Gone are the days when families sat together for good old-fashioned meals. Now everyone lives fast-paced lives and eats on the run. Fast, frozen, and heavily processed foods are often our go-to options. However, there are many easy, quick foods that are healthy and whole. All you need is a few menu tips and a small, portable cooler to keep foods cold or warm.

Listed below are some of my favorite easy, healthy, and fast food options. For the most part, I have chosen meals that contain predominantly unprocessed foods (those containing ingredients that we don’t need a degree in chemistry to understand) and contain a protein source to help stabilize blood sugar. Due to the increased number of individuals with elevated cholesterol levels, I have avoided red meat, but feel free to add in moderation.

Breakfast

One cup of Greek yogurt with fresh berries and Kashi cereal—Many flavored commercial yogurts are very high in sugar and low in protein. Greek yogurt is high in protein, low in sugar, and has a wonderful, thick consistency. If you find it too tart, add a little agave nectar. Berries contain many heart-healthy antioxidants and nutrients. Kashi cereals contain healthy grains, have a very high fiber content (which helps satiation), and a little crunch (my favorite is Kashi Go Lean Crunch or Crisp).

Oatmeal with berries, ground flax seed, whey protein powder—I prefer steel-cut oats over rolled oats for the following reasons: taste—steel-cut oats have a sort of nutty flavor that rolled oats lack; texture—steel-cut oats are chewier; and most importantly, the one area where steel-cut oats have a real health edge, is the lack of processing. Both types of oats are cut, but the rolled oats are then also steamed. In theory, this means steel-cut oats contain more vitamins and minerals. But don’t fret, even rolled oats contain a whole oat grain. However, do avoid packaged oatmeal, as it is very high in sugar. Ground flax seeds are an excellent source of heart-healthy omega fatty acids (note: they must be ground because your body cannot break down the seed). Add a little cinnamon for flavor, and also some whey protein powder (I use Any Whey because it has no flavor, doesn’t contain many “strange” ingredients and can be used for cooking).

Protein shake—This is one of my staples because it can be easily taken on the go. I mix whey protein, Greek yogurt and/or soy or almond milk (many people are dairy intolerant), water or ice, and fresh or frozen berries. For a little sweetness add agave nectar.

Quiche cups with whole-grain bread or English muffin—On Sunday, I like to make quiche cups. Mix eggs (three-to-one ratio of egg whites to whole egg), and add a little milk and veggies (fresh or frozen). Egg whites are an excellent, low-calorie, pure, complete protein. Add a little parmesan cheese, garlic, or any seasoning for flavor. Place into muffin tins and bake at 350 degrees until firm. These are easy, portable, and can be frozen. Look for bread with at least three to five grams of fiber per slice. I like Entenmann’s Light English Muffins and often eat these for lunch and dinner as well.

Lunch/Dinner

Salad with pre-sliced chicken strips, canned tuna or salmon, and low-fat dressing—It is important to consume vegetables for all their health benefits. Chicken breast slices, albacore, or wild salmon in water are excellent sources of protein. Add beans for additional protein and fiber. Use a low-fat dressing in moderation (nonfat dressings are highly processed and are usually high in sugar in order to maintain taste while replacing the fat). Newman’s Own has a great variety of low-fat dressings.

Pre-prepared turkey or soy meatballs with pasta sauce, fresh or frozen vegetables over brown rice, quinoa, or quinoa pasta—If you are lucky enough to live near a Trader Joe’s, you can find great turkey and soy meatballs (though you’re not limited to only Joe’s; many grocery stores carry this item). Add a tomato pasta sauce, which is high in lycopenes. Brown rice is an excellent whole-grain, high-fiber carbohydrate. However, I prefer quinoa because it is provides the benefits of brown rice and is also a complete non-animal protein source.

Fish with vegetables and a sweet potato—OK, this one requires slightly more preparation, but not much. Fish has so many beneficial properties—most contain omega fatty acids and other fabulous nutrients—and only takes ten to twenty minutes to prepare; it’s worth that little extra time. Sweet potatoes are high in vitamins A and C and help stabilize blood sugar.

Snacks

Two pieces of low fat string cheese with an apple.

All-natural peanut butter or ¼ cup of almonds with an apple or celery—Make sure to buy all-natural peanut butter, meaning that the only ingredient is peanuts. Many commercial brands contain a lot of sugar, hydrogenated oils, and unnecessary preservatives.

Low-calorie protein bar—This is one of the few processed foods I eat because it helps satiate my sweet tooth, requires no preparation, and is portable. Look for bars that are less than two hundred calories, with three to five grams of fiber, and contain whey protein (many contain a blend of proteins which is OK). I like Luna bars and my sister’s bar—Dr. Melina bars (I’d like these even if she wasn’t my sister). If you are going to engage in heavy activity, look for a bar that is higher in complex carbohydrates for sustained energy. My choice is the Mojo bar by Clif Bar.

Remember, you and your family are worth the extra (little bit of) time and effort to be healthy and happy.

Ami Jampolis has a master’s degree in exercise physiology and is owner of Focus Fitness personal training in San Mateo, FFTRAINING.net, 415-250-2953.