You’re out and about and hunger strikes – and you forgot to pack a snack or mini-meal. Don’t despair, there are many healthy and yummy options available. Just select the items that are focused mostly around vegetables and that use lean cuts of meats. Fruit is also an option.
Visiting the local deli offers a variety of lean cuts of meats, extra vegetables, and whole grain breads if you incorporate starches into your diet. Proteins like sliced turkey breast, chicken breast, egg whites, and light ham are very popular. Pass on the high fat dressings like mayonnaise and leave cheese off the sandwich. Instead, vinegars or mustards can add loads of flavor without adding a bunch of calories.
Have a taste for something a bit more international?
Central or South American Cuisine: Go for soups that are built around broths, such as Tortilla soup and Albondigas (hold the sour cream and cheese… and tortilla chips, but feel free to substitute fresh salsa for extra flavor.)
Ceviche, commonly offered as an appetizer, is typically prepared with seafood, fresh citrus juices, onions, peppers, tomato and cilantro. Gazpacho, another refreshing chilled soup is also made with tomatoes, cucumber, diced onion and bell pepper.
Healthy Fast Food Options
Build your own salad. Start with a bed of lettuce, maybe even fajita veggies, add a bit of chicken, fresh tomato or tomatillo salsa and there you have it. Healthy, ready to go, and no dishes to wash! Check out the Chipotle website – there’s an option that allows you to create a salad and see the calories as you add ingredients.
There are some healthy options available, but watch the sodium content or you could be left feeling bloated!
Premium Asian Salad with Grilled Chicken approx 270 cals 9 grams of fat and 31 grams of protein.
Premium Southwest Salad with Grilled Chicken: aproxx 330 cals, 32 g protein and 11g fat.
Strawberry Fields Salad or Asian Cashew Chicken salad (choose the half size portion) Even at a half portion size, these salads have quite a bit of cheese that increases their calories and fat, so each serving is in the 400 calorie range.
El Pollo Loco
The Mango Avocado Salad: The chicken breast has the skin on so it increases the fat along with the avocado, nuts and cheese. If you do order this, lower your fat calories by excluding the cheese, nuts, and remove the skin from the chicken breast. That can bring the calories closer to reasonable for a quick dinner.
Mexican Cobb Salad: Leave off the cheese and fried tortilla strips, and your calories are right on target at a healthy 310 with 33 grams of protein and 13g of fat.
Roasted chicken breast or Turkey breast and green beans comes in around 400 calories, and might even remind you of home.
Side Salad and Fresh Fruit