Eating on the move

You don’t have to eat perfectly on the road, but that doesn’t mean it’s a free-for-all either.

This isn’t about vacation, please eat and drink whatever you want on vacation, life is too short to not enjoy yourself. This also is not going to tell you to be an overly strict health freak that is eating cold grilled chicken that you packed in an ice chest while you are on the road.

This is for work travel, day trips, airport runs, or anytime you’re out of routine and still want to eat in a way that supports your health. You are not going to be perfect while traveling, but you can be better than a fast food burger and fries for every meal.

Eating better while traveling doesn’t require meal prepping or spending 20 minutes trying to find a healthy option in an area your unfamiliar with. You just need to make a few smarter choices when options are limited. It won’t be perfect, and it doesn’t need to be. The goal is to not go backwards, to stay consistent with your everyday eating habits (unless they are garbage), and avoid turning one busy travel day or week into something that puts you way behind your goals and just makes you feel like crap.

 

Fast food doesn’t have to be terrible

Most chains have decent options if you know what to look for. Keep it simple, go for protein, grilled options, possibly a salad and skip the heavy extras when you can.

Heres some options:

• Chipotle: Burrito bowl with your choice of meat, skip the queso and sour cream

  
  

• Subway: 6” flatbread sandwich with lean protein and lots of veggies

  
  

• Panera: Chicken salad or grain bowl, keep dressing light

  
  

• Chick-fil-A: Grilled nuggets or grilled chicken sandwich (bonus for a fruit cup)

  
  

• McDonald’s: Grill McChicken or salad, skip the fries

  
  

• Starbucks: Protein box, egg white bites, or turkey sandwich

  
  

• Taco Bell: Power Bowl with grilled chicken, ask for light cheese and no creamy sauces

  
  

• Grocery store deli: Rotisserie chicken, pre-cut fruit, and a side salad or veggie cup. No cooking or cleanup and can provide 2-3 meals for about 10-15 dollars.

You don’t need to count macros or overanalyze. Just aim for meals that have a decent source of protein, aren’t deep-fried, and won’t leave you in a coma an hour later. You know what the healthier options are, so don't lie to yourself.

Gas station options

When you’re stuck with convenience store food, aim for simple, protein-rich snacks.

• Jerky

  
  

• String cheese

  
  

• Hard-boiled eggs (gotta be a savage to go for these.... I am a savage btw)

  
  

• Greek yogurt (check expiration date)

  
  

• Protein bar/Protein shake (look for low sugar options)

  
  

• Fruit (banana, apple, dried fruit)

  
  

• Small bag of mixed nuts or trail mix

Pack a “just in case” kit

You don’t need to pack full meals, just throw a few things in your bag so you’re not stuck at 2 p.m. with nothing but drive-thru donuts.

• Peanut butter (get the small container)

  
  

• Tuna or chicken pouch 

  
  

• Rice cakes

  
  

• Protein bar

  
  

• Granola or trail mix

  
  

• Gum 

These snacks are about being prepared enough to avoid getting desperate and to curve your hunger.

Alcohol and desserts

Again this is not for vacation, enjoy yourself while on vacation. This is for staying sharp while you’re on the move. If you're having dinner with coworkers or family, enjoy it but don’t hit autopilot. Just because your at a restaurant doesn't mean you cant get something decently healthy to eat, doesn't mean you have to eat dessert, or get a drink. This is more important if you know you are going to be eating out multiple times on a trip.

If you’re drinking, stick to one. If you’re ordering dessert, share it or skip it if you're just eating it out of habit. You’ll feel better the next day.

You don’t need to eat like a robot. Just don’t eat like you’ve never had a vegetable before. You will feel better while traveling, be more productive and energetic if you are working or visiting people, and you won't get completely off track if you are trying to better your health and well being.

Stop using travel as an excuse to eat terrible, even Taco Bell has decent options and every city has a Taco Bell.

Stay Healthy,

Thomas Stevens

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