on the go meal ideas
Here are some of the things that I take with me when I'm going to be out on the run all day or part of the day so that I don't miss meals or am tempted to grab something unhealthy:
Snack 1: 1 part skim mozarella string cheese stick (these are about 50 calories, low fat, and will stay good unrefrigerated for the day), 3-5 dates (high in fiber and vitamins plus there's a fruit for that meal, also don't have to be refridgerated), 15 or so (handful) or raw almonds (more protein plus good fats!)
Snack 2: 1/2 non-fat plan greek yogurt (this does need to be refridgerated, it's about 20g of protein!!) with 1/2 cup fresh blueberries or 1/2 cup plain canned pumpkin (I usually get Libby's...I know this sounds odd but pumpkin has tons of fiber and veggies and I think it's yummy mixed with the yogurt)
Snack 3: protein shake--this is super easy, just put 1-2 scoops of protein powder in a water bottle and throw it in your bag - when you're ready to "eat" just add water, shake it up and there you go - no refridgeration required. The Syntha6 mint chocolate is delicious. I currently am using SunWarrior vegan rice protein powder unflavored and I don't mind it with water but more taste-sensitive folks probably wouldn't like that!
Snack 4: 1/2 cup part-skim ricotta cheese and 1 cup fresh spinach leaves. If you put the leaves on top of the ricotta you can put them in the same container w/o melting. I sometimes chop up some red or orange bell pepper with this combo too. Does have to be refridgerated.
Snack 5: 1 cup of the following salad: equal parts garbonzo beans/chic peas (I usually used canned and just drain/rinse) and chopped fresh roma tomatoes w/ a little bit of fresh copped onion, a drizzle of olive oil and whatever fresh herbs you might have on hand (oregano, basil, parsley).
Meal fav: I cook a big pot of some time of soup every weekend (you could do this on an off day) and just have it for a quick heat-it-up and go meal thru the week (1 1/2-2 cups usually). If it's a low-protein soup I'll usually also have a cheese stick with it.
As you might be able to tell I'm a vegetarian.
One of my hubby's fav snacks for work (he's not a veg) is a can of tuna on a cup or so of fresh spinach leaves.
None of these require a lot of cooking/prep time. Hope that gives you some new ideas.