If you are 100% committed to losing weight or gaining muscle then you are 100% committed to preparing your 5-6 meals a day. You either make them the night before or early in the morning and take them with you to work. But I get it things happen and this isn’t always the case. Whether you went out for drinks the night before and did not wake up on time or you had a problem at work and you couldn't leave. Things happen and I want you to be prepared to eat on the go. Do not use this as a meal replacement, but more like an ambulance.

  • Nuts

Nuts are an underrated snacks. Most people look at the food label and do not eat them because they believe it is to fatty. They not only provide you with the essential omega 3 fatty acids, but they also provide you with antioxidants linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk. Sticking to raw tree nuts, such as almonds, cashews, and walnuts is the way to go. Stay away from those crazy trail mixes that have all kinds of unnecessary foods inside like chocolate. The fats in nuts speed up your metabolism and help you burn more fat.

  • Fruit

This should be self explanatory, but unfortunately it is not. Fruit is very simple to pick up and you can pretty much buy it from anywhere. Here is a list of fruit by glycemic index level. Shoot for the lowest.

Apples 28 to 44

Oranges 31 to 51

Pears 33 to 42

Bananas 30 to 52

Peaches 28 to 56

Grapefruit 25 to 33

Blueberries 35 to 40

Strawberries 33 to 38

Raspberries 35 to 40

  • Vegetable Juices

So I know this does not sound too intriguing, but these drinks really fill you up. I suggest trying different recipes that include Spinach, Kale, Carrots, Celery, Cucumber, Tomatoes, Ginger, Green Apple, Beats, and much more. This again is another easy option that contains a mass amount of essential Vitamins and Minerals. Plus you feel full afterwards. Don't be fooled, these drinks contain a lot of calories, but very good ones of course.

  • Protein Shakes

Protein shakes are typically much better than protein and granola bars. Most of the marketing on those bars are all about weight loss, but when you get into the label it is almost impossible to find a protein bar that doesn't contain all kinds of unnecessary sugar, fat, salt, and or simple fast absorbing carbs. On the other hand there are a ton of protein shakes out there that are made well. Just look for low fat, low carb, and low sugar protein shakes. You will find a high number of shakes on the shelves of your local 7/11 that contain 150 calories or less of pure protein.

  • Bonus
Hard boiled eggs

 are a great choice. Very high in protein and essential amino acids for absorption. Most convenient stores now have them packaged and they are very easy to eat on the g

Rodrick Covington