Success doesn’t happen without a plan, especially when it comes to nourishing our bodies while on the go. It’s easy to make good choices when we’re prepared, but life often throws us off track—leading us to the nearest drive-thru. One “bad” meal won’t ruin your progress, but it can start a domino effect. Processed foods with little nutritional value may fill you up with empty calories, leaving you low on energy and craving more of the same. The result? Less desire to move, lowered productivity, and increased cravings for more sugary or fatty foods.
This cycle can make it hard to get back on track, taking days—or even a week—to reset. So, how can we prevent this? The answer is simple: plan ahead for unpredictable situations.
Keep it Simple: Avoid Fried Foods, Refined Grains, and Added Sugar
By sticking to real foods like meat, seafood, fruits, and vegetables, you’ll naturally choose options that keep your energy steady, support movement, and leave you satisfied.
Eating Out? Stick to the Basics
Dining out doesn’t have to derail your goals. Here are a few quick tips for a balanced, satisfying meal:
•Skip the Appetizers: These can add up on the bill and the calories. If you’re ordering a drink, wait until the meal arrives to avoid refills.
•Hold the Bread: Studies show that starting with bread can lead you to order more and even make you more likely to order dessert. Save both your health and your wallet by skipping it!
•Order with Balance: Choose a protein (like chicken, steak, or fish), add a vegetable side, and round it out with a potato or rice if desired. If the portion is large, pack half to go—now you have a meal for today and tomorrow.
Why Salads Aren’t Boring—and How They Help You Stay on Track
Almost every restaurant has a salad option. While salads may not always seem exciting, remember that each meal doesn’t need to be indulgent. Think of it as fueling your body for the long run.
Let’s compare: a salad and a burger with fries might have similar calories, but they affect your body very differently. The salad will keep you energized and help prevent cravings for “crappy” food later. With the burger and fries, you’re more likely to crave something indulgent at your next meal, making it tough to break the cycle.
When ordering a salad:
•Opt for vinaigrette dressings, or use salt and lemon if available.
•Focus on adding protein where possible (skip fried or breaded options).
•Remember, you’re already making a great choice, so don’t stress too much about the dressing. Wendy’s, for example, has some solid salad options!
Quick and Healthy Options Beyond Salads
If salads aren’t your thing, here are a few more on-the-go meal ideas:
•Chipotle or Similar Spots: A rice bowl with double protein and all the veggies is a great choice. Load up on beans, salsa, and guacamole, but skip the cheese and sour cream to avoid extra processed fats.
•Burger on the Go: In a pinch, grab a bun-less burger (lettuce wrap) with double meat if needed. Skip the fries and opt for fruit if available. Remember, you’re making a choice that supports your goals.
Gas Station Choices: Yes, It’s Possible!
Gas stations now offer a surprising range of healthy options, making it easier than ever to make smart choices on the road. Look for:
•High-Protein Drinks: Options like Muscle Milk or Core Power come with around 42g of protein, are low in calories, and taste pretty good.
•Protein Bars: Look for options with zero added sugar and decent protein content.
•Beef Jerky: Great for protein on the go.
•Fresh Fruit: Many gas stations now carry bananas, apples, and oranges, which are perfect for a quick snack.
•Juice: Choose options with no added sugar if you’re in the mood for something fruity.
Starbucks and Other Stops
Even coffee shops can provide healthy options on the fly. At Starbucks, try egg white bites for a high-protein snack or a black coffee (cold brew is a great option) for an energy boost. Smoothie spots can also be a good choice—just opt for those that offer protein shakes to get a filling snack that won’t spike your blood sugar.
The Takeaway: Aim for Your Best, Not Perfection
When you’re on the go, it’s not about achieving perfection but about making the best possible choice with what’s available. Every smart choice you make is a step closer to your goals. Once you master navigating healthy eating on the go, you’ll find it much easier to reach your fitness goals and maintain a balanced, energized lifestyle.
With practice, these on-the-go habits will help you stay consistent and feel empowered in any situation. Here’s to making choices that support the journey to your best self!
