14 Healthy Easy Recipes for People on the Go

Greasy hamburgers at lunch or a buttered bagel is not everyone’s idea of a dream lunch. Healthy eating is important but not always so easy when you have little time on your hands. You may be forced to eat snacks that you do not enjoy in a rush.

However, there are recipes that do not involve spending a lot of time or having special culinary skills. Try these 14 healthy easy recipes for busy people on the go.

1. Green Salads

Photo credit: bake your day

Salads are super easy to make and require no cooking at all. Just chop up the ingredients and put it in a Tupperware and you are good to go. You can make a lot at once and keep for later.

Ingredients:

  • Kale
  • Lemon
  • Olive oil
  • Salt
  • Pepper

How to make it:

  1. Chop kale into small bite-size pieces. Squeeze out the lemon juice and whisk in olive oil, salt, and pepper.
  2. Toss kale in the mix and add bean sprouts or cheese

2. Chickpea Slaw

Photo credit: Unsweetened Caroline

Ingredients:

  • ¼ cup plain yogurt
  • 1 tbsp. apple cider vinegar
  • 1 tbsp. water
  • Salt
  • Black pepper
  • 1 can chickpeas, rinsed and drained
  • 2 ½ cups of sliced green cabbage
  • 2 stalks celery (sliced)
  • 2 shredded carrots
  • 2 tbsps. sesame seeds (toasted)

How to make it:

  1. Stir together yogurt, vinegar, water, salt, and pepper.
  2. Add in chickpeas, cabbage, celery, and carrots.
  3. Toss and sprinkle in sesame seeds.

3. Juice Your Greens

Photo credit: Loving it Vegan

Ingredients:

  • A handful of kale
  • A handful of cabbage
  • A handful of parsley
  • A stalk of celery
  • An apple or a pear

How to make it:

  1. Place the ingredients one at a time into your juicer.
  2. Put it in your favorite bottle and you are done!

4. Steamed Veggies And Meat

Photo credit: Gimme some oven

This recipe includes meat but does not take years to prepare. Steaming cooks the meal really fast. If you are a vegan, you can use tofu to substitute the meat.

Ingredients:

  • Broccoli
  • Meat (of your choice)
  • Olive oil
  • Salt
  • Pepper
  • Apple cider vinegar

How to make it:

  1. Steam broccoli and meat in a steamer while drizzling the meat with olive oil and apple cider vinegar.
  2. Remove the broccoli when it becomes soft and the meat when it is well cooked.
  3. Remember to sprinkle on some salt and pepper.

5. Seared Meat and Vegetables

Photo credit: Gimme some oven

A skillet will come in handy for this dish. And yes, it is another meal with veggies and meat, you cannot go wrong with this. It is a mix and matches meaning you can switch up the oils, seasonings, and vegetables according to your taste.

Ingredients:

  • Ground meat (of your choice)
  • Vegetables (anyone you fancy)
  • Organic oil/butter
  • Store bought sauce/dressing
  • Salt

How to make it:

  1. Cook meat with heated organic oil/butter in a skillet over moderate heat for 3 to 4 minutes.
  2. Add in shredded and chopped vegetables and stir until the meat cooks and the vegetables are semi-soft.
  3. Put your salt or dressing to give it some extra flavor.

6. Green Smoothie

Photo credit: Yummy Mummy Kitchen

Smoothies are quite filling and combine fruits and vegetables for a healthy breakfast if you need to rush out in the morning.

Ingredients:

  • 1 tbsp. Spirulina
  • 1 banana
  • 1 cup blueberries
  • Milk/Soy milk
  • Blend till smooth and enjoy. To make it thicker, add ice in with the ingredients.
  • A tea smoothie

Note: If you like green tea, then try out this smoothie that uses your favourite tea and fruits:

  • ¾ cup green tea
  • 1/8 tsp. cayenne pepper
  • 2 tsp. lemon juice
  • 2 tsp. Agave nectar
  • 1 small pear
  • 2 tbsps. fat-free plain yogurt

How to make it:

Blend until smooth.

7. Feta Omelet and Toast

Photo credit: Improved Health Club

Toast and eggs will definitely taste different from this recipe.

