4 days of food on the go!

My last 4 days of food with no repeats include recommendations for eating on the run. We don't always have the luxury of cooking a healthy breakfast, lunch, and dinner due to time and travel constraints! So, I thought of some healthy(ish) of fast food, convenience store, and grocery store options for those days we are strapped for time, cash, and stoves! All options are relatively low in saturated fat and sugar compared to other choices you could make at these establishments! All choices also are nutrient dense options: that is, they contain more vitamins and minerals and fiber per Calorie than some of the other choices you could make!

Breakfast options
1. GROCERY STORE: Piece of fruit, yogurt, snack size granola or trail mix or nuts
2. CONVENIENCE STORE: balance bar, piece of fruit
3. DUNKIN DONUTS: small lite latte, egg and cheese on english muffin
4. McDONALDS: Fruit and yogurt parfait, coffee with skim milk
think about packing with you: dried fruit, cereal, oatmeal packets, nuts

Lunch options
(lunch and dinner options are interchangeable)
1. DUNKIN DONUTS: flatbread egg white sandwich (no meat), glass of low fat milk or orange juice
2. PANERA: 1/2 sandwich and cup of soup deal (make sure sandwih is on whole grain bread, and soup is broth based, not cream-based!)
3. KENTUCKY FRIED CHICKEN: grilled chicken breast, side seasoned rice, small corn on cob, side house salad with light dressing
4. FRIENDLY's: Grilled chicken sandwich with side of broccoli instead of fries, small frozen yogurt for dessert
think about packing wth you: peanut butter, jelly, whole grain bread, fresh or dried fruits, string cheese, yogurt, milk cartons (or those little milk "juice boxes")

Snack Options:
1. trail mix (1/3 cup)
2. balance bar
3. slim fast or Boost shake
4. small to medium latte made with skim or soy milk (no flavor added)
think about packing with you: fresh fruit, high protein energy bars, packets of trail mix...see my recipe below for my favorite trail mix!


Dinner options
1. WENDY''S: baked potato (with 1 pat butter or tbsp. sour cream), bowl of chili, optional small Frosty for dessert.
2. McDONALDS: grilled chicken sandwich or southwest chicken salad (choose either small fries or small ice cream cone to accompany).
3. GROCERY STORE: fresh rotisserrie chicken breast, whole grain roll from bakery, carrot sticks or pre-cut broccoli dipped in low fat dressing.
4. SUBWAY: 6 inch turkey sub with lettuce, tomato and mustard on wheat, piece fruit, low fat milk.

Recipe for Laura's Favorite Trail Mix
1 cup ocean spray dried cranberries
1 cup mixed nuts of your choice (I like walnuts and pecans!)
4 cups cereal (cracklin oat bran, chex)
1 cup granola (Stop and Shop low fat honey and oats works well)
1 cup goldfish of your choice (original or pretzel tend to work best)
1 cup raisins (for an extra treat, yogurt raisins or chocolate raisins!)

Put in bag, shake it up. Divide in to half cup servings to resist the temptation of eating this delicious treat all at once!

So, there you have it! 14 days of food, no repeats. And remember, all these portion sizes are based on a 120lb female who exercises 1 hour per day...Be sure to check out http://www.mypyramid.gov/ "MyPyramid plan" to find the portion sizes appropriate for YOU!