When you’re on the go, it’s easy to forget to eat a nutritious meal. Prepping grab-and-go meals makes it easier to stay fuelled throughout the day and keep your body strong.

Check out these three easy-to-make meals with enriching ingredients that are perfect for when you want to make the most of your daylight hours!

Banana Coffee Smoothie

There’s no need to juggle a coffee cup and a meal when you’re on the move. Combine your morning coffee with your breakfast for a stress-free morning! Ground (whole) flaxseed helps reduce/lower cholesterol.

Serves 2-3.


  • 1 cup coffee, brewed
  • 1 ½ bananas, frozen and sliced
  • 1 cup plain Greek yogurt
  • 1 tbsp ground flaxseed
  • 2 tbsp honey
  • ½ tsp cinnamon

Add all ingredients to the blender and blend until smooth.

Chocolate Nut Overnight Oats

Oatmeal is a source of B vitamins and fiber. Prep this ahead of time for a filling breakfast or post-workout snack. Switch up the toppings with your favourite berries, nuts or seeds to vary the flavours. Nuts can be a great source of vitamin E.

Serves 1.


  • ½ cup rolled oats
  • ½ cup milk
  • ½ tbsp chia seeds
  • 2 tbsp nut butter
  • ½ cup nuts
  • ½ cup fresh fruit
  • 1 tbsp dark chocolate chips

In a mason jar, stir the rolled oats and chia seeds. Add milk and mix well. Cover with lid or plastic wrap and refrigerate overnight (or at least 2 hours). Mix the oats before adding remaining toppings.

Hummus Protein Bowl

This hummus bowl packs a punch and is easy to toss together for a day at the park, your lunch for work or if you’re just not in the mood to cook. A healthy diet, rich in a variety of vegetables and fruit may help reduce the risk of heart disease. It’s a great source of plant-based protein and vegetables. You can also add chicken for more protein. Serves 1.


  • 2 cups leafy greens
  • ½ cup cucumber, sliced
  • ¼ cup onion, diced
  • ½ cup cherry tomatoes, halved
  • ¼ cup olives
  • ½ cup chickpeas, strained and rinsed
  • ¼ cup hummus
  • 2 tbsp feta
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 1 cup chicken, sliced (optional)

Toss greens with olive oil and a pinch of salt in a medium-sized bowl. Arrange the cucumbers, onions, tomatoes, olives, and chickpeas around the bowl and place hummus in the middle. Add chicken, if desired. Season with salt and pepper.