On the run and needing a bite to eat while staying on your meal plan can be a challenge…but here we share our best tips.
Gas Stations:
Yes please…
