Quick & Easy Lunches On the Go


Many of us live busy lives with hectic schedules, and it can be overwhelming trying to keep all aspects of our lives in order. One thing you don’t need to sacrifice is your health – and Gene Smart is here to help make it easy for you! Here are a few of our favorite ideas for quick and easy lunches on the go.

Wrap it Up

Wraps are quick and easy to make, and convenient to take on the go. Make your wrap in the morning, or throw your favorite ingredients into a couple of “to-go” containers, then fill your whole grain wrap at work.

  • Try this delicious southwest inspired wrap: grilled chicken, fiber filled black beans, sweet corn, avocado, lettuce, green peppers, and salsa.
  • Another fan favorite is a pizza roll up. Spread pizza sauce onto a wrap. Top with low fat mozzarella, spinach, and any other vegetables you’d like. When ready to eat, toss it in the microwave for 30 seconds.

Filling Salads

Salads are a great way to make a filling, delicious, and easy lunch on the go. Try one of the following salads for a satisfying lunch.

  • Greek inspired – Top arugula with cucumbers, polyphenol filled tomatoes, bell peppers, onions, olives, and low fat feta cheese. Drizzle with olive oil (filled with Omega 3!) and balsamic vinegar.
  • Go Italian – Mix chunk lite tuna with a tablespoon each of olive oil and lemon juice. Add cherry tomatoes, onions, and cannellini beans. Add to a bed of spinach for a Tuscan inspired lunch!

Get creative!

  • Try one (or more) of the following tasty & good-for-you additions to your salad:
    • Garbanzo beans, sliced almonds, sprouts, raisins, apple or pear slices, sunflower seeds, beets, grapes, olives, peppadew peppers, or salsa. These also make great additions to your wrap!
  • Make Your Own “Tapas” – have a tapas style lunch by bringing several small dishes with you. You’ll keep your taste buds happy by trying new things, and you’ll tend to eat slower when you have several options in front of you. Not sure where to start? Pick a few of the following tasty plates to go:

    • Shrimp & cocktail sauce

    • Low-fat cottage cheese with pineapple

    • Tomatoes stuffed with hardboiled egg, peppers, & breadcrumbs

    • Canned tuna mixed with capers and olive oil on whole grain toast
    • Almonds

Plan Ahead

Planning ahead can greatly save your time, money, and sanity!

  • Make your lunch in the morning so that you don’t need to grab unhealthy food on the go during lunch hour. Better yet, prepare your food the night before to make your morning (and afternoon) stress free. If your meal would be better made the morning of, you can still do some prep work to make your morning easier.
  • Bringing fruit or veggies? Cut them up and store them in airtight containers the night before. Put what you can in to-go containers, and set the rest of your food in an area together to make it simpler in the morning.


There are plenty of ways that you can be on the go and still eat healthy. We’re looking forward to hearing what your favorites are! Become a fan of Gene Smart Wellness on Facebook to share your thoughts, or send us a tweet on Twitter.


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