The Ultimate Guide to Healthy Eating On The Go

You meal prepped on Sunday and started the week off strong.

Work got busy, and you missed your second meal prep for the week.

Now it's Thursday, you're starving on your lunch break and look like Smeagol, calling a Big Mac your precious.

In today's fast-paced world, maintaining a healthy diet while on the go can seem like a daunting task.

Fast food and convenience snacks often prioritize convenience over nutrition, leading many to believe that eating out can't be healthy.

However, with a bit of knowledge and planning, finding nutritious meals and snacks outside of your home kitchen is more than possible.

Here's my curated list of ten healthy options from popular dining spots that cater to a balanced diet.

All the choices below are from quick-service restaurants with meals below 600 calories and have more than 30g of protein.

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1. Cava

• Think of Cava as a Mediterranean Chipotle with more sauce options. Opt for a greens bowl with grains, chicken, and yogurt sauce on the side.
• 500 calories, 40g proein, 39g carbs, and 26g fat.

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2. Chipotle

• Chipotle has been my go-to quick-serve restaurant since college. It’s quick, affordable, tastes great, and is macro-friendly. A Burrito bowl with chicken, brown rice, pinto beans, and fajita vegetables is a great choice.
• 515 calories, 42g protein, 57g carbs, and 15g fat.

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3. Chick-fil-A

• Chick-fil-A might be famous for its chicken sandwiches, but its Grilled Nuggets (12 count) with a side salad and fruit cup offer a lighter dining option without sacrificing flavor.
• 370 calories, 40g protein, 38g carbs, and 10g fat.

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4. Panda Express

• Panda Express offers a healthier take on American Chinese food with their Teriyaki Chicken (no sauce) accompanied by Super Greens and steamed rice.
• 580 calories, 45g protein, 61g carbs, and 13.5g fat.

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5. Subway

• A sub with over 40g protein and under 500 calories?! Yep! The Sweet Onion Chicken Teriyaki (6-inch, double meat)
• 480 calories, 43g protein, 65g carbs, and 7g fat.

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6. Starbucks

• Instead of grabbing a pastry with your Starbucks, pair a Spinach, Feta & Egg White Wrap with Country Archer Hickory Smoked Turkey Jerky. Don’t forget to order your coffee black and save the sugar.
• 360 calories, 30g protein, 39g carbs, and 9g fat.

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7. Panera Bread

• Panera Bread is known for its bakery items, but their Chicken Hummus Bowl is a hidden gem for health-conscious diners.
• 380 calories, 33g protein, 52g carbs, and 8g fat.

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8. Publix

• If I forget to meal prep, I can always run to Publix and grab their 14oz blackened chicken, a 2 pack of minute rice, and a bag of frozen broccoli. Throw it in the microwave, and you have 2 meals.
• 582 calories, 50g protein, 48g carbs, and 19g fat. (Makes 2 servings)

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9. Pollo Tropical

• Growing up in Miami, this was our Chipotle before Chipotle opened. Chicken breast, white rice, and black beans.
• 530 calories, 41g protein, 79g carbs, and 11g fat.

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10. Any Gas Station

• If I’m really in a hurry (like not even enough time to stand in a line), there’s always a good ol’ gas station for some high-protein snacks. I stick to the 10/100 rule when choosing snacks. 10g of protein for every 100 calories.
• Fairlife Power Core Protein Shake (42g protein)
• Barebell Protein Bar (20g protein)
• Beef Jerkey (22g protein per 2oz)

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Eating out doesn't have to mean eating poorly. So next time you're on the go, remember that there's always a healthy option nearby.

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Always rooting for you,

Coach Adam