Quick Meals To-Go


  • Cheese toast: One piece whole-wheat toast topped with 1.5 ounces melted reduced-fat cheddar cheese along with a small piece of fresh fruit (orange, pear, or apple). About 330 calories; 45 grams of carbohydrate
  • Oats-to-go: On your way out the door, grab a packet of instant oatmeal (there are usually lower-sugar varieties available), along with a baggy of nuts (about ¼ cup) to mix in. Prepare your oatmeal with water in the microwave at work. About 330 calories; 35 grams of carbohydrate
  • Yogurt parfait: Grab a 6-ounce flavored non-fat or light yogurt and mix in ¼ cup of chopped walnuts, and ¾ cup blueberries. Instead of blueberries, you may want to try adding strawberries, raspberries, blackberries, or a mixture of berries. About 330 calories; 35 grams of carbohydrate
  • Peanut butter and bananas: Toast a whole-wheat English muffin and spread 2 tablespoons of peanut butter on top. Add ½ of a medium-sized banana and top the English muffin with banana slices if desired. About 375 calories; 45 grams of carbohydrate
  • Egg sandwich: Whisk together two egg whites (or use egg substitute) with ¼ cup low-fat milk and zap in the microwave. Season eggs with salt and pepper, and sprinkle on a small amount of cheese if desired. Add some cooked peppers and onions if you have time. Stuff the eggs into a whole-wheat pita pocket. About 290 calories; 38 grams of carbohydrate


  • Quickie sandwich: Place two pieces of whole-wheat bread on a sheet of plastic wrap, squirt with mustard, layer on 2 ounces of lower-sodium ham or turkey sandwich meat, and add any other non-starchy vegetables (e.g. cucumbers, tomato slices, lettuce, etc.) and wrap to go. About 310 calories; 48 grams of carbohydrate
  • Healthy frozen meal: Keep a stash of healthy frozen meals at the office for a quick meal. The best options will contain some non-starchy vegetables, will include a lean protein source, and any grains will be whole grains. Choose frozen meals with around 600 grams of sodium or less when possible. Check the nutrition label on your frozen meals to get an idea of calories and grams of carbohydrate per serving.
  • Soup: Stash low-sodium, single-serving soups at the office—add a whole-wheat roll or some whole-wheat pita bread with ½ cup fruit cocktail. About 420 calories; 64 grams of carbohydrate
  • Grilled Chicken Caesar Salad: Go ahead and pick up that Chicken Caesar Salad to go, but ask for the dressing on the side. Limit your dressing to 2 tablespoons. About 420 calories; 10 grams of carbohydrate
  • Pack leftovers from the night before: When you cook dinner, try to cook with leftovers in mind. Before cleaning up after your meal, pack some in a container for lunch the next day. Calories; grams of carbohydrate will vary based on the food and portion size.


  • Roasted chicken: Pick up a pre-cooked roasted chicken. Drain the fat and use mostly the white meat. Microwave some mixed frozen vegetables, cook up some brown or wild rice, and serve with your chicken. About 370 calories and 40 grams of carbohydrate (2 cups of non-starchy cooked vegetables, ½ cup of brown rice, and 3 ounces of chicken)
  • Semi-homemade pizza: Defrost, drain, and dry with a paper towel one package of frozen spinach. Sprinkle spinach on store-brought, thin-crust cheese pizza and follow cooking directions on the package. About 450 calories and 50 grams of carbohydrate (two slices of pizza)
  • Veggie skillet omelet: Instead of cooking on the stovetop, put eggs, cheese and veggies in a baking dish coated in cooking spray. Cook in an oven at 350 degrees until eggs are cooked. Add a side serving of fruit or ½ cup baked sweet potato “home fries.” About 370 calories and 25 grams of carbohydrate
  • Steak salad: Cook lean beef—4 ounces per person—slice the meat and put it on top of your favorite greens and other non-starchy vegetables. Use 2 tablespoons fat-free or reduced-calorie salad dressing. About 270 calories and 17 grams of carbohydrate
  • Turkey burgers: Cook turkey burgers and serve on whole wheat buns. Be sure the turkey meat is lean (buy those that are 90% lean or greater). Heat up some frozen broccoli or other frozen non-starchy veggie. Top veggie with a small amount of trans-free margarine, salt, and pepper. About 480 calories and 50 grams of carbohydrate
  • Slow-cooker recipes: If you have a slow cooker (also called a crockpot), search for healthy soup, stew, or chili recipes. Throw the ingredients in at the beginning of the day, let it cook for several hours, and enjoy at dinner time with minimal work! Calories and grams of carbohydrate per serving will depend on the recipe you choose. Look for recipes that include the nutrition information.
  • Last Reviewed: November 6, 2013
  • Last Edited: April 7, 2014

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