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37 Easy On-The-Go Meals For Busy Days

While it’s tempting to grab fast food or snacks when life gets busy, eating on-the-go doesn’t have to mean sacrificing taste or nutrition. With some planning and creativity, you can prepare delicious meals that will keep you energized and satisfied wherever your day takes you.

Our team has curated 37 easy meal ideas that can be prepped and packed ahead of time without compromising flavor or quality. Whether you’re heading to work, school, or a weekend adventure, these convenient meal solutions will help you stay on track, nourished, and fueled throughout the day.

37 Easy On-The-Go Meals for Busy Days

Chicken Burrito Bowls

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Indulge your senses in a vibrant culinary celebration – tender chicken served atop a bed of fluffy cilantro lime rice, where an array of festive flavors converge. The dish is infused with the essence of black beans, sweet corn, creamy avocado, and a zesty kick from tangy salsa, transporting you to a fiesta in every bite.

Greek Yogurt Parfait

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Combine the wholesome trio of Greek yogurt, crunchy granola, and sweet fresh berries in a portable jar to craft a nutritious breakfast or mid-morning pick-me-up that’s as easy to enjoy on-the-go as it is to prepare.

BLT Roll-Ups

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To craft this satisfying snack, start by spreading a generous layer of cream cheese onto a pliable tortilla. Next, add crispy strips of bacon, crisp lettuce leaves, and juicy tomato slices on top. Gently roll the tortilla into a neat cylinder, securing it with a toothpick to prevent any ingredients from escaping during consumption.

Mason Jar Salads

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Transform your lunch into a vibrant masterpiece by layering an assortment of vegetables, fruits, nuts, and a protein-rich component within a reusable mason jar. This convenient and healthy meal solution allows for added versatility by incorporating your preferred dressing at the bottom.

Tuna or Egg Salad Sandwiches

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For a satisfying and simple meal, combine canned tuna or hard-boiled eggs with a medley of flavors including mayonnaise, mustard, salt, pepper, and any other seasonings you fancy. Spread the mixture onto whole-grain bread, then top it off with crisp lettuce and juicy tomato for a timeless sandwich that never fails to impress.

Overnight Oats

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Combine rolled oats with milk, yogurt, and your choice of fresh fruits, nuts, or seeds to create a nutritious breakfast base. Allow the mixture to chill in the refrigerator overnight, allowing the flavors to meld together. In the morning, you’ll be rewarded with a creamy, filling, and highly customizable breakfast that’s perfect for starting your day.

Veggie Wraps

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Transform the humble whole-wheat wrap into a flavorful and nutritious snack by filling it with an eclectic mix of ingredients. Start by spreading a generous helping of creamy hummus, then add some roasted vegetables for a depth of flavor and texture. Sprouts bring a burst of freshness to each bite, while sliced avocado adds healthy fats and creaminess. Don’t be afraid to get creative and toss in any other vegetables you have on hand – the more, the merrier! Once your wrap is packed with goodness, roll it up tightly and slice it into manageable bite-sized pieces that are perfect for a quick energy boost or as part of a satisfying meal.

Greek Yogurt Smoothie

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Kick-start your morning with a revitalizing blend of creamy Greek yogurt, sweetened by the natural flavors of fresh or frozen fruit. This smoothie’s harmonious union of textures and tastes creates an invigorating on-the-go treat that’s as healthy as it is delicious.


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Transform a humble folded tortilla into a satisfying meal by filling it with an assortment of flavors. Combine melted cheese with sautéed vegetables and add some protein such as cooked chicken or refried beans for a nutritious and filling option. As you heat the tortilla, watch the cheese melt and the tortilla crisp up to create a delightful textural experience.

Tuna Salad Sandwich

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A timeless favorite, the tuna salad sandwich is a masterclass in flexibility, effortlessly adapting to individual tastes while maintaining its signature appeal. Whether devoured as a prompt lunch or a satisfying picnic treat, this enduring classic has an uncanny ability to consistently hit the spot, its enduring deliciousness making it an eternal crowd-pleaser.

