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Eating well on the run doesn't have to be a major exercise in advance planning and being super organised.

Which is just as well for people like me! The amount of times I have planned to be super organised and prepare the week's meals in advance but somehow it never happens. I work all week, so come the weekend, I like to relax and have a little fun, and spending all day cooking meals for the week isn't quite my idea of fun!

BREAKFAST:
The most important meal of the day, but being as lots of us are usually rushing in the mornings, not always easy to sit down and have a good "wholesome" breakfast. This is where blenders are a lifesaver, throw some frozen red berries, soy/rice/oat or dairy milk, a few oats, or a weetabix, some protein powder (for children, the protein shake should be left out), a bit of coconut milk, a dash of flaxseed oil, blend them together and voila! A healthy breakfast you can eat (drink?) anywhere, which includes all essential nutrients and makes up part of the 3 & 5 recommended daily fruit and vegetable servings. This works well for kids too, and you can add some Milo for extra flavour for them.

SNACKS:
Try to avoid muesli bars as they are often loaded with sugar. Instead have a piece of fruit and some nuts, a low fat yoghurt, some oat crackers with cottage cheese or 100% peanut butter (not all at the same time though!). All very good for you, easy to take with you, and easy to eat.

LUNCHES:
I prepare the next day's breakfasts and lunches whilst I'm cooking the evening meal. This has the added bonus that you can clean everything up at the one time.

Some quick and easy ideas for lunch are, cold poultry or fish, cook extra with the evening meal, so there is some left for lunch, or tinned tuna/salmon, make some salad, other veggies of your choice, pack in a Tupperware container and you're ready to go. For change sometimes crack an egg over some cooked rice, and zap that in the microwave at work for lunch, this makes a tasty change if you fancy something hot, and you can add whatever veggies you like to this.

Alternatively some high fibre bread (you can get high fibre white if you don't like whole meal bread), some cold cuts of meat, ham, chicken, turkey etc with some lettuce, tomato and avocado for a filling and nutritious sandwich. For kids add some sort of treat , such as fruit squirts or dried apricots with yoghurt coating, fruits in jelly with no added sugar.

Sushi rolls are another great option, they have all you need for a balance nutritious meal, in small convenient rolls, and they taste great!

EVENING MEALS:
These don't have to be elaborate, during the week, there are many things that are quick and easy to prepare, stir fry chicken and veggies, curries, fish or chicken with raw or cooked baby spinach, broccoli, carrots etc. The if you like at weekends when there's a little more time, you can maybe make something a little more "exotic" that takes a little longer to prepare. If it's something you really like, just make some extra to save for lunches or dinners in the week.

If you find yourself running late and a takeout is the most convenient, try for something like a Subway, as they have some healthy options, or Japanese takeaway as again they have some healthy options. Or even a ready cooked roast chicken and just serve it with mixed raw veggies.

So as you can see to eat healthily on the run doesn't have to be huge chore, or a major exercise in advance planning, or involve eating only endless rice crackers and celery sticks! There are plenty of ways to have fun, tasty and convenient meals that are also good for you.

Bon Apetit!

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