8 Healthy On-the-Go Meal Options for Busy People

In an ideal world, you would be able to sit down and have a nice, leisurely meal every day; you might even have three like that. However, reality doesn't usually allow for that type of schedule. If you are running at full speed most days, you want meals that can keep up. Here are eight healthy on-the-go meal options for days like that. 

1. Veggie Wrap

If you are trying to follow a plant-based diet, then it's time to make veggie wraps for your new best friend. Wraps are easy to transport and you can eat them while running from one spot to the next. It's a good idea to keep a variety of vegetables and wrap choices on hand to avoid boredom. A few good choices that pack vitamins and will help you feel full longer include:


  • Canned beans (white, black, or red are good choices) or chickpeas
  • Avocado slices
  • Lettuce and leafy greens
  • Tomatoes
  • Cucumbers
  • Zucchini 

2. Fruit Smoothie

While it may seem like a good idea to stop at your favorite smoothie bar for a quick refresher, a homemade drink will almost always be a healthier choice. Mix up your favorite fresh and frozen fruit with plain nonfat Greek yogurt and a little milk (or your favorite plant-based alternative) for a delicious snack or light meal. If you are looking for meal replacement shakes, there are several great powers available to boost nutritional content. 

3. Tuna Salad

There are so many variations on tuna salad that you are sure to find one or two you want to keep on hand throughout the week. This one uses white beans to increase fiber and create a creamy texture. Whatever recipe you settle on, keep the mayo to a minimum to limit the saturated fat content. Keep your lunches interesting by switching the delivery method between pitas, spinach wraps and romaine lettuce leaves

4. Hand Pies

Before you start conjuring images of fried, greasy carnival food, remember this is about healthy meals, so you'll be baking these hand pies. They will still be delicious and satisfying if you choose the right fillings, like these curried lentil hand pies that offer a fun vegetarian take on the tradition.

5. Quinoa Cakes

Quinoa is a great protein choice; it is plant-based, nutrient-dense, and delicious. When mixed with black beans and sauteed veggies, then baked in burger form, it forms the base of a fantastic and filling on-the-go meal. 

6. Make-Ahead Burritos

If you want a hot meal that can go from the freezer to your plate in a matter of minutes, make-ahead burritos are a great choice. Saute some chicken, black beans, veggies and rice with a dash of taco seasoning for a healthy filling. You can also swap eggs in place of the chicken and rice for a healthy breakfast version. 

7. Overnight Oats

It often seems like you either love them or hate them, but overnight oats are definitely here to stay. Granted, you can't really eat this while driving down the road, but your passengers sure can enjoy one on the go.


Overnight oats are both convenient (since you can make enough for the whole workweek at once) and relatively inexpensive, making them a great family-friendly meal.  Plus, you can customize them to your own individual tastes. Use frozen fruit, nut butter, and seeds to pack a nutritional punch. 

8. Zucchini Muffins

You don't get much more simple than a vegetable-packed muffin for a quick breakfast or snack on the go. When you make your own muffins, you can tweak recipes to make them healthier. For example, swap whole grains in place of the refined flour, cut back on sugar, and choose healthy fats like olive oil. Grate the zucchini finely so that it doesn't raise any suspicion with younger family members or use pureed pumpkin instead for a fiber-filled treat.


A hectic schedule doesn't have to keep you from eating healthy. Look for quick on-the-go options, like make-ahead burritos, overnight oats, and smoothies, that pack a nutritional punch.