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Nutrition

6 Portable Protein-Packed meals to Go!

proteinsnacks

Dread prepping your meals each week and tired of making them easy for on-the-go packs? These easy, portable snacks will change your mind, and give you that boost for busy training days.

With the triathlon season in full swing, age-group triathletes are busier than ever, managing work, training, racing, recovery, family vacations, and other commitments. It’s often hard to find the time to fit in sleep, let alone healthy eating.

1-Protein Bento Box

This easy meal is a great option for when you’ll be out and about and need a healthy lunch or meal to keep hunger at bay. You’ll find a healthy dose of protein from the eggs, hummus, and peanut butter along with fiber and healthy fats to keep you satiated.

Use a small, compartmentalized Tupperware for the following ingredients:

  • 2 boiled eggs
  • ¼ cup hummus and ½ cup sliced veggies (such as carrots, sweet peppers and cucumber)
  • 1 small banana and 2 tablespoons all-natural peanut butter

2-Greek Yogurt Parfait

Greek yogurt gives you a healthy dose of protein, while the nuts and berries provide healthy fats and fiber to keep your blood sugar in check until your next meal. Pack this portable recipe for a quick breakfast or snack.

Using a small mason jar or portable container, layer the following ingredients into the jar until all ingredients have been used up:

  • 1 cup low-fat vanilla or plain Greek yogurt
  • ¼ cup slivered almonds
  • ½ cup fresh berries of choice
  • Dash of cinnamon to taste

3-Paleo Wraps

These wraps are packed with protein, fiber, and antioxidants. Not only do they provide minimal preparation, but they are great for keeping that mid-day hunger in check.

Using a large-leaf lettuce, such as Bibb or Boston lettuce leaves (kale will work as well), place the following ingredients in two lettuce leaves, wrap, and enjoy.

  • ½ cup cooked sweet potato (chilled or warmed, as desired)
  • 3 ounces grilled chicken (or other lean protein of choice)
  • 2 to 3 tablespoons salsa

4-Peanut Butter Protein Bites

For a tasty, on-the-go snack, whip up these no-bake protein bites. Toss a couple in a ziplock and you have a great hunger-fighting snack for any time of the day. You’ll get a balanced dose of protein, fat, and carbohydrates which means this snack can be eaten either before or after a training session when in a pinch.

Blend the following ingredients (makes 10 servings) by stirring in a bowl until thoroughly mixed. Spoon out 10 protein bites and store them in the fridge until firm.

  • 1 cup rolled oats
  • ½ cup natural peanut butter
  • 1/3 cup honey
  • 2 tablespoons chia or flax seeds
  • 1 scoop of chocolate protein powder (or flavor of choice)

5-Cheese and Fruit Skewers

This recipe is simple, yet creative. The cheese and fruit provide you with the perfect combination of protein and carbohydrates, so enjoy this snack after a workout or at any time of the day.

Using small wooden skewers, stack three to four pieces of diced fruit and three cubes of cheese on one skewer for a healthy snack. Great options for fruit and cheese include grapes, pineapple, apple, mango, watermelon, honeydew, cantaloupe, mozzarella, cheddar, Swiss, and Colby Jack.

6-Quinoa Bowls

A great vegan snack or mini-meal, these quinoa bowls provide a one-two punch with both protein and fiber. If stored in small Tupperware containers, they can also be eaten chilled, which makes them great on-the-go options.

In a small bowl or Tupperware, combine the following ingredients:

  • ½ cup cooked quinoa
  • 1 ounce slivered almonds or pecans
  • 1 tablespoon dried cranberries
  • fresh herbs as desired (mint or cilantro work well)

Source: Ironman.com