to go find my food or heat it up, I save time to eat and relax. I have also put lunch meat in zip-top bags that stay pretty cool in the bag. Also string cheese. I work in AC so maybe my system is not as stressed as it would be if stored in a hot car or outdoors.

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7/27/12 1:49 P

Wow, lots of great ideas.. Thanks for the forum

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7/27/12 1:39 P

You can make sandwiches & freeze them--then just pull out of the freezer in the morning, throw in an insulated lunch sack & away you go..........

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7/27/12 11:37 A

I carry natural peanut butter and ryvita crackers, nuts, seeds and dried fruit (no sugar added), whole fruits are great. I freeze water and keep it in a cooler though as then I get my water and it is cold.

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Posts: 911
7/27/12 7:38 A

you can always invest in one of those little lunch coolers and an ice pack. works great to keep sandwiches and wraps cold

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7/27/12 2:13 A

Beef jerkey or Turkey jerkey or smoked fish jerkey (make your own), any of the million prepackaged 100 calorie snacks that are out there, fruit that won't spoil if it's not cold (apple, banana, orange etc.), trail mix - if you want a healthier one, make your own, energy bars are always great. I make my own with oats, nuts, honey etc. Much more healthy that way. These are kind of what I call "nibbling food" but they will hold you over until mealtime. Good luck.

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7/26/12 8:58 P

Mixed raw nuts, dried fruit, organic peanut butter sandwiches on homemade healthy bread, or
If you freeze some filtered water in Camel Bak water bottles or other plastic freezable bottles and put them into a cooler, you can safely carry a heathy salad, tuna, egg sandwiches, or anything ... the cooler and ice keep them cool all day, and you have ice cold drinking water for hydration. This works well for us.

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7/26/12 7:26 P

If you use a picnic basket (or its equivalent) and a freezer pack, you can basically carry anything. Make sure you freeze the freezer pack completely the night before.

Bettie

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7/26/12 3:06 P

Making a sandwich the night before and freezing it can help add variety. It makes it safer to have tuna, egg salad, or turkey. If I'm getting by without an insulated bag, PB&J and sliced orange do okay and taste great.

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7/26/12 2:32 P

And I have to make sure my children don't eat up all my healthy snacks or well I guess I buy extra for them so then I will have enough but I will still have to keep some of my healthy snacks tuck away for my appetite craving emergencies!

You are right YOUTHSALONS --- we must make sure we rinsed out the cup!

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7/26/12 11:28 A

if you can carry an insulted lunch bag, you can use a frozen water bottle, frozen smoothie, or frozen pack of Wholly Guacamole to keep things cool, and consume them when they thaw.

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7/26/12 11:18 A

the had me stumped for many years . now a quick trip to grocery store fixes fast . or the idea to carry stuff in truck so you will not starve if stranded lost a long way from help . carry bottle water also . change it every so often . yes it goes bad.

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7/26/12 11:13 A

Wow..some great ideas. These will really help when we take road trips as I would rather control what I eat than eat in a fast food place.

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7/26/12 10:09 A

Great ideas - all! I like to keep the food I pack at my desk at work, just because it disappears in the fridge at work!

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7/26/12 10:08 A

I keep a jar of some sort of nut in my car and at work. I count out a serving and eat on the go. That helps me stay away from a lot of junk food. Tuna in a pouch with five or six triscuits. I also like sardines.

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7/26/12 8:08 A

A bottle of water and power protein shake are good for the car...just don't forget to rinse out the cup=/

Edited by: YOUTHSALONS at: 7/26/2012 (08:09)

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7/26/12 1:31 A

What about a can of tuna with some crackers, and some fruit?

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7/25/12 10:17 P

WOW! These are great suggestions. I'm going to have to try a few myself. Now that school is starting back up, the easier, the better for a nutritious breakfast. Thanks for this great forum topic.

