Eating well on-the-go

Eating well on-the-go

Eat right and on time with some delicious recipes!

Contrary to popular belief, eating on the go can still be healthy and effortless. Why settle for eating non-nutritious food or even skipping meals? Ferrying the children, packed meeting schedules and social commitments all keep us from eating healthy, and although convenient options like cup noodles and muesli bars are often tempting, relying on them can have a negative effect on your health and performance at work.

Here are some tips and recipes on how you and your family can maximize your nutrient intake with little effort.

1. Make your breakfast in the office

For most people, the lack of time is the main reason for missing breakfast. The unfortunate rumbling of your stomach and sometimes bad breath during early morning meetings however should outweigh skipping the most important meal of the day. The struggle is real, but perhaps instead of skipping it altogether, why not try prepping it at work instead?

Make better use of your office refrigerator to fill you up and help you start your day right! All that’s needed is a countertop, some basic ingredients. A toaster is a bonus and can serve up a delicious toast!

Bowl of Greek Yoghurt with Oats and Fruits


  • ½ cup of Greek Yoghurt
  • 3 tablespoons of oats
  • Chopped fruits of your choice

Add oats into jar filled with Greek Yoghurt and let it soak for at least 30 minutes. Top the yoghurt with chopped fruits and dig in!

eating on the go

For greater convenience, get bigger tubs of Greek Yoghurt and oats, and store them in your pantry.

Toast with Avocado Spread and Crunchy Oats


  • 1 tablespoon of crushed oats
  • 1/4 fresh avocado (for spread)
  • 1 slice of bread - white or wholemeal

Use spoon to separate as much avocado from the seed as you desire. Store the remaining avacado in an air-tight container to retain its freshness.

Spread the avocado on a slice of bread and place in toaster. Toast till edges of the bread are golden brown. Spinkle crushed oats for extra crunch and enjoy!

Pro-tip: To enjoy an additional protein boost, simply add an egg – sunny side-up or scrambled.

Chocolate and Buckwheat Chia Pudding With Fruits

Chia seeds are considered as a superfood because they contain a large amount of Omega-3 that can keep your mood up and bring your anxiety levels down. Chia seeds tend to expand into a jellylike substance when in contact with water and turning a pudding-like texture.


  • 1/4 cup rinsed raw buckwheat (rinse and soak overnight)
  • Chopped fruits of your choice
  • 1/3 cup cold water
  • 1/4 cup chocolate milk
  • 2 tablespoons of organic chia seeds

Add buckwheat, chia seeds, water and milk into a container and mix thoroughly. All chia seeds should be submerged in the liquid. Leave in the refrigerator for 20 to 30 minutes.

Add chopped fruits and begin eating!

For an added dimension of flavour, add a tablespoon of desiccated coconut and some vanilla extract.

2. Eat When It’s Time To

Forgoing any meal is never healthy, so train your kids to eat at proper meal times.

If you’re expecting to sit in a long meeting that may stretch over lunch, order in. Reliable and affordable delivery services like Deliveroo and FoodPanda offer seasonal promotions and discounts for first timers too. What’s wonderful about these services is that you get to explore more food options around your office vicinity without having to move an inch!

Though some may feel that skipping a meal may improve efficiency, research has proven that it actually wreaks havoc on both the mind and body – long term. Those who frequently skip lunch are also much less productive. Urgent tasks and tight timelines can’t be avoided but neither should your lunch. Get a colleague to buy something back or get a meal of your choice delivered at your convenience.

On days when you’re less busy, make it a point to step out for lunch. Don’t be one of those who overlook the importance of a power break during lunch. The one hour break isn’t just to fill up but also to recharge and rejuvenate your mind and body.

More tips for healthy eating on the go on the next page...

3. Prepare Meals In Larger Amounts

On weekends, cook larger batches so that you can ration it throughout the week. This will save you time and also energy from prepping and cleaning up. And since you already have all the ingredients in place, it isn’t too much of a hassle.

This is also economically more viable as you’ll save substantially when you bring packed lunches to work! Sending your kids with home-cooked meals is surely healthy for them, too!

eating on the go

Start gradually by taking packed meals to work twice a week, and then slowly increase the frequency. It’s best to treat yourself to at least one store bought lunch each week to break the monotony of packed, reheated food.

Remember to separate your food from gravy to prevent it from getting soggy. Use a microwave-friendly container too, to reheat your food with minimal fuss.

Pro-tip: Foods that can be refrigerated, transported easily and still taste delicious include tomato-based pasta or rice with stir-fried meat and tofu. Gravy adds flavour and moisture while bacon bits can revive the flavour of last night’s pasta!

4. Keep Track of Your Weekly Eating Habits

Having a timetable of your weekly meal intake can help you to determine which essential vitamins and nutrients that could help boost your immunity levels you’ve been missing out on.

To ease this tracking process, try downloading apps like Healthy 365. It can even track Asian foods like chicken rice to indicate the number of calories and nutritional value!

If you prefer pen and paper, then keep a manual log listing down your weekly intake with the help of apps and websites that offer resourceful information on various foods.

5. Fast Food and Fried Food Aren’t Always the Same

Eating well or healthily doesn’t mean giving up on the foods you love. If the thought of fast food appeals to you on a particular day, opt for healthier alternatives such as wraps from Subway, vegetable burgers from MOS Burger and hearty salads from other stores. And while you’re at it, throw a small pack of fries too!

eating on the go

One other way to keep you motivated, is to invite your close colleauges to join in!


Remember to eat everything in moderation and regular exercise is essential to leading a balanced lifestyle.

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