Whether you're traveling, have a busy week at work, or would rather spend your limited free time outside of the kitchen, there is likely going to be a time in your life when you need to keep things as simple as possible. These "on-the-go meal prep" choices require little to no cooking or prepping but ensure you get plenty of veggies and protein.
These premade grocery store finds are great additions to any shopping list and will help you keep the healthy choice the easy choice. If you need help hitting your macros on the go, here are some suggestions for meals and snacks that you can prep in a pinch at home or grab at the grocery store.
Cold Meal Prep Inspiration
High-Protein Tortilla Wrap
Wraps are a great option when you're busy or need to throw something together when you're out and about. Mix and match tortilla options (low-carb or traditional?), protein amounts, and pre-shredded veggies to fit your carb, protein, and fiber needs. Add hummus, guacamole, or cheese for additional fat and flavor.
For something sweet and slightly higher on carbs, spread 10 grams of nut butter, slice up half a banana, wrap, and run!
Bagged Protein Salad
Buy a bag of pre-washed salad and lean meat from the deli or prepared meat section. Add your ingredients to the salad bag, and you'll have a really filling (and extremely quick) salad.
Pro Tips:
- Many grocery stores have mini salad dressing options at the salad bar. You can grab a more macro-friendly dressing and bring the rest home for later.
- Ordering precise meat weights from the deli (ex, 6oz sliced turkey) is an easy way to "weigh" on the go.
- Buy mini or pre-cut veggies (cherry tomatoes, pre-cut peppers, etc.) to add as well to bump up the veggie volume and variety.
Pre-Packaged Snack Packs
In the grocery store's produce section, you can find pre-cut fruit, vegetables, and other healthy snacks vacuum-sealed for freshness. They’re easy to weigh, and many brands include macros on the label.
Pro Tips:
- Keeping snacks simple. Celery, carrots, cheese, and crackers are easy go-tos, and they contain plenty of carbs and fats to keep you satiated while you’re out and about.
- Utilize single-serving containers for easy, on-the-go tracking. (Ex: hummus, guacamole, dressing, etc).
Single-Serving Yogurt and Cottage Cheese
Finding a yogurt brand that fits just about any macro prescription is relatively easy. Based on flavor, texture, and macro profile, our favorite yogurts are Chobani 0% Fat Greek Yogurt, Trader Joe’s 0% Greek Yogurt, Siggi's Skyr, and Yoplait Greek 100 Protein. Cottage cheese is also sold in single-serving containers and provides another dairy-based protein option.
Pro Tips:
- If you don't eat dairy, try yogurt brands like Oui, So Delicious, Silk, or coconut-based options. Opt for cottage cheese brands like Lactaid.
- Add fresh fruit, granola, and nut butter to your yogurt or cottage cheese if you need more carbohydrates and fats.
Chicken or Turkey Hot Dogs
Heat two links in the microwave for 1-2 minutes on high. Add mustard and ketchup, and you’ve got a yummy protein snack.
Pro Tips:
- White meat turkey dogs have 0 g of fat and are a great protein-only option.
- Keep a packet of hot dog buns or low-carb bread on hand, and you’ll be wondering how it’s possible to be snacking on hot dogs and reaching your nutrition goals at the same time.
Hard Boiled Eggs
Don't knock it till you try it! Eggs are a staple at cafes, diners, salad bars, and grocery stores. Buy them pre-wrapped or order them to go! You can pre-boil eggs at home for a quick snack or head to your nearest grocery store for pre-packaged or salad-bar options.
Pro Tips:
- Although we recommend eating the full egg when possible (there are so many healthy vitamins and minerals in the yolk!), sometimes you may need a protein-only option. It is easy to peel off the egg white to enjoy, and then you can compost the yolk (or feed it to your dog!).
- You can make delicious hard-boiled eggs in your instant pot or air fryer.
Premade Meals and Salads
Take any cooking out of the equation! Many pre-made meals don't need to be heated up; grab a fork from the salad bar and enjoy! Or, grab a few premade meals to bring home and keep in your fridge to heat before eating.
Pro Tips:
- Opt for options with minimal dressings and sauces, as these can increase calories pretty quickly.
- Stick with options you'd make for yourself if you were cooking at home.
- Do your best to estimate or portion out the foods in your premade meal and log more accurately using your food scale.
Meal Replacement Bars and Shakes
In a major pinch, meal replacement bars and shakes are a great way to consume calories quickly. They are usually found in the refrigerated section of the grocery store.
Pro Tips:
- Because you're getting very little volume with these options, they should be for emergencies only if hunger is an issue!
Jerky or Meat Bars
Turkey or beef jerky (or bars) are great on-the-go options to help you hit your protein target. Try to find options without MSG or synthetic nitrates. Chomps, Epic, and Archer are some of our favorite go-tos.
Pro Tips:
- Jerky is pretty high in sodium. If possible, stick to low-sodium options (or less salty flavors). Keep a water bottle handy to match your increased sodium intake with water intake.
- Grab a few boxes of your favorite brands and flavors to keep at home! Throw them in your bag car for quick and easy options.
Sushi
Sushi is simply rice, veggies, and meat with soy sauce to taste. It is also relatively easy to track, making a great, quick option to grab at your local grocery store.
Pro Tips:
- Avoid sauces, high-fat toppings, and fillings unless you've tracked your sushi ahead of time and know it will fit your macros.
- If you need to bump up the protein in this meal, add deli meat, jerky, or single-serving yogurt on the side.
- We break down the healthiest sushi orders in our free Restaurant Tracking Guide.
- Make it even healthier by using brown rice or paper wraps when available.
Leftover Macros to Fill at the Grocery Store?
Need additional protein or carbs? Here are a few more easy-to-grab options.
Bump Up the Protein
Add more protein to any meal by grabbing pre-cooked meat and seafood.
Bank on a Bakery
If you have carbs to fill, choose easy things to track at a bakery. Select options without fillings because you never know what or how much filling there is. Stick to plain bread, croissants, bagels–that kind of thing. Be extra careful, they’re carb-dense!
Easy to Eat Fruits and Vegetables
Just wash and enjoy!
- Bell peppers/capsicums
- Bananas
- Apples
- Pears
- Strawberries
- Raspberries
- Blueberries
- Grapes
- Carrots
- Cherry tomatoes
- Cucumbers
- Salad leaves
Final Cold Meal Prep Tips
Whether you're throwing these options together in your car, in a hotel, in a breakroom, or in your kitchen, it is always helpful to have some quick and easy options you can utilize when things get busy. The key to continued health is keeping things simple. After all, the "best" plans and habits are the ones you can stick to during the trickiest times of your life.
If you need a little support knowing exactly what and how much to eat (and navigating these busier times of life), check out WAG 1-on-1 Nutrition Coaching. We'll work with you to develop go-to strategies based on your schedule, food preferences, nutrient needs, and more!
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