If you’re a woman over 40 struggling to lose weight, one of the most common questions you might be asking is, “What are healthy meals for on the go?” With busy schedules, hormonal changes, and a seemingly endless list of commitments, sticking to a healthy eating plan can feel overwhelming—especially when you’re forced to grab food on the go.
Whether you’re rushing between work meetings, traveling, or just didn’t have time to prepare anything at home, it can be hard to make healthy choices when faced with the convenience of fast food or service stations. But don’t worry—we’ve got you covered.
In this post, we’ll break down how to stay on track when you’re on the move, sharing some of the best meals when you have no time and explaining how you can still hit your weight loss goals without falling into the trap of unhealthy options.
Why Women Over 40 Struggle with Weight Loss
Before we dive into the best healthy on-the-go meal options, it’s important to understand why women over 40 struggle more with weight loss. As you approach menopause, your body goes through hormonal changes that can slow your metabolism, make it easier to gain weight, and harder to lose it—especially around the middle.
If you’ve noticed that the same weight loss methods that worked in your 20s and 30s aren’t working anymore, that’s completely normal. But it also means you need a different approach. One key part of this approach is understanding how to make the right food choices, even when you’re on the go.
How to Lose Weight When You Have No Time
So, how do you lose weight when you have no time? The answer lies in making smart food choices that fit with your busy lifestyle. You don’t have to eat perfect, home-cooked meals every day to lose weight. You just need to know which foods will support your goals and which ones to avoid.
When you’re on the move, it’s easy to fall into the trap of grabbing whatever is convenient—whether that’s a pastry at the train station, a sandwich from a service station, or a fast food meal from the nearest drive-thru. But these options are often high in calories, low in protein, and packed with sugar—leading to weight gain, especially for women dealing with hormonal changes.
Here’s the good news: there are plenty of healthy meals for on the go that will keep you full, nourish your body, and support weight loss—even when you’re busy.
Understanding the Fundamentals of On-the-Go Nutrition
When you’re grabbing food on the go, the key is to focus on three important fundamentals:
- Calories: Aim for meals between 300-500 calories, depending on your needs.
- Protein: Look for meals with at least 20g of protein (ideally above 30g), as protein helps keep you full and supports muscle maintenance.
- Fibre: Try to include a fist-sized portion of vegetables or fruit with every meal to keep your digestion healthy and help you feel full longer.
For women over 40, it’s helpful to avoid certain foods that can disrupt your hormones and make weight loss harder. We refer to these as WADS foods:
- Wheat
- Alcohol
- Dairy
- Sugar
Avoiding WADS foods where possible can help reduce menopause-related symptoms like bloating, brain fog, and mood swings, making it easier to lose weight.
What to Eat When You’re On the Go
So, what should you be eating when you don’t have time to prepare anything? Here’s our guide to some of the best healthy on-the-go meals for women over 40.
1. Super Quick Service Station Options
If you’re in a rush and only have time to grab snacks, aim for healthier choices like:
- Banana or apple paired with a protein bar.
- A Huel protein drink (found in many service stations).
- A small snack pack of nuts (choose a smaller bag to keep calories in check).
These options will give you the protein, fibre, and energy boost you need without adding too many calories.
2. At a Supermarket
Supermarkets offer great on-the-go options if you know where to look. When you’re in a rush, try to choose:
- Non-pasta-based salads with a good portion of protein, such as pre-cooked chicken or fish.
- Marks & Spencer’s Crayfish & Mango Rice Salad (446 calories, 16g protein) or Hot Smoked Salmon & New Potato Salad (275 calories, 16g protein).
- Waitrose Taiko Salmon or Chicken Poke Bowl (393 calories, 15g protein) or Taiko Salmon Sushi (277 calories, 11g protein).
These meals offer a great balance of protein, fibre, and moderate calories, perfect for maintaining energy levels and supporting weight loss.
3. At a Cafe Chain
If you’re at a chain cafe like Pret-A-Manger or Leon, avoid high-calorie baguettes and heavy drinks. Instead, look for healthier options like:
- Pret-A-Manger Chicken & Avocado Protein Bowl (363 calories, 33.8g protein) or a simple salad.
- Leon Greens & Grains Chilli Chicken Salad (465 calories, 28g protein).
For drinks, stick to:
- Water or black coffee.
- Low-calorie options like a Cucumber & Mint Seltzer from Pret (0 calories) or a Dash sparkling water from Leon (0 calories).
4. Fast Food Options
Even if you’re at a fast food joint, there are still ways to make healthier choices:
- At KFC, opt for a Rice Box (fillet or zinger), which comes in at 490 calories with 26-28g of protein. Avoid adding chips or extra sides to keep the calories in check.
- At Itsu, go for the Chicken Teriyaki Rice Bowl (518 calories, 31.8g protein), and avoid heavier sauces that can quickly add calories.
Best Practices for Eating On the Go
While it’s great to have go-to meals for when you’re out and about, the best thing you can do is plan ahead when possible. If you know you’re going to be busy, try to keep healthy snacks like fruit, nuts, or a protein bar in your bag. This can prevent you from grabbing unhealthy options when you’re in a pinch.
And remember, portion control is key. It’s easy to consume more calories than you realize when eating on the go, so always check the labels and be mindful of your portion sizes.
How Our Fit Over 40 Programme Can Help You
Knowing how to make smart food choices is just one part of the equation when it comes to weight loss. For women over 40, it’s essential to have a plan that works with your changing hormones and lifestyle.
That’s where our Fit Over 40 programme comes in. We’ve helped thousands of women over 40 lose 1-2 dress sizes, drop 15-25 pounds, and regain their confidence. Our programme is designed specifically for women dealing with the challenges of menopause, offering a flexible, sustainable approach that fits into your busy life.
If you’re ready to take the next step and start seeing results, here’s how you can get started:
- Download our free guide: Get it here
- Sign up for our free training: Sign up here
- Learn more about our Fit Over 40 Programme: Find out more
By making smarter choices and having the right support, you can reach your weight loss goals—even when life gets busy.