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Monday Munchies - On-The-Go Meals


Good afternoon everyone! I want to apologize for the absence of posts last week, but we're back on track this week. Today I'm sharing some great on-the-go meals that you can take to the beach, work, or on a road trip. These meals can be packed up weekly or the day before and grabbed and packed up in a cooler. They are healthy, protein-packed, and delicious!

Breakfasts


Oatmeal On-The-Go Bars (recipe from Weelicious)

Ingredients:

  • 2 cups old fashioned oats

  • 1 cup whole wheat flour

  • 1 1/2 teaspoons cinnamon

  • Pinch of salt

  • 1 teaspoon baking powder

  • 1 1/2 cups milk

  • 3 Tablespoons honey

  • 1/2 cup applesauce

  • 1 egg

  • 1 teaspoon vanilla

  • 3/4 cup dried fruit

  • 1/2 cup nuts or seeds

Directions:

  • Preheat the oven to 375 degrees.

  • Place the first 5 ingredients in a bowl and stir. Mix the milk, applesauce, egg, honey, and vanilla in a separate bowl.

  • Pour the dry ingredients into the wet ingredients, stir to combine, and then stir in the dried fruit and nuts/seeds.

  • Pour the oatmeal mixture into a greased baking dish and bake for 30 minutes or until thickened and golden.

  • Cool and cut into squares. Can be stored in the freezer for up to 4 months. When ready, allow to defrost them in the fridge for 24-48 hours. The bars can also be stored in the fridge for up to 5 days.


Easy Egg Muffins (recipe from Nutrition in the Kitch)

Ingredients:

  • Olive oil

  • 2 green onions, chopped

  • 2 carrots, shredded

  • 1 red bell pepper, diced

  • 1/4 cup fresh basil leaves, sliced

  • 1/4 teaspoon salt

  • 1/4 teaspoon pepper

  • 6 eggs

  • 3/4 cup egg whites

  • 1/4 cup shredded greyer, cheddar, or gouda cheese

Directions:

  • Preheat the oven to 375 degrees. Coat a muffin tin with olive oil to prevent sticking. You can also spray coconut oil.

  • Combine the vegetables and basil in a large bowl. Fill each muffin cup 2/3 full with the vegetable mixture.

  • Whisk the eggs, salt, and pepper in a large mixing bowl. Pour the eggs into each cup, filling the cup and top each with a sprinkle of cheese.

  • Bake the muffins for 25 minutes or until they have risen and are slightly browned on the top. Serve or keep in the fridge for up to 5 days.

Lunch & Dinner


Quinoa Bowls (recipe from Live Simply)

Ingredients:

Roasted Vegetables

  • 1 sweet potato, halved lengthwise and sliced

  • 1 zucchini, sliced into coins

  • 8 ounces mushrooms, sliced

  • 1 Tablespoon extra virgin olive oil

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

Chicken

  • 1 lb. chicken breast, sliced into 1-inch pieces

  • 1/2 lemon juiced

  • 1 teaspoon extra virgin olive oil

  • 1 garlic clove, minced

  • 1/2 teaspoon salt

  • 1/2 teaspoon pepper

Quinoa

  • 2 cups water or chicken/vegetable broth

  • 1 cup quinoa

  • 1/2 teaspoon salt

Tahini Dressing

  • 1/3 cup extra virgin olive oil

  • 1 lemon, juiced

  • 2 Tablespoons tahini

  • 1 teaspoon apple cider vinegar

  • 1-2 garlic cloves, minced

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

  • 1/4 teaspoon turmeric, optional

Additional Bowl Ingredients:

  • 1 1/2 cups baby spinach

  • 2 avocados

  • 1 lemon, to squeeze over the avocado

Directions:

  • Combine the chicken marinade ingredients in a bag or shallow container and place the chicken in the marinade. Place the bag in the fridge for at least 30 minutes.

  • Cook the quinoa while the chicken is in the fridge. Using a sieve, rinse the quinoa under fresh water until the water runs clear.

  • Pour the water or broth, rinsed quinoa, and salt into a saucepan. Bring the mixture to a boil, cover the pan, then reduce to a simmer until the quinoa absorbs the water (about 15 minutes). Set aside.

  • Preheat the oven to 425 degrees. Arrange the veggies in a single layer, drizzle with oil, salt, and pepper. Toss to combine and bake for 20-25 minutes, until slightly soft.

  • Remove the sheet pan from the oven, gently push the veggies to the side and add the chicken. Bake for 15 minutes, or until the chicken is cooked through and the sweet potatoes begin to crisp on the edges.

  • While the veggies and chicken cook, make the dressing. Add all of the tahini dressing ingredients in a mason jar, seal the lid, and shake to combine.

To Assemble:

  • Place 1/2 cup of baby spinach on the bottom of you container, add quinoa and finally, the vegetables and chicken. Before serving, cut the avocado and sprinkle with lemon juice and a pinch of salt. Our as much dressing as you want.

  • You can keep your meal in the fridge for up to 4 days.


Copycat Starbucks Protein Bistro Box (recipe from The Skinny Fork)

Ingredients:

  • 1/2 whole wheat English muffin, toasted

  • 1/2 cup sharp cheddar cheese, sliced

  • 1 mini Babybel cheese roll

  • 1 Tablespoon peanut butter

  • 1 gala apple, sliced

  • 3/4 cup grapes

  • 1 hard-boiled egg

Directions:

  • Add all ingredients to a bento box or container.

You can find other great packaged meal ideas here. I hope that this helps with your weekly meal prep. What is you favorite prepared meal idea?

Have a wonderful day,

Amanda

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