Grab & Go Meals

Author: ​Chantelle van der Merwe

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life 

 How to Stay on Track with Your Health Goals When You're Always on the Move 

Busy day? It’s easy to end up at the drive-through or grabbing a soda and chocolate bar from the garage shop. But those quick fixes can leave you crashing hard — hello sugar spike, goodbye focus.

The good news? You can fuel your body on the go without derailing your goals.
The secret? Protein + fiber-packed meals. These nutrients work together to keep you full for longer, prevent energy dips, support blood sugar balance, and help you stay sharp all day long.

What to look for in a grab-and-go meal:

• At least 20g of protein to fuel your muscles and keep hunger at bay
• At least 5g of fiber to support your gut, curb cravings, and regulate blood sugar

On-the-Go spots to find goal-friendly meals on the go:

• Woolworths at Engen One Stop
• Checkers Simple Truth ready meals
• Pick n Pay Lean Living range

Click here to download a sample of our 350 kcal Grab-and-Go meal options from Woolworths

Smart hacks:

• Add veggie snacks like baby carrots, cherry tomatoes, or mini cucumbers for extra fiber and crunch without the calories
• Be careful of the “healthy” wrap or sandwich options. Although ingredients can be packed with wholegrains, vegetables, and proteins. These options can also be packed with mayonnaise, extra cheese, portions may be too large and protein options could be fried such as "crumbed chicken" 
• Check your food labels!  — even good ingredients can push you over your target if you're not careful. 

Don’t forget to hydrate: Water should be your go-to. Watch out for "healthy" flavoured waters — unless they say sugar-free, they can pack just as much sugar as a regular soda.

​Being busy doesn’t have to mean being off track. With smart, protein and fiber-rich meals, you can fuel your day, stay focused, and smash your health goals — no kitchen required.

Click here to download a sample of our 350 kcal Grab-and-Go meal options from Woolworths