As a dad and a busy business owner, I know firsthand how challenging it can be to find time to prepare lunch for the next day. When life gets hectic, grabbing a quick, nutritious meal on the go can feel like solving a puzzle. That’s why I’ve mastered the art of finding high-protein, low-fat options that are both convenient and satisfying. With the tips below, navigating those busy days will be a whole lot easier. Here’s a rundown of my 7 high protein, low fat on the go lunches, that keep me fuelled and focused on my fitness goals.
1. Grilled Chicken Salad
A staple option that’s both light and satisfying. Grilled chicken salads, widely available at cafes and supermarkets, typically combine lean chicken with fresh veggies like lettuce, cucumber, and tomatoes. If there’s dressing, I go for a light vinaigrette or skip it to keep the fat content low.
Why I love it:
High in lean protein.
Low in fat when dressing is kept simple.
Packed with fibre and micronutrients.
Pro tip: If the chicken portion seems small, I’ll supplement it with a pack of pre-cooked chicken breast from the chilled section.
2. Tesco Garage Chicken Salad Sandwich
When I’m near a Tesco garage or similar, a chicken salad sandwich is often my go-to. These sandwiches are higher in protein and relatively low in fat, making them a surprisingly balanced choice. Plus, they’re filling and easy to eat on the move.
Why I love it:
Convenient and widely available.
A good balance of protein and carbs.
Keeps hunger at bay for hours.
3. Sushi with a Protein Focus
Sushi can be a high-protein, low-fat gem if chosen wisely. I look for options like:
Sashimi (just fish).
Simple sushi rolls with lean protein like salmon, tuna, or chicken.
Edamame beans for an extra protein hit.
Why I love it:
Sashimi is virtually pure protein.
A mix of protein and carbs for energy.
Light but satisfying.
4. Grilled Chicken Wrap
A grilled chicken wrap is another reliable choice, especially when I’m in a rush. I go for one that includes plenty of chicken and fresh veggies, ideally in a wholegrain wrap. I avoid heavy dressings like mayo and stick to salsa or a little mustard for flavour.
Why I love it:
Easy to eat on the go.
A balanced meal with protein, carbs, and fibre.
Widely available in supermarkets and delis.
5. Pre-Cooked Chicken Breast from the Chilled Section
This is one of the most underrated options for eating on the go. Most supermarkets stock ready-to-eat chicken breasts in their chilled sections. I’ll grab one and pair it with a piece of fruit or a small salad for a quick, no-fuss meal.
Why I love it:
Super lean and high in protein.
Affordable and easy to find.
A great option for customising meals on the spot.
6. Protein Pots
Protein pots are lifesavers for those moments when I need something quick and portable. These typically include combinations like boiled eggs, chicken breast, or cottage cheese with seeds.
Why I love it:
Packed with protein in a small package.
Great for a snack or light lunch.
Easy to pair with other items like fruit or wholegrain crackers.
7. Rotisserie Chicken
If I’m near a supermarket with a hot deli counter, I’ll grab a portion of rotisserie chicken. To keep it lean, I avoid the skin and any added sauces.
Why I love it:
Warm, filling, and comforting.
High protein with minimal fat (if skinless).
Easily paired with a side salad or veggies.
Honourable Mentions
Greek Yogurt with High-Protein Granola: Perfect for a lighter meal.
Tuna Salad Packs: Great for a quick, protein-packed option.
Protein Shakes: Ideal for when time is really tight.
Eating on the go doesn’t mean sacrificing your health or fitness goals. With options like chicken salad sandwiches, pre-cooked chicken breasts, and protein-packed snacks, you can stay on track while navigating a busy day.
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