Staying on Your Nutrition Plan While Traveling is Easier Than You Think

Are you on the road a lot? For work? For fun? Because you are a NASCAR driver?

Whatever brings you to the asphalt, you also know that it can be hard to eat healthy when always on the go.

Here’s the deal, it CAN be hard, but it’s really not as bad as you might think. Yes, it takes a little bit of planning, but you can easily make the right decisions and keep your work travels from inflating your waistline.

A few of my go-to options when traveling:

1 – Always be drinking water. 

Even those who do great hydrating regularly, tend to find themselves drinking sub-par amounts of water while on the road or in the sky.

Staying hydrated is one of the best things you can control and do to prevent unnecessary food cravings – which may really just be water cravings.

Staying hydrated will also help with those achy joints and low back discomfort that comes with driving/flying a lot.

DO NOT DRINK YOUR CALORIES. Even diet soda is a great option!

2 – Gas Stations Have Great Options.

You just need to know where to look.

Some of my go to quick snacks/ meals are:

2 hard boiled eggs, 1 apple, and a 100 calorie Muscle Milk

  • 305 calories, 28g Carb/9g Fat/31g Protein

Jack Link’s Tender Bites (whole bag)

  • 210 calories, 15g Carb/3g Fat/30g Protein

Quest Protein Bars (or similar bars which provide at least 20g of protein and are less than 200 calories) – my typical standards for protein bars.

  • 170 calories, 23g Carb/7g Fat/20g Protein

3 – Fast Food Isn’t Forcing You To Eat Their Crap Food

Wanna know a secret? Most fast food places actually have pretty decent options when it comes to making healthier choices.

However, they also usually have calorie dense, fried, greasy, and super salty deliciousness which usually out weighs the number of healthy choices.

Can we be real for a second? And maybe a little harsh…

No one is forcing you to buy the large fries, and a 64 oz. Mountain Dew. You are an adult, and you can make smart, adult decisions.

We all know that salads are great low calorie options (but not always!) – but what about some options you might not consider?

McDonalds Artisan Chicken Sandwich

380 calories. 44g Carb/7g Fat/37g Protein

Subway 6″ Turkey (Double Meat) + Any Veggies w/ Lite Mayo

480 calories. 46g Carb/17g Fat/34g Protein

Taco Bell Fresco Burrito Supreme Chicken

340 calories. 49g Carb/8g Fat/19g Protein

Applebees Cedar Grilled Lemon Chicken

580 calories. 48g Carbs/26g Fat/42g Protein

Any other options can easily be found by looking through your favorite/usual stops menus online and PLANNING in advance what you are going to eat – AND sticking to it!

When are these strategies NOT to be used?

When you go on an awesome vacation to a cool spot – enjoy the trip and enjoy the food that comes as part of the environment you are in – this is one of the beauties and fun parts of vacation. Enjoy vacation, as it is usually only 1-2 weeks out of the year when all is said and done…

However, these options are great for people who find themselves traveling a lot for work purposes, or spending 50% or more of their time traveling or on the go.

It might take some planning and creativity – but it’s really not as hard as you might think!


Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!


Stay healthy my friends,


Published by Mike Gorski

Registered Dietitian and Fitness Coach OWNER OF MG FIT LIFE LLC