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“Grab ‘n Go” Meals and Snacks


The morning routine can be stressful. Leaving the house hungry isn’t a good idea.

With a little planning, you’ll be able to make meals you can just “grab ‘n go.”

  • Scramble an egg or two with cheese, wrap it in a tortilla and off you go.

  • Microwave a breakfast sandwich while you are dressing.

  • Keep canned shakes, yogurt drinks and other high-calorie beverages in your book bag or briefcase.

  • Buy giant muffins in bulk and wrap and freeze each in its own bag.

  • Before you go to bed, fill a water bottle with your favorite beverage or shake each night . Grab it before you head out in the morning.

  • Make a batch of French toast or pancakes, wrap individual servings and freeze. In the morning, pop a serving in the microwave.

  • Keep single-serving oatmeal (in a packet or a prepackaged insulated bowl) in your pantry or cupboard. Just add hot milk and take it with you.

  • Buy cold cereal in individual containers (bowls or boxes) or pour your favorite cereal into a plastic container. Take along single servings of boxed liquid milk (the kind that does not need to be refrigerated).

  • Keep a bowl of fruit by your house or car keys. Grab a banana, orange or apple on your way out the door.


  • Top bagel halves with spaghetti sauce and shredded cheese for a pizza bagel.

  • Make sandwiches (PB&J, ham, turkey) at the beginning of the week and freeze them. Toss one in your bag and let it thaw during the day. You can also look for frozen sandwiches in the grocery store.

  • Think about refrigerated wraps or burritos. Buy microwavable burritos, so you can wrap one in a paper towel, heat it and run.

  • Pack microwavable instant soup, instant noodles, fun-size containers of spaghetti and meatballs, macaroni and cheese or SpaghettiOs®.

  • Try a tuna kit (comes with tuna fish, crackers and mayo).


Keep these snacks cool with an ice pack in an insulated lunch bag or cooler:

  • High-fat deli meat and cheese “roll-ups”

  • Cheese sticks and single servings (peel-and-eat varieties such as gouda, cheddar and string cheeses)

  • Single servings of whole milk cottage cheese

  • Whole milk yogurt and yogurt drinks

  • Hummus in a small container and pita bread cut into triangles

  • Single-serving canned pears, peaches or fruit cocktail

Keep these anywhere:

  • Trail mix
  • Granola, protein and snack bars
  • Fig bars
  • Cheese and cracker packs
  • Shakes, canned or bottled
  • Individual peanut butter packets
  • Muffins
  • Graham crackers, vanilla wafers, gingersnap cookies, animal crackers
  • Nuts (i.e., peanuts, cashews, almonds, walnuts, macadamia nuts)
  • Sunflower seeds
  • Raisin bread
  • Pretzels or chips
  • Cereal
  • Single-serving juice or milk boxes
  • Dried fruit
  • Bottled coffee drinks
  • Pudding snacks (some brands do not have to be refrigerated)
  • Hot cocoa mix
  • Fresh fruit

Watch the webcast "Secrets to Cooking Up Calories" for more ideas.

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Updated 12/27/12

The Cystic Fibrosis Foundation is an accredited charity of the Better Business Bureau.