On The Table

A collection of knowledge-based articles to inspire overall wellness.

On the Go Meals & Snacks to Keep You Healthy & Fueled

Plan for on the go foods that fuel best, including these delicious and satisfying 30+ ideas!

On the Go Meals & Snacks to Keep You Healthy & Fueled

Goodbye bland on the go meals, and hello healthy meals to go! 

Busy days call for good to go meals with optimal nutrients to sustain outings and events. Serve healthy meals to go with these 30+ inspiring ideas. 

Healthy Meals On the Go

Meals-to-go should be tasty and nutritious. On busy days, on the go meals are the perfect solution for schedules that require transportable options. With the right balance of nutrients and an easy way to take them on the road, most meals can be eaten on the go. 

The best meals for busy days are ones with protein and fiber. These food components take longer for the body to break down. As a result, the body feels full for longer. 

What's more, on the go meals do not have to be fancy. For instance, a simple slice of banana bread, topped with nut butter and eaten with a glass of oat milk can keep the feeling of fullness lasting for hours. 

Preparing tasty meals to go also means thinking ahead. For example, when making a mason jar salad (detailed below), consider how long a food will be packed before it is eaten. It’s a good idea to put the dressing in a separate compartment so it does not make the salad soggy. 

Curious on more ideas beyond banana bread and mason jar salads? Read on for breakfast, lunch, dinner, and snack ideas to eat healthily on the go!

On the Go Breakfast Ideas

Breakfast really is one of the most important meals of the day. Making sure that an on the go breakfast is nutrient rich can help start the day on a positive note. 

Savory Waffle BLT

Add a savory surprise to a busy morning with a savory waffle turkey BLT. Standing for bacon, lettuce, and tomato, this breakfast sandwich resembles a lunch-inspired favorite. With lean meat turkey bacon and reduced fat mayonnaise, this dish is good-to-go while promoting weight loss goals, too. 

Chia Seed Puddings, Trail Mixes, and More

If there were ever a magic seed, chia seed might be it. Chia seeds pack protein and healthy fats into a tiny, little package. There are so many chia seed recipes to choose from, and many are portable. 


All the rage recently, a "chaffle" is a waffle made with just three ingredients. Cheese, almond flour, and an egg up the protein in the chaffle while keeping the calorie count low. 

Overnight Oats 

Overnight oats can be made the night before for busy mornings. With plenty of vitamins and minerals to help fuel the day, oats are a great way to nourish the body. There are so many flavor combinations that can be made. 


Parfaits offer the sophistication of a sit down breakfast. However, they come in convenient cups that can be taken on the go. They come with layers of nutritious ingredients, such as a maple syrup-sweetened cranberry orange parfait

Peach, Raspberry & Basil Smoothie

A peach, raspberry and basil high-protein smoothie is perfect for busy mornings. Protein digests slower, so it helps the body feel a sense of fullness throughout the morning (or any other time of day). Simply blend and transfer to a portable container for a nutritious, delicious, breakfast to-go.

Chocolate Mint Smoothie

Who does not love this infamous duo? Mint and chocolate continue to be a power couple in a chocolate mint smoothie. It hides a handful of spinach for a nutritious powerhouse of ingredients.

Chocolate Banana Protein Shake

Bananas lend a naturally sweet flavor to the delightful healthy and simple chocolate banana protein shake. Made at home, this shake includes no added sugars. The dark chocolate gives it a boost of antioxidants as well. 

Lunch & Dinner Meals On the Go

More than a midday meal, lunch needs should be fulfilling for the rest of the day's activities. Just like breakfast, including protein and fiber in lunch meals keeps one feeling full but not too full. 

Mason Jar Salads

Mason jar salad recipes are perfect for prepping beforehand. They provide all the benefits of salad. Plus, they are portable! Grab a mason jar and layer each ingredient as desired. 

Gourmet PB & J

Step this standard sandwich up a notch with a twist on classic ingredients. A gourmet peanut butter and jelly sandwich is a lunchbox staple made with whole grain bread, fresh fruit combinations like strawberries, apple slices, or bananas, and a drizzle of honey. Naturally sweet and unique, this gourmet meal tastes great to-go. 

Tuna Deviled Eggs

Inexpensive and high-quality in protein content, tuna deviled eggs combine two delicious flavors from land and sea. Hard-boiled eggs and canned tuna make this an easy meal to prepare. Plus, it keeps well in the fridge until ready to eat! 

Bento Box Meals

Bento boxes make meal prep a breeze. Every item is kept in a separate compartment. From sandwiches to noodle dishes to cheese and crackers, bento boxes can hold just about anything with ease. 

Mini Tuna Sushi Burritos

Bring the favorite flavors of sushi on the go with miniature sushi burritos. Bite-size and bursting with nutrients, these burritos provide tasty tuna plus heart healthy omega-3 fatty acids 


Pinwheel dinners are not just pretty to look at - they are packed with nutritious ingredients! As a bonus, they are easily customizable and convenient for everything from parties to picnics. 

Homemade Crunchwrap

In place of the drive-thru favorite, a homemade crunchwrap uses whole-grain tortillas, greek yogurt, and romaine lettuce to add flavor. Kids will love these meal time favorites that can be frozen and taken on the go. 

Pizza Pita Pockets 

Great for picky eaters, pizza pita pockets aim to please! With a variety of simple ingredients, pizza pockets combine classic flavors in a custom way. This portable pita meal is great for accommodating different palates. 

Beef and Potato Hand Pies

Few things are better than a beef and potato dinner. For beef and potato hand pies (a.k.a. Cornish pasties), combine leftover meat with vegetables and pastry. This portable hand pie is easy to make and even easier to eat! 

On the Go Snacks

Remember to pack snacks! For longer outings or trips with kids, snacks provide a great backup plan for picky eaters or unexpected delays.

The following are 15 energy-boosting foods for when you are in a hurry:

• Oats
• Greek yogurt
• Cottage cheese
• String cheese
• Hummus
• Nuts
• Pumpkin seeds
• Apples
• Oranges
• Avocados
• Edamame
• Tuna
• Hard boiled eggs
• Beef jerky
• Dark chocolate

The Final Word on On the Go Meals

Most people balance busy schedules filled with work duties and family commitments. Fortunately, meals can still be tasty and healthy if they need to be taken to go. 

Using the detailed tips and ideas above, as well as finding what works for one's family, can help make on the go meals easier to manage!


Grainger H. 11 On-the-Go Meals for Weeknight Dinner. Hgtv.com. https://www.hgtv.com/lifestyle/family/kids-and-babies/on-the-go-meals-for-weeknight-dinner-pictures.