How to Eat Healthy On The Run

Let’s face it….in the real world, you don’t always have time to meal plan, shop, cook, or sit down at the table to eat. Whether you’re driving between appointments, navigating an airport terminal, or grabbing a quick bite during a busy workday, eating healthy on the run has likely felt impossible – until now! As a mom of sports and show choir enthusiasts, I get it—days are long, schedules are hectic and weekends are spent on the road. Eating on the road becomes the norm. That’s why I specialize in helping adults like you manage fast food, travel, and on-the-go meals with strategies that support (not sabotage) your fitness goals. With a little thought and effort, you can build balanced meals, make better choices and stick to healthy routines. It’s not about perfection, it’s about being prepared when life gets chaotic! In this blog, you’ll discover how to eat smart in every on-the-go scenario—from fast food chains to grocery stores, gas stations, and even airports—without ever sabotaging your progress. I’ve also included my top picks from the most popular places to make it simple for you! _____________________________________________________________________________________________________________________ The “Better Choice” Strategy

Eating out or grabbing food on the run isn’t automatically the problem—it’s when you consistently go for high-calorie, low-protein, heavily processed choices that progress stalls.

If tacos, pizza, cheeseburgers, and fries are your go-to on repeat, you’ll struggle to see results.

But when you regularly choose better-for-you options, everything changes: your health improves, you feel and look better, your energy skyrockets—and you finally start hitting your goals.

What are those better-for-you choices? Let’s break if down! Here are my general rules of thumb to help you make smart choices anytime you’re eating on the go:

• Prioritize protein at every meal! For women, this is one palm size serving and for men, 2 palm size servings.
• Be extra mindful of added fats like cheeses, mayo, fried toppings, dressings, etc. – these foods are very high in calories.
• Stay hydrated by drinking water with each meal. Aim to drink half your body weight in ounces of water daily.
• Choose fiber-rich carbs like fruits, veggiess and whole grains to stay full and keep digestion running smoothly.
• Don’t skip meals – this leads to overeating later in the day.
• Eat 3 Balanced meals per day featuring a source of protein, smart carbs, heart-healthy fats, and veggies.

____________________________________________________________________________________________________________________ FAST FOOD CHAINS Now the fun part – helping you vet the better-for-you options at the most popular fast foods chains becasue let’s be real – there are times when you have to hit up that drive-through out of desperation and hunger. Note: these recommendations focus on high protein, low excess fat, smart carbs, and yes, even veggies! Wendy’s

• Grilled Chicken Sandwich + Side Salad
•  Grilled Chicken Wrap + Apple Bites
•  Plain Baked Potato + Small Chili
•  Grilled Chicken Cobb Salad

Chick-fil-A

• Grilled Chicken Cool Wrap + Light Vinaigrette
• Grilled Nuggets (12 ct) + Kale Crunch Side
• Grilled Chicken Sandwich + Fruit Cup
• Egg White Grill + Greek Yogurt Parfait
• Cobb Salad with Grilled Nuggets

Arby’s

• Roast Turkey Farmhouse Salad
• Roast Beef Classic + Side Salad
•  Turkey Gyro + Apple Slices
• Roast Chicken Entree Salad

Dunkin’ Donuts

• Turkey Sausage Wake-Up Wrap
• Power Breakfast Sandwich
• Veggie Egg White Omelet Bites + Oatmeal

Starbucks

• Egg White & Roasted Red Pepper Egg Bites + Banana
• Chicken & Quinoa Protein Bowl
• Turkey Bacon, Cheddar & Egg White Sandwich
• Eggs & Gouda Protein Box
• Spinach, Feta & Egg White Wrap + Apple

Chipotle

• Chicken Bowl with Brown Rice, Black Beans, Fajita Veggies, Tomato Salsa, and Guac
• Steak Salad Bowl with Pinto Beans, Corn Salsa, and Avocado
• Veggie Bowl with Extra Beans, Brown Rice, Fajita Veggies, Tomato Salsa, and Guac
• Barbacoa Bowl with Brown Rice, Black Beans, Fajita Veggies, and Tomatillo Salsa
• Sofritas Bowl with Brown Rice, Fajita Veggies, and Lettuce