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7/25/12 9:32 P

Someone has already mentioned Bento and I so agree. There's a website called www.lunchinabox.net that has amazing recipes for real food you can pack in a bento box.
Also, there are such a amazing thermal lunch bags these days that you can keep your food safe for hours. I generally pack a few frozen bottles of water in the summer and that keeps me satisfied and my food cold :)

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7/25/12 8:36 P

I like a cup of greek yogurt or cottage cheese (about 20 gms of protein each) and I put frozen strawberries or berries. The frozen fruit acts like a cooler for the greek yogurt or cottage cheese so it doesn't spoil.

I also think boiled eggs would work. I also think you could use a freezer pack that you freeze overnight and take cheese sticks with you, so you could have a cheese stick, a couple of boiled eggs and an ounce of pretzels.

PB and honey sandwiches on whole wheat bread. Not a lot of protein in peanut butter, though.

Lunch meat has enough sodium in them that you should be OK until lunchtime, same with cheese. I would hesitate to use mayo, but you can use mustard.

They also make tuna salad kits, but to me those are a snack...I need 2 of them.

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7/25/12 8:23 P

when I was overseas (Japan) my "mother" used to pack me a bento lunch every day for school. I would leave the house at around 630 - 7 in the morning, and not eat lunch until 12:30 - 1:00 and my food was fine.

The staples were things like chicken, steak, pork, various steamed veggies, white rice (served with every meal) and usually fruit or some other type of "sweet"

Sometimes she packed me sandwiches, but more often than not it was my bento box.

I also agree with the tuna salad - they make a pouch of already made tuna salad that is delicious! I eat it straight from the pouch. They now make lots of flavors, so you won't get bored.

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7/25/12 7:05 P

I would recommend getting a Thermos or insulated food jar -- it'll keep foods warm or cold for hours. It's really handy, especially since you're looking for a way to eat more whole foods and protein. There are a variety of sizes and they're easy to find. Since they're durable and leak-proof, they also stand up to the rigors of being thrown around in a backpack or bag so you don't have to carry an additional lunch bag.

I've used my stainless steel Thermos wide-mouth food jar to make oatmeal (throw in regular oats, hot water, brown sugar, peanut butter and raisins and close the lid; it'll be ready to eat when you are); I imagine it would be equally useful for cooking couscous or other whole grains that you could mix with veggies, beans and/or meat. It also keeps stews, chilis and soups nice and hot until lunchtime.

I've also used it to keep things cold, like fruit salads and yogurt parfaits (I like Greek yogurt with fruit and chopped roasted nuts -- using roasted nuts is key so they don't get mushy). I imagine you could also use it for creamy salads, like chicken or tuna salad, so that it stays cold until lunch time and you could just eat it with crackers or bread.

Lastly, I also like the Fit & Fresh line of food storage; it's available at Target and similar stores. I have a "lunch on the go" set that includes a removable freezer pack and portion-controlled storage. It's a good size for me and fits a salad or sandwich, as well as two snack-sized portions of veggies or fruits. Of course, your mileage may vary.

Hope this helps and good eating!

Edited by: GO_REN_GO at: 7/25/2012 (19:09)

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Posts: 18,833
7/25/12 6:44 P

Food should be unrefrigerated for no more than 2 hours. If your food will be outside in the summer heat, I wouldn't keep it out even 2 hours.

Are you able to carry a backpack or a messenger bag? I know you can't bring a cooler. If so, you could do as DRAMAJLN suggested and carry a freezer pack.


Edited by: REDPEPPERS at: 7/25/2012 (18:45)

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7/25/12 5:42 P

I avoid processed food as much as possible. Here are some things I eat for lunches regularly.

- salad with baby carrots and apple slices dipped in peanut butter or other nut butter
- 1/2 bell pepper spread with 1/2 laughing cow swiss cheese wedge or hummus, topped with a slice of tomato, spinach or lettuce, and cucumber slices
- Arnold's wheat sandwich thin spread with nut butter, topped with apple slices
- spinach salad with lots of veggies and a hard boiled egg

for sides, I usually have a piece of fruit, and try to switch it up. I might have grapes and cherries one day, cubes watermelon, honey dew or cantaloupe another day. If I have fruit with my main course, I'll have veggies as a side. If protein is low, I also keep a protein bar in the front pocket of the cooler.

