Anyone who has shared an office with me knows I prefer bringing my meal preps, as it's the easiest way to maintain control over what I eat. However, life happens, and sometimes you just don't have the time or forget to pack your lunch. Many people may give in and opt for fast food, but there are plenty of easy and nutritious alternatives available. Locally, we have great options like Seed Eatery, Greenman, or deli/markets like Coho’s. Another excellent choice is to skip the takeout and head to the grocery store. There are plenty of convenient options, with my favorite being a rotisserie chicken. I remove the skin to cut down on fat and pair it with fruit. Most supermarkets now have prepared food sections with grab-and-go options, as well as salad bars with lean proteins, fresh fruits, and vegetables. You can also pick up shrimp cocktail or peel-and-eat shrimp from the seafood counter. Another favorite of mine are the pre-seasoned tuna and salmon packets. They're great to enjoy straight from the pack or to add to a salad or wrap. The deli section typically offers sliced or shredded chicken breast, which you can use in sandwiches, wraps, or salads. I’m also a big fan of Greek yogurt—it’s a great source of protein and, when paired with fruit and nuts, makes for a satisfying meal. Many stores also sell pre-packaged protein boxes that include deli meat, hard-boiled eggs, nuts, and cheese, making them a convenient on-the-go option. As a last resort, if you're really pressed for time, even Wawa has some healthy options. I skip the sandwiches and go for beef jerky and fruit, or grab a pre-made salad or wrap that’s lower in calories. Wawa also offers items like hard-boiled eggs, nuts, tuna packs (at some locations), hummus and veggie boxes, and a decent selection of protein bars and shakes. You can mix and match these to create a meal or at least tide you over until you get home or find a better alternative. It takes a little more effort than hitting the drive-thru, but these options are far superior to most fast food choices. If you or any of your friends or family would like more information like this or to work with me directly, you can reach me at trevorcostellofitness@gmail.com.
Trevor Costello
ACE certified personal trainer