One-Pot Pasta

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In the world of weeknight dinners, one-pot pasta recipes are unsung heroes that make cooking a breeze. The magic lies in combining all the essential components – pasta, vegetables, and sauce – in a single vessel and allowing them to meld together harmoniously, resulting in a perfectly cooked al dente dish.

Chicken or Tuna Salad Lettuce Wraps

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Combine the convenience of canned tuna or chicken with the freshness of crunchy vegetables and creamy condiments. Blend the two by mixing cooked fish with diced celery, onion, and mayonnaise. Then, bring it all together by spooning the mixture over crisp lettuce leaves, wrapping them up for a satisfyingly light and protein-packed meal that’s perfect for any time.

Sheet Pan Dinners

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In the realm of effortless cooking, sheet pan dinners reign supreme as the ultimate convenience culinary solution. These masterpieces of meal prep offer a trifecta of benefits: ease, flavor, and a stress-free cleaning process. With every component cooked to perfection on a single pan, it’s little wonder why sheet pan dinners have become the go-to choice for busy home cooks seeking a satisfying yet low-fuss dining experience.

Baked Sweet Potatoes

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Indulge in the comforting sweetness of baked sweet potatoes by topping them with melted butter or ghee, a sprinkle of warm cinnamon, and a touch of velvety agave nectar. This delightful combination makes for a satisfying and nutritious snack that’s easy to take on-the-go.

Mini Frittatas

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Combine eggs, milk, finely chopped vegetables, and shredded cheese in a harmonious blend. Pour the mixture into a muffin tin lined with cupcake liners for easy removal. Bake at a moderate temperature until the edges are lightly golden and the centers are puffed. Allow the creations to cool before serving. Savor them warm or chilled, depending on your personal preference.

Ham and Cheese Roll-Ups

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Ham and cheese roll-ups offer an unbeatable combination of convenience and versatility. Whether you’re hosting a party, planning a picnic, or simply craving a quick snack at home, these tasty treats are sure to impress. With a variety of ingredients at your disposal, the possibilities for customization are endless.

Hummus and Vegetables

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The union between hummus and vegetables is a culinary masterpiece that unlocks a world of scrumptious and nutritious options for snacking, lunching, or enjoying as a light dinner. With its creamy texture and nutty flavor, hummus provides the perfect accompaniment to an array of colorful vegetables, creating a match made in dipping heaven that’s sure to please even the most discerning palates.

Yogurt with Fresh Berries

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A straightforward yet indulgent pairing, yogurt with fresh berries is an enduring favorite that transcends time. The harmonious blend of sugary sweetness, tangy flavors, and revitalizing nutrients makes it a perfect accompaniment to any meal or snack, providing a delightful morning pick-me-up or a satisfying afternoon treat.

Feta and Cucumber Salad

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To craft this delightful salad, simply combine diced cucumber with crumbled feta cheese, add some chopped fresh dill and a hint of olive oil. Toss everything together to create a harmonious balance of creamy, tangy, and refreshingly cool flavors that will leave you wanting more.

Instant Couscous

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The humble jar of instant couscous is a culinary lifeline, capable of morphing from a compact package to a light and airy delight in mere moments. This pantry workhorse lends itself perfectly to whipping up a speedy lunch, forming the foundation of a satisfying salad, or serving as the base for an array of bold and exciting flavor combinations.

Easy Grain Bowl

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Start by filling a bowl with a nutritious base such as quinoa, brown rice, or bulgur, providing the foundation for your meal. Then, add your preferred toppings, which can include an assortment of roasted vegetables, crunchy nuts and seeds, creamy avocado, and a protein source like tofu, chicken, or a combination of both. Combine all the ingredients together to create a harmonious blend of flavors and textures that will leave you feeling satisfied and nourished.

Chickpea Salad

Combine chickpeas with a medley of diced vegetables, such as crisp cucumbers and juicy tomatoes, to create a nutrient-dense and revitalizing salad that’s perfect for hot summer days or a quick lunch option.

Egg Salad Wraps

Transform a humble egg salad into a nutritious and satisfying meal by serving it wrapped in crisp lettuce leaves, boasting a perfect balance of low-carb and high-protein goodness.

Stuffed Bell Peppers

Transform the humble bell pepper into a portable powerhouse by filling it with a savory blend of cooked rice, mixed vegetables, and either juicy ground beef or tender tofu. This satisfying meal is ready to go whenever hunger strikes.

