Fast Food – The Healthy Way


So let’s look at what we are really talking about here. The fast food I am talking about covers two important factors while still being healthy and nutritious.

  1. Quick to prepare
  2. Quick and easy to eat

You see; I still want my snacks to be as nutritious as my other meals but to me the difference is you don’t have the same amount of time to sit down and prepare / eat that meal. Your mid morning and mid afternoon breaks are nowhere near as long as your lunch break or for some of us you don’t even get a chance to stop and eat.

So in these situations what are some ideas for what to eat that are not only quick and easy to prepare but also fit your nutritional requirements?

Now let me also state that shovelling down your food is not a good idea. Making sure you properly chew your food is in fact one of the best things you can do to help improve your digestion. I also do not advocate eating on the run, as you should be present and mindful of everything you do. In saying that there is always a case of what is optimal and what is realistic so here are healthy options that I will turn to when I don’t have too much time on my hands.

Let’s start by looking at what I like to see on my plate.

  1. Protein
  2. Veggies/Salad/fruit
  3. Carbohydrates or fats


Having a ready-made salad in the fridge is the best idea for busy people. Look to “batch” your work. So preparing a large salad that will last two days not only saves time in the long run but also allows for a great variety of vegetable and salad to be eaten throughout the day. You can even add a little of the ones you don’t like in there.

From there you cook your protein for the day and you are good to go. Now when it comes to your protein, let it cool down and slice it as thin as possible. We always think of flavours when it comes to our food but don’t forget texture. Think how easy sliced ham is to eat over thick cut ham? The same goes for other proteins.


Biltong, with Raw Veggies and Nuts or a Piece of Fruit make for a simply, delicious and nutritious snack. Just remember that biltong is 80% protein as opposed to most meat which is 22% protein. Good thing is you don’t need that much. It is delicious so be careful not to overdo it as it can quickly blow the calories out. Especially if you add nuts rather than fruit.


Salmon is great either smoked or even from a BPA Free can. You can then add to it anything you like such as avocado, nuts, capsicum, cucumber, celery, pickles etc.

There are a number of ways to prepare you snack. From using the Salmon as a wrap to chopping all the extra ingredients you choose and mixing it all together. You can enjoy it on its own or used as a spread on rice crackers.


Omelettes are a great options for how to prepare your eggs as they are quick and easy to make and can be eaten hot or cold.

Make sure you include your veggies with them to increase the nutritional value.

Spanish Omelettes are my favourite as you can make one big enough to last a couple of meals.


I’m not a fan or oats in the morning unless I have trained first thing but later in the day or post training they can be a great idea.

I like to mix things up by adding a seed mix to them along with some protein powder and fruit. Personally I have to look for oats that are specified Gluten Free as they often get contaminated in the trucks they are also used to transport wheat. Be aware of this if you have a sensitivity to gluten.


Another option with endless possibilities is smoothies. I personally prefer blending my vegetables over juicing them as you maintain a lot more of the goodness and fibre that the vegetable has to offer.

A good base to start with, are your green vegetables, such as broccoli, kale, spinach, celery etc. About a cup and a half in total is plenty.

From there you have plenty of options as to what else you might add.

I like to add fats such as nuts, seeds, coconut oil etc if I am having a smoothie in the morning whereas I will add frozen fruit if I have one in the afternoon.

Frozen veggies and fruit are a great idea to have in the freezer. They last longer, blend well and result in a refreshing cold drink.