subway  starbucks  tim Hortons

During the summer months, there is always something on the go, whether it’s day camp for the kids or work. Breakfast and lunch are always a rush and the hardest to plan for when you are on the run.  These on the go meal ideas provide you with healthy alternatives when you’re on the run and don’t have time to make breakfast and lunch at home.

Breakfast On The Go:

Tim Hortons
  • Multigrain flat bread with egg white omelet and cheese. (240 Kcal: Carbs 27, Protein 17g, Fat 7g) AND  Small Coffee or tea with milk and Splenda (15 Kcal: Carbs 1g, Protein 1g, fat 0.5)
  • Yogurt and Berries (166kcal: Carbs 33, Protein 4g, Fat 2g)
Panera Bread
  • Breakfast Power in Grain (340kcal: Carbs 31g, Protein 16g, Fat 15g) with tea and sweetener

  • Bacon and Egg McMuffin (310kcal: Carbs 30g, Protein 16g, Fat 14g)
  • Breakfast Burrito (292kcal: Carbs 24g, Protein 13g, Fat 16g


  • Oatmeal with protein powder and nuts on top. (300kcal Carbs 30g, Protein 21g, Fat 12g)
  • Spinach, feta & egg white breakfast wrap (290kcal: Carbs 33g, Protein 19g, Fat 10g)


Lunches & Snacks On The Go:

Panera Bread
  • Tuna Salad on Honey Wheat (260kcal: Carbs 32g, Protein 14g, Fat 8g)


  • Mandarin Chicken Salad ( no noodles, no almonds) just dressing (336kcal: Carbs 35g, Protein 22g, Fat 12g)
  • Large Chili (277kcal Carbs 29, Protein 20, Fat 9g)
  • Proti Bar with a small skinny late
  • Protein Plate  (only 1/2 pita)
  • Non fat latte and Starbucks Evolution Bar (Carb 30g, Protein 20g, Fat 10g)
  • Mini subs have exactly 30g of carbs and all are below 300kcal except Tuna
  • All soups are below 10g of fat and 30g of carbs but there is no more than 20g of protein so ask for grilled chicken on the side.