Sushi Rolls

Indulge in the art of sushi-making by crafting your very own creations, infusing each roll with your personal favorite flavors and nutrients for a delightful and wholesome dining experience.

Stir-fried Cauliflower Rice

Transform your lunchtime with a nutritious and delicious stir-fry, made by combining cauliflower rice with an array of vibrant vegetables and your preferred protein source. This low-carb option is not only a healthier alternative but also a flavorful and satisfying meal that can be enjoyed on-the-go.

Baked Sweet Potato

Indulge in the wholesome goodness of baked sweet potatoes by cooking them until they’re tender to the core. Then, elevate their natural sweetness with a medley of flavors – think vibrant salsas, creamy cheeses, hearty beans, or your go-to toppings. This simple yet satisfying meal is sure to fill you up and nourish your body.

Chicken Salad Wraps

Transforming ordinary chicken salad into a remarkable meal, simply wrap the mixture within the confines of a tortilla, thereby creating a harmonious blend of flavors and textures that will not only satiate your hunger but also provide a significant boost of protein to fuel your day.

Pasta Salad

Transforming a simple pasta into a satisfying and savory pasta salad is a breeze. Combine cooked pasta with an array of colorful vegetables, such as cherry tomatoes, cucumbers, and bell peppers, along with your preferred protein source like grilled chicken, salmon, or tofu. Finally, bring everything together by tossing it with your favorite dressing, whether that’s a creamy mayonnaise-based vinaigrette, a zesty Italian-style blend, or a light and refreshing olive oil-based option.

Taco Salad

Indulge in the flavors of Mexico by crafting a delectable taco salad that’s ready in no time. Combine the savory goodness of ground meat or meat substitute with crisp lettuce, juicy tomatoes, melted cheese, and a tangy drizzle of salsa to create a meal that’s as satisfying as it is effortless.

Protein Boxes

While some may opt for meal kits or prep their own lunches from scratch, others prefer the ease of grabbing a pre-packaged protein box that typically contains a thoughtful selection of nuts, artisanal cheeses, and lean meats – all carefully curated to provide a satisfying and nutritious lunch option.

Cottage Cheese and Fruit

Combine cottage cheese with either canned or fresh fruit to create a delightfully creamy and sweet treat that can serve as both a satisfying snack and a nutritious meal option.

Fruit and Cheese Plate

For a satisfying and portable meal, try combining sliced fresh fruit with a selection of cheeses and serving it alongside whole-grain crackers. This simple yet nutritious combination provides a balanced mix of sweet and savory flavors, along with a boost of fiber and protein.

Grilled Cheese Sandwich

For those looking for a hassle-free, portable meal option, consider whipping up a simple yet satisfying dish that’s perfect for grabbing-and-going. This comfort food delight is quick to prepare, easy to customize, and can be enjoyed on-the-move, making it an ideal solution for busy days.


Indulge in a creative twist on traditional pizza night by crafting your very own mini-pizzas using humble English muffins as the base. Start by spreading a layer of tangy tomato sauce over the muffin’s soft interior, followed by a generous sprinkling of melted cheese and your choice of toppings – be it classic pepperoni, savory mushrooms, or even sweet pineapple.

Peanut Butter and Banana Sandwich

Indulge in the simplicity of combining sliced bananas with creamy peanut butter on toasted bread, creating a satisfying and flavorful meal that’s as effortless as it is enjoyable.


Finally, let’s talk about popcorn – a snack that effortlessly checks all the right boxes: it’s nutritious, filling, and surprisingly low in calories. And when it comes to savoring healthy and delicious meals on-the-go, you don’t have to sacrifice your taste buds or well-being just because time is scarce. In fact, with 37 quick and easy recipes at your disposal, the possibilities are endless! Whether you’re craving a speedy breakfast, a satisfying lunch, or a guilt-free snack, there’s something here for everyone. The key is to approach mealtime with a mix of planning and creativity, allowing you to indulge in the pleasure of eating without compromising on nutrition. So go ahead, give these recipes a try, and discover how easy it is to make healthy eating a delightful experience.