Adapted from a post by: Emily Fonnesbeck RD,CD

It seems these days people are looking more and more for on the go snacks and meals. We all lead busy lives, but we also want to meet our weight loss or healthy lifestyle goals. The good news is that even when your busy, a little planning ahead can help you stay on track. Here are my Top 10 On The Go Meal and Snack Ideas:

1. Vacuum packed tuna and salmon packets (in water): These are packed with protein and pair nicely with whole grain crackers. You could keep individual packets of mayo and mustard in your desk drawer to dress them up if you wish. Pair it with some sliced veggies for the ultimate balanced meal.
2. Bars: But not just any bar, I am a bit picky. My top picks would Lara Bars, Pure Bars, Kind Bars and Fruitition Bars. If you are wanting a meal replacement bar that is a bit higher in calories, a ProBar could be a good choice.
3. Trail mix: Make your own with 2 parts whole grain cereal (Kashi Go Lean will be higher in protein!) to 1 part dried fruit and 1 part nuts.
4. Fruit with nut butter: My personal favorite would be a banana with peanut butter. An orange with almond butter is also a great treat. Many stores now sell “100 calorie pack” natural nut butters (Justin’s brand is the one I see most often).
5. Shelf stable milks: Horizon and Silk brands both sale small cartons of shelf stable cow’s milk and soy milk. You could pack one of these, some whole grain cereal (Kashi Go Lean, Kashi Heart to Heart, Cheerios, Wheaties, etc.), and some fruit for an easy on the go breakfast.
6. Lean Jerky: Look for good quality lean beef or turkey jerky and pair it with a small package of applesauce or dried fruit. Sweet and salty…doesn’t get better than that!
7. 100 calorie pack popcorn: As long as you have access to the microwave, this can be a great snack. Pair it with some milk (see above) or some nuts to add a bit of protein.
8. Roasted Edamame: Edamame are soybeans and can be found roasted. They are crunchy, slightly salty and a perfect balance of protein, carbohydrate and fat.
9. Pistachios: Any nut is great but pistachios are the lowest in calories and also take longer to eat since you have to get them out of their shell. Pair this with some fruit and you are set!
10. Dry oatmeal packets: I never travel without these! Adding some milk and fruit from a hotel breakfast starts the day out right.

You will notice that none of these are perishable or need refrigeration. This makes them great options not just for every day life but also for traveling. What are your favorite on the go meals and snacks?