On those days when you’re in a rush, eating well can be a challenge. Vending machines, convenience store snacks and the pastry counter at the coffee shop are just too convenient –and often leave you feeling tired, bloated and lacking in nutrients.
But with just a little pre-planning, there are plenty of healthy options you can have ready to grab when you’re halfway out the door. Christian Andrew, head chef of Youfoodz, an Australian start-up delivering fresh meals straight to your door, shares his top vitamin-packed ideas.
1. Drink your fruit and veg
Smoothies are a powerful way to get in a nutritious, balanced meal on your way out the door or after a workout.
Tip: Make a big smoothie batch on the weekend or the night before and freeze it on an ice cube tray. In the morning, chuck your cubes into a water bottle and you’ll have a nice cold smoothie in under an hour.
2. Whip up a healthy pancake mix
Pancakes don’t have to just be for lazy Sunday mornings. You can whisk the mix in two minutes, store it for up to 2-3 days, and there are so many delicious and nutritious recipe variations to suit different dietary needs. They’re also addictively good.
Tip: Make the pancakes light and fluffy by beating your egg whites until soft peaks form.
3. Wrap it up
Mix up your sandwich routine with a wrap. They’re fabulously portable and you can load them up with delicious super-powered foods in a flash. They are convenient, simple and a perfect one-handed desk lunch.
Tip: Choose a soy and linseed wrap – they’re a great source of fibre to help with digestion and are also high in protein for energy.
4. Make your own superfood bars
Replace sugary snacking with a superfood energy bar full of legumes, pulses, nuts and seeds. They’re tasty and delicious and you can make them in bulk ahead of the working week – just chuck all your ingredients into a large mixing bowl, and smoosh them together with warm peanut butter or honey to create a scrumptious bar which will satisfy your sugar craving.
Tip: Pack your bar with walnuts – they contain the most omega-3 fatty acids of all nuts. The antioxidant melatonin, found in walnuts, also helps to regulate sleep.
For more healthy meal ideas, head to youfoodz.com