Five Fall Lunches to Eat On-the-Go

Fall is here so I can finally post this post. I’ve been waiting not so patiently to post these on-the-go ideas. As someone who’s constantly eating on the run or honestly, in a car, these are solid picks for fall that do not disappoint. Plus, they keep you on track to stay fueled and on track with your health and wellness goals.

As the seasons change from summer to fall, our routines often shift to busier schedules, filled with travel and fast-paced days. During this time, having nutritious, easy-to-pack lunches/snacks/meals can make a significant difference in maintaining energy and health. Here are five fall-inspired lunches, perfect for eating on the go, whether traveling or spending your day running errands or picking up tiny humans.

1. Pumpkin Hummus Wrap

Nothing says fall quite like pumpkin. This wrap incorporates a pumpkin hummus that is both flavorful and nutritious, offering a good mix of protein and fiber. Combine homemade pumpkin hummus with grilled chicken or sliced turkey, spinach, and cranberries in a whole-grain wrap for a sweet and savory meal that's easy to eat with one hand.

• How to Make Pumpkin Hummus:

  • Blend canned chickpeas, pumpkin puree, tahini, lemon juice, garlic, and fall spices like cinnamon and nutmeg until smooth. Hot tip: if you have time, soak the chickpeas overnight and peel off the skins. This step takes an extra five minutes but makes your hummus super smooth.

2. Butternut Squash and Black Bean Burrito

Butternut squash is a fall favorite that can transform any meal into a seasonal delight. For a filling on-the-go lunch, stuff a whole wheat tortilla with roasted butternut squash, black beans, quinoa, and a sprinkle of cheese. This burrito provides a balanced meal with complex carbohydrates, protein, and healthy fats.

• Tips for Roasting Butternut Squash:

  • Cube the squash and toss it with olive oil, salt, and pepper, then roast in the oven until golden and tender.

3. Apple and Chicken Salad

Apples are abundant in the fall and can add a fresh, crunchy element to salads. Combine diced apples with cooked chicken breast, mixed greens, walnuts, and a vinaigrette made from apple cider vinegar and olive oil. Pack it in a mason jar for an easy, transportable lunch option that keeps the ingredients fresh and crisp.

• Apple Cider Vinaigrette:

  • Whisk together apple cider vinegar, olive oil, mustard, honey, salt, and pepper for a tangy dressing. Hot tip: this also makes a great marinade for grilled chicken or fish.

4. Turkey and Sweet Potato Cold Salad

Use the natural sweetness of sweet potatoes in a hearty salad. Roast sweet potatoes, then mix with shredded turkey, dried cranberries, and pecans. Toss everything with a light maple syrup dressing for a touch of sweetness. This meal makes especially great leftovers - reheating sweet potatoes after cooling them increases their resistant starch content, which can help with weight loss and balance blood sugar.

• Maple Syrup Dressing:

  • Combine maple syrup, balsamic vinegar, and a dash of olive oil for a simple, flavorful dressing.

5. Spiced Lentil Soup

On cooler fall days, a warm soup can be comforting—even on the go. Prepare a batch of lentil soup with carrots, onions, and celery, seasoned with cumin and coriander. This soup can be stored in a thermos to keep it hot and ready to enjoy whenever hunger strikes.

• Cooking Lentil Soup:

  • Simmer lentils with chopped vegetables and spices in vegetable broth until the lentils are tender and the flavors meld together.

Packing Tips for On-the-Go Lunches

• Insulated Containers: Use insulated lunch bags and containers to keep hot foods hot and cold foods cold.

• Prep in Advance: Prepare ingredients or entire meals during the weekend to save time on busy weekdays.

• Use Mason Jars: For salads, layering the ingredients in mason jars can keep your lunch fresh until you're ready to eat. Just shake and eat!

• Invest in Good Thermoses: A high-quality thermos can keep soup hot for hours, perfect for fall and winter lunches on the go.

Conclusion

Eating healthy doesn't have to be compromised by a busy schedule - in fact, planning and prepping your meals keeps you on track, no matter how busy you get. With these fall-inspired lunches, you can enjoy the flavors of the season even when you're out and about. By preparing nutritious meals ahead of time, you ensure that you can maintain your energy levels and enjoy delicious, comforting food no matter where your day takes you. If you want a really easy way to plan and prep, check out the Shannon Pfeffer Wellness guide to planning and prepping.