Subway

•  6” Turkey Sub on Wheat with All Veggies + Mustard
• Rotisserie-Style Chicken Protein Bowl with Spinach, Tomato, Cucumber, and Avocado
• Oven-Roasted Chicken 6” Sub on Multigrain + Oil & Vinegar
• Tuna Salad Bowl with Extra Veggies and Double Protein
•  Black Forest Ham Wrap with Spinach, Bell Peppers, and Guacamole

__________________________________________________________________________________________________________________ GROCERY STORES When near grocery stores like Heinen’s, Market District, Trader Joe’s, and Whole Foods, you’ve got tons of health-friendly options at your fingertips—no cooking required! Most grocery stores have utensils and travel-friendly packaging available (just check the salad bar!) so you can eat on the go: High Protein Staples

• Pre-grilled chicken breast strips
• Hard-boiled eggs
• Tuna or salmon pouches
• Greek yogurt or dairy-free high-protein options
• Protein shakes (Core Power, OWYN, Fairlife brands)
• Deli turkey or chicken slices (low-sodium)
• Cottage cheese

Add-On Staples:

• Pre-cut fruit or veggie snack packs
• Mini guacamole or hummus cups
• Individual trail mix or nut packs (watch portions)
• Salad kits (use ½ the dressing + add protein)
• Low-cal protein bars (RXBAR, ONE, Barebells)

Quick Balanced Meal Examples:

• Chicken breast + side salad kit + avocado cup + apple
• Tuna packet + pre-cut veggies + hummus cup + banana
• Protein bar + carrot sticks + guacamole cup + orange
• Hard-boiled eggs + pre-cut veggies + individual pack of nuts + pre-cut fruit

______________________________________________________________________________________________________________________ AIRPORTS Airport food is notoriously expensive and limited but, there are options to stay on track before boarding, when delayed or for the flight. My best tips for airport travel:

• Bring your own protein bars, fruit in peel, yogurt cups, sliced veggies, nuts/almonds, or shakes in your carry-on.
• Create a combo meal that incldues a protein,veggie and smart carb (fruit, potato, sweet potato, rice, quinoa, beans).
• Skip the chips, trail mix, pretzels, cookies, pastires, creamy sauces and sugary coffee drinks.

Airport-Friendly Picks:

• Starbucks: Turkey bacon egg sandwich, protein box, black coffee, or cold brew.  **Skip the added syrups, creamers, cold foam and sugar
• Jamba Juice: Protein smoothies (ask for no added sugar)
• Cibo Express: Pre-packed salads, hard-boiled eggs, Greek yogurt, protein snacks
• Pei Wei or Panda Express: Steamed chicken + veggies + brown rice
• Hudson News: Jerky, nuts, boiled eggs, protein bars, water

__________________________________________________________________________________________________________________ GAS STATIONS & CONVENIENCE STORES  Believe it or not, gas stations can provide healthy options if you know what to look for- here are my top picks:

• Hard-boiled eggs
•  Tuna salad packs or chicken salad snack kits
•  Beef/turkey jerky (low sugar)
• Protein bars (Quest, ONE, Pure Protein)
• Fairlife or Core Power shakes

Add-Ons:

• Fresh fruit (banana, apple)
• Unsweetened tea, water, sparkling water
• Nuts or trail mix (look for small portion packs)

__________________________________________________________________________________________________________ No Cook Pack-and-Go Meals Busy playing Uber driver for your child?  I’ve got you covered with my list of no-cook, grab-and-go options that take just minutes to prep. I like to call them “Adult Lunchables.”

• Meal 1: Snack Box – Turkey slices, mini guacamole cup, baby carrots, grapes or apple slices
• Meal 2: Wrap It Up – Whole-grain tortilla + deli turkey + hummus + spinach, sliced peppers, orange
• Meal 3: Protein Smoothie Kit –Scoop of protein powder in shaker cup and then add water or almond milk when ready. Pair with banana and handful of almonds

_____________________________________________________________________________________________________________________ Staying committed to your fitness goals while navigating a busy lifestyle doesn’t have to mean sacrificing your goals and resoting to poor nutrition. With a bit of planning, smarter choices, and a focus on whole, nutrient-dense foods, it’s entirely possible to eat healthy on the go. Whether you’re grabbing a quick bite between meetings or fueling up after a workout, prioritizing protein, fiber, healthy fats, and hydration will keep you energized, satisfied, and on track. Remember, consistency beats perfection—small, mindful decisions each day add up to big results over time.