Summer is on the horizon, which means on-the-go living, new adventures, and lots of heat. Here at Mindful Eating Dietitian, we encourage using balanced eating to empower all areas of your life. So, in order to sustain you through all of your Summer adventures, I have compiled a list of four of my favorite balanced meals that transport super easily. They’re perfect for beach days, long car rides, work weeks, and day camps. Whether you’re packing lunches for your kids or planning a picnic, you will find recipes that work for you. Each one of these recipes is balanced, nourishing, and easy to adjust for different dietary needs!
Chicken & Cheese Quesadilla Wedges
This recipe is perfect for all ages, because it’s very easy to adjust for appetite size, and it’s handheld, so you don’t need utensils!
Make your quesadilla with a whole wheat tortilla and add shredded chicken and cheese. Pair with watermelon, cucumber, and carrots. The chicken and cheese provide protein and healthy fats, and we have energy through carbs and hydration from the whole wheat tortilla, fruit, and veggies! Feel free to experiment with tofu instead of chicken.
Nut Butter Banana Yogurt Wrap
This is my personal favorite on the list; it’s filling and sweet (and I’m just obsessed with peanut butter), so perfect for a long day for adventuring!
Add nut butter, banana, chia seeds, yogurt, and honey to a whole grain wrap. I love to use peanut butter for this, but a lot of our clients prefer almond butter! Feel free to leave out the wrap and simply make this as a parfait and add granola!
Protein Pasta Salad Jar
This is absolutely perfect for a packed lunch; the jar makes it so easy! Simply pack your choice of protein pasta (we like Banza and EggLife pasta), cherry tomatoes, spinach, mozzarella balls, and your choice of sauce (we like pesto or traditional pasta sauce).
The pasta and cheese will sustain you with protein, and the tomatoes and spinach will hydrate you!
Bagel Sandwich
This is my favorite thing to pack for a beach morning, so I guess it functions more as an on-the-go Summer brunch?!
Toast a bagel, and add turkey, egg, cream cheese, and cucumbers. I also like to add an apple with this! The cream cheese can be substituted for normal cheese as well. But, I can’t recommend the cream cheese enough! The turkey, egg, and cream cheese provide the protein and fat, and the bagel and cucumbers hydrate and energize.
Let us know on social media which one of these recipes is your favorite, and how you made it your own!
Hannah Fliess
Hannah is currently pursuing a Master of Health Administration at the University of Florida. Hannah is incredibly passionate about intuitive eating through gentle nutrition. She loves distance running, matcha lattes, and dark chocolate!