Ingredients:

  • Chopped broccoli
  • 2 eggs
  • 2 tsp. Feta cheese (crumbled)
  • 2 slices toasted bread
  • Olive oil

How to make it:

  1. Cook broccoli for three minutes in heated skillet.
  2. Mix feta, eggs, and dill in a bowl and cook in the pan for 3-4 minutes.
  3. Eat with toast.

8. Banana and Almond Toast

Photo credit: Dolly and Oatmeal

This recipe is sure to keep you full until lunchtime.

Ingredients:

  • 1 tbsp. almond butter
  • 1 slice rye bread
  • 1 sliced banana

How to make it:

Cover toast with almond butter and put banana slices.

9. Quinoa

Photo credit: Kitchme

You can cook the quinoa the night before to reduce the amount of time spent on the dish.

Ingredients:

  • 1 cup cooked quinoa
  • 1/3 cup black beans, drained and rinsed
  • 1 small tomato (chopped)
  • 1 scallion (chopped)
  • 1 tsp. olive oil
  • 1 tsp. fresh lemon juice
  • Salt
  • Pepper

How to make it:

Gently toss all the ingredients in a bowl and voila, you are done.

10. Hummus and Beans

Photo credit: Pinch and swirl

Mashing your beans to create hummus takes just a few minutes.

Ingredients:

  • ¼ cup canned white beans
  • 1 tbsp. chopped chives
  • 1 tbsp. lemon juice
  • 2 tsp. olive oil
  • Assorted Vegetables (chopped)

How to make it:

  1. Combine beans, chives and lemon juice in a small bowl and mash till smooth.
  2. Add assorted vegetables.

11. Egg Sandwich

Photo credit: Home Sweet Eats

Ingredients:

  • 2 cooked eggs (chopped)
  • 2 tbsp. Greek yogurt
  • 2 tbsp. red bell peppers (chopped)
  • ¼ curry powder
  • Salt
  • Pepper
  • Rye bread
  • ½ fresh spinach

How to make it:

  1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper and stir well.
  2. Place the spinach on the rye bread and egg salad.

12. Swiss Sandwich and Ham

Photo credit: My Recipe Magic

Whip up a simple but tasty sandwich.

Ingredients:

  • 1 tbsp. Greek yogurt
  • ¼ Tsp. dried dill
  • 2 slices bread
  • 1-ounce lean sliced ham
  • 1 pear (sliced)
  • 1 1- ounce slice Swiss cheese

How to make it:

  1. Combine yogurt and dill in a bowl and stir until blended.
  2. Spread mix on bread slices with ham, pear slices, cheese, and bread slice.

13. Salmon Noodles

Photo Credit: Killing Thyme

Noodles take just a few minutes to cook and are extremely tasty.

Ingredients:

  • 4 ounces noodles or spaghetti
  • 5 ounces asparagus (cut)
  • 1 (6-oz) salmon fillet
  • 1tbsp sesame oil
  • Zest and juice of 1-2 limes
  • Salt
  • Fresh pepper
  • 4 ounces cucumber (cut)
  • ½ avocado

How to make it:

  1. Cook noodles for 6-8 minutes until soft.
  2. Strain and then add asparagus to boiling water.
  3. Cook for 2 minutes then rinse with cold water.
  4. Heat oil in a skillet over medium heat and cook for 2-3 minutes.

14. Spaghetti Squash

This is one of my favourite recipes on the go (all it takes is 20 mins)! I substitute pasta for spaghetti squash. No plate needed.

Ingredients:

  • 1 spaghetti squash
  • 2 tsp of olive oil
  • 2 pinch’ of salt
  • 2 pinch’ of pepper

Steps: 

Check out the detailed steps in this full recipe here.

All these recipes can be prepared with ease and have carbs, proteins and fat to keep you energized until your next meal.

At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

Pro #1: A More Relaxed Start to the Day

This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

Pro #2: More Quiet, Focused Time = Increased Productivity

One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.

When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

Pro #3: More Control Over Your Day

Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

Pro #4: You Get to Choose Your Office Environment

While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

Con #1: We Move a Lot Less

When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

Con #2: Less Human Interaction

One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

Con #3: The Cost of Buying Home Office Equipment

Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

Con #4: Unique Distractions

Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

Final Thoughts

Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

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