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 likely’s felt impossible – until now!
As a certified nutrtion coach, personal trainer and mom of sports and show choir enthusiasts, days are long, schedules hectic and weekends are spent on the road so eating on the run has basically become our family norm!
Because most of the people I work with are busy adults and parents, I am well-versed in helping you navigate eating on the run so that you have smart strategies for fast food, travel and busy days that will NOT derail your fitness goals!
With a little thought and effort, you can easily build a balanced meal and make better overall choices on even the most hectic of days.
Even on your busiest days, it is very possible to maintain healthy habits, stay in your healthy routines and stay properly fueled for your body’s needs and your goals!
It’s not about perfection, it’s about being prepared and making smarter choices when life gets chaotic.
In this blog, you are learning how to eat smart in every on-the-go scenario—including fast food chains, grocery stores, gas stations, and airports—without sabotaging your progress!
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Mindset First: The “Better Choice” Strategy
When done in moderation, eating out or on the run isn’t always the issue—consistently choosing the high—calorie, low-protein, processed foods is.
If you consistently opt for those highly comforting and craveable foods—tacos, pizza, cheesburgers, fries, you are not going to make much progress.
On the other hand, if you choose better-for-you options on the regular, your health will improve, you will feel better, look better, have the energy to be on the go and of course – get results and hit your goals.
What are those better-for-you choices? Let’s break if down! Here are my ‘gerneral rules of thumb’ to help guide every quick decision when 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 such as cheese, mayo, fried toppings, dressings, etc. Dietary fats are very high in calories and easy to overeat.
- Stay hydrated by drinking water every day, with each meal. It’s easy to confuse thirst for hunger so being hydrated helps keep you full. Aim to drink half your body weight in ounces of water each day.
- Choose fiber-rich carbs such as fruit, veggies and whole grains to stay fuller for longer and keep digestion running smoothly. For women, aim for 25 grams of fiber per day and for men, 38 grams per day.
- Don’t skip meals as this leads to overeating later in the day. Eat 3 balanced meals per day, each featuring a source of protein, smart carbs, heart-healthy fats, and veggies.
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Weight-Loss Friendly Options at 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. Prepare yourself checking out the lsits below so you are redy the next time those golden arches call your name.
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
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Smart Grocery Store Picks
When you’re near a grocery store such as Heinen’s, Market District, Trader Joe’s, Whole Foods, etc., 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 will be able to eat on the go as needed.
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, etc.)
- 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
Healthy Eating at Airports:
Airport food is notoriously expensive and limited but, there are options to keep you on track before boarding, when delayed or for the flight:
- Bring your own protein bars, fruit in peel, yogurt cups, slcied veggies 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
Best Options at 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
If you’re finidng you’ve become your child’s Uber driver, here is a list of no-cook options that take just minutes to prep and are portable for the go!I like to refer to these as “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
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Staying committed to your fitness goals while navigating a busy lifestyle doesn’t have to mean sacrificing 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.