*Just reread the original post. Sorry, didn't realize that you couldn't even carry a cooler. I usually make it work to carry one for days when we travel for work, as I have to keep cold water on hand!

- protein bars with fruit that doesn't have to be kept cold?
- nut butter sandwiches, again with fruit such as bananas or apples that don't have to stay cold


Edited by: KIM--POSSIBLE at: 7/25/2012 (17:45)

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7/25/12 5:10 P

how long could cooked chicken and pasta be ok at room temperature? Maybe I could just eat that plain. Another "meal" I've done is a whole wheat tortilla with peanut butter spread over it, then rolling a banana up inside. It's delicious and not bad for energy. Just hoping for more ideas, preferably with more protein.

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7/25/12 4:49 P

You can even buy tuna and/or chicken in foil packages -- individual serving size. Lots of things come in that type of packette...however, keep in mind, the cost will go up. If you freeze grapes they will last all day in a wide mouth thermos. Once you start thinking along these lines, the idea grows by leaps and bounds. Good luck!!

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7/25/12 4:35 P

I've been in the same situation a few times. Low fat jerky (buy it or make your own), and a can of unsalted veggies or a peanut butter sandwich on wheat bread was my usual. Like another poster mentioned, canned tuna is a possibility, and there is also canned chicken breast. A variety of nuts and fresh fruit are other good options. You can also soak oats instead of cooking them and add nutritious mix-ins.

Otherwise, all I can think of is canned soup or meal bars, but most of those (as you mentioned) could stand to be better for you.

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7/25/12 2:37 P

It might be worth buying a small refreezable ice pack that you can put in your lunch box. Or they do make some small lunch bags that have a space for them. This would help keep meat sandwiches and yogurt cold enough until lunch. I usually make a turkey sandwich with mustard, lettuce, tomato, avocado, and hummus, and bring yogurt and fruit with me. This generally is a good lunch for me. I will also bring extra fruit or a protein bar with me for a midafternoon snack, especially on my long days.

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7/25/12 1:49 P

I have been in your situation, and here's what I packed that kept me content and healthy:

An almond butter (1 tsp) and banana (half a medium one sliced) sandwich on a whole wheat pita.
A bag of baby carrots.
2 bottles of water.
A luna bar.

It kept me full until the next meal time, and kept well without refrigeration.

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Posts: 434
7/25/12 10:05 A

We have traditional on the go lunch box called bento en.wikipedia.org/wiki/Bento.

The idea is to pack everything into a single lunch box. We eat very different, wide variety of foods everyday, so we can pick up suitable food that lasts long enough for few hours. But generally, it's rice + meat or fish (often fried) + some veggies (often steamed, stir fried or pickled).

You may replace rice to oatmeal or pasta. Meat and veggies are your choice. Microwave? Of course it would taste better when it's heated, but you really don't need it once it is fully cooked. Just add little spice or extra salt so that you can feel taste.

Actually, what matters is a container. Separation is the key. You might find bento box container like www.laptoplunches.com/.www.amazon.com/s/ref=nb_sb_noss_1?url=sear
ch-alias%3Dgarden&field-keywords=bento
+lunch+box Yet, you could use single lunch box, by separating area using aluminum foil.

The only limitation is your imagination. It only has to last few hours. You can pack almost everything you eat.

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7/25/12 9:14 A

peanutbutter on whole grain bread

fruits & vegetables

vacuum packed tuna (or canned with the pull tab). I think they even make kits that include all the ingredients for tuna salad. I don't eat canned tuna, or anything with mayo, so I'm not sure.

whole grain crackers

spelt pretzels

KIND bars

trail mix

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7/25/12 8:23 A

Hey there, I'm looking for ideas for good, balanced meals that I can eat on the go, that do not to be stored in a fridge (or cooler) and I won't have access to a microwave. I know this is a tough set of constraints. I mean, I could always go back to a banana, Cliff bar, and handful of almonds, but I'd rather have whole foods with high protein and good, complex carbs. Any ideas for those? There are times when I have to eat on the go becuase of my job and it doesn't allow me the convience of even bringing a cooler along.

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