Healthy "on-the-go" snack ideas from Health & Wellness peeps

Life is so busy. We are all juggling 101 things and although we have the best of intentions when it comes to our health and making smart choices, sometimes stress, exhaustion, or the chaos of life gets the better of us. We often want to make better choices but we might not know what they are, or just need some fresh inspiration & idea.

I know I have my go-to options for a healthy snack or lunch if I am running around the city. I thought I would not only share my favourite options but ask a few friends who are personal trainers, nutrition coaches, and work in the health & wellness sphere to share their go-to’s as well.

Regardless of where you live (or if you are traveling) on the West or East Coast or in Canada or the US, you have a full list of options that you can go to.

First up, my recommendations

Quick & easy snack on the go

  • Starbucks Eggs Sous Vide – Egg White & Red Pepper

These are the best on-the-go quick snack. I personally like the egg white option as it’s fairly low in calories (170) and has a good protein kick (13 grams). In Vancouver, and most cities in North America, a Starbucks is easy to find. Lately these bites have been selling out if I am looking for a snack late afternoon, so other options are the protein box or a bag of almonds (although I eat just a handful and save the rest for another day). A serving is a small handful, so not to inhale the whole bag as a snack.

 Go to Lunch option

Sushi – This is an easy one on the westcoast. Although you have to be careful because sushi can be a high calorie lunch with fried tempura batter, mayo and lots of rice. I opt for a couple pieces of sashimi, edamame and some gome salad.

Plan ahead & bring with you

I love making these coconut carrot oatmeal balls. They freeze well and I can bring a couple with me for a snack. I’ll put some in my biking jersey if I am going on a long ride or they are a good snack at 3pm when energy starts to slump.

Find & follow me for more healthy eating tips & tricks:




Nicole Smith

Nicole is a Certified Nutrition Therapist who helps people, especially women, simplify nutrition by confidently making intentional and sustainable changes to help them feel their best. If you are interested in learning more about how you shift to a gluten free lifestyle you can download her FREE ‘Gluten Free Toolkit’ on her website.

 Quick & easy snack on the go

I keep a baggie of snacks in my purse, so I’m always prepared when an emergency hunger pang strikes. In my baggie you will find Paleo Valley grass-fed beef sticks, Justin’s almond butter packets, and StarKist tuna packets

 Go to lunch option

No matter where you are, you can usually find a Chipotle fairly nearby. I always go for a burrito bowl with brown rice, fajita veggies, black beans, chicken, lettuce, salsa, and guacamole, a great combination of protein, fat, and carbs.

 Plan ahead & bring with you

Anybody who knows me knows that I am obsessed with mason jars. I use them for salads, snacks, or breakfast. My favorite tip is to reuse an empty fruit or applesauce cup in a small mason jar; put some hummus in the cup and fill the jar with veggie sticks. The cup fits perfect with a wide-mouth jar.

You can find & follow Nicole on social media at:

Website – Purposely Nourished - Aurora, CO - Alignable

FB –


Nichole Guerrette

Nichole Guerrette is a Precision Nutrition Level 2 Coach and ISSA Certified Fitness Trainer. She loves helping women stop the endless yo-yo dieting cycle and feel comfortable in their own skin. She also has a Podcast called Finding Your Strength, check it out here and check out her YouTube channel.  

Quick and Easy Snack on the Go

First things first, I am not really a snack girl, I eat three filling meals a day and sometimes have a protein shake in the afternoon. That being said, I don’t like to get in situations where I don’t have access to something filling and full of protein. I always have a couple of protein bars in my bag, at my office, and at home. My favorites are Think Thin High Protein, peanut butter or brownie crunch and SimplyProtein, peanut butter chocolate.

Go To Lunch Option

Hands down, a #bigasssalad, now I didn’t always love salads but now I am addicted to them. If I missed a day of eating a big salad with lots of veggies, the next day I wake up craving veggies. I love Chipotle, Panera, and underappreciated Wendy’s. Most people write Wendy’s off because its fast food restaurant but they have great salad options, my favorite the is the Apple Pecan Chicken salad.

Plan ahead and bring with me

This is easy, leftovers. I love cooking dinner and my favorites are turkey taco bowls and turkey chili. These are great to pack and bring to the office the next day. If you want my recipes check them out on my blog.

Turkey Chili: Turkey Chili Recipe - N-er-G Fitness (

Taco Bowl: Taco Bowl Recipe - N-er-G Fitness (



Lindsay Greening

Lindsay is the owner of Piranha Fitness Studio, a boutique group fitness studio in her hometown of College Station, Texas. Don’t put anything past Lindsay. She is the queen of finding solutions to any problem, and one of her most favorite of all – fitness. Lindsay trains clients to have them leave happy. Her programs are intense and made with one goal in mind: change. She works to inspire you and to be the extra push you need to keep yourself happy and healthy!

Quick and easy snack on-the-go

Yogurt & Granola. I mix up my recipe every week. Some weeks I use raspberries, blueberries, strawberries, pomegranate, or even mandarin oranges. I go for a low fat, low sugar yogurt, top with any granola that you like and you’ve got yourself a crunchy and delicious snack!

My favourite brands: Dannon Triple Oikos Greek Yogurt, Purely Elizabeth, & Nature’s Path.

Healthy lunch option when out

Salad bar! You can create your personal mix of veggies, fruit, and/or nuts that satisfy whatever you’re feeling like that day. There are plenty of salad dressings that can be low or moderate in calories. Don’t forget to add some grilled protein: chicken, steak, shrimp, etc.

A few of my go-to’s: Jason’s Deli, Salata, & Chic-Fil-a.

Healthy bring with you snack/lunch

I love a good sandwich. I choose a whole grain bread, good quality deli meat, tons of crunchy veggies, mustard, and even a slice of cheese. Throw on the side a piece of fruit, healthy chip, popcorn, or raw veggies.

Brands: Ezekiel, Dave’s Killer Bread, Applegate, Central Market, Boulder Canyon, & PBFit.

Find & Follow Lindsay here:





Chanee Malfavon

Chanee is a certified Nutrition & Life Coach, Master Trainer & professional fitness competitor. She specializes in helping chronic dieters reset their mindset & metabolism so they can get strong, fit & confident.

Quick and easy snack on the go

I love whipping up a roadie, my nickname for a smoothie on the go! I pack it full of protein, fiber & healthy fats to keep my body fueled as I go about my busy day! My favorite recipe is:

Blueberry Muffin

  • 1 cup almond milk
  • 1 tbps flax seeds
  • 1 tbsp chia seeds
  • 1 scoop of protein
  • 1 tbps almond butter
  • ¼ cup blueberries
  • Handful of spinach
  • Ice

Go to lunch option

I loveeee a good salad. Not just ones full of lettuce, but ones filled with bright colors & veggies that I’d never have the patience or preparing at home. I always make sure to add some protein like grilled chicken, steak or tofu! My go to place is Tender Greens. Tip: ask for dressing on the side and dress it yourself!

Plan ahead & bring with me

Sandwiches & wraps! My fave being wraps! I load it up with a crunchy salad like broccoli slaw, protein, avocado & flavor it up with hummus or tzatziki sauce. Super easy, travels well if you put just a tiny bit of sauce and easy to eat like a burrito.

Find & follow Chanee here:




Category: Nutrition
Tags:  food  nutrition  personal training  recipes 

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