t is 2:30 p.m. on a Wednesday afternoon, your meeting ran late, and you have another meeting in thirty minutes. As you finish the last-minute preparations, you hear your stomach roaring and wonder why your early morning coffee and low-fat muffin have not held you over until after your meetings. It’s time to make a decision about what to eat.

	Time to make a decision about what to eat.

The fast food restaurant directly downstairs sounds appealing. You can inhale a meal in less than 15 minutes and still have time to look over your notes one last time. Suddenly you remember the little black dress you were planning to wear Friday night, the one you have been working out to be able to fit back into. Fast food is no longer an option. Besides, you know it’s not a healthy choice. So what options do you have that will satisfy both your hunger and your waistline? With a little planning, you can rest assured that you won’t find yourself in this position again, stuck between a dietary rock and a hard place.

Quick Healthy Meals for Lives on the Go

Here are some healthy foods you can easily prepare and bring to work for those days when you just don’t have time to sit down for a nice long lunch.

Yogurt with sliced almonds and goji berries

Single portions of yogurt and a small bag of almonds and goji berries make for a tasty, healthy, and quick snack. Goji berries, also called wolfberries, are an excellent source of antioxidants. Typically bought dried, they are a great substitute for fresh raspberries and are easily stored. The Goji berry resembles a raisin but has a sweet-tart taste. Almonds are a great source of protein and have a high mineral content. Raw almonds are a healthier choice than roasted almonds and are just as easy to find in any market. Yogurt’s most recent claim to fame is its beneficial bacteria. These bacteria counteract the not-so-healthy bacteria in the digestive tract and also boost the immune system. My personal preference is to purchase organic yogurt and organic raw almonds.

Hard-boiled eggs

This quick bite needs few instructions—boil the eggs in water for about fifteen minutes and let cool. Consider preparing them the night before and incorporate their preparation into your evening routine. By the time you have finished washing your face, applying moisturizers and brushing your teeth, tomorrow’s snack will be complete. Eggs contain vital amino acids and are a great source of protein. Before you throw out the yolk, consider that alone it is a great source of iron, phosphorus, potassium, calcium, and vitamins A, D, and B-complex. Eggs can be stored in the refrigerator for approximately one week. I recommend purchasing cage-free, hormone free, organic eggs for greater health benefits. Adding a little salt, pepper, or hot sauce to your hard-boiled egg enhances the taste of this healthy option.

Nut butters and apple slices

Pick a nut, any nut: almond, pistachio, cashew, macadamia, or even hemp. Nut butters are loaded with Vitamin E, fiber, magnesium, zinc, iron, and omega-3 fatty acids. They keep you feeling full and can hold you over until your next meal. According to Ed Bauman, PhD., Director of Bauman College: Holistic Nutrition and Culinary Arts, nut butters have recently been proven to increase energy production, balance hormones, and possess anti-aging properties. Limiting your portion to two tablespoons will control the calories. Apples are the most common fruit in the world and are an excellent source of pectin, fiber and minerals. The combination of apple slices with nut butter is one satisfying and delicious treat.

Avocado or quick guacamole

Add a little garlic salt, lemon, and hot sauce to a fresh avocado for a quick and tasty nibble. This can either be prepared ahead of time or even at the office. Who says you can’t keep a stash of spices in your drawer? Avocados are a great source of folate and potassium, both of which are important for a healthy heart. They also contain monounsaturated fats known to lower cholesterol. A mashed and seasoned avocado is great with chopped fresh vegetables or whole grain crackers. Just make sure to wipe your face before heading into that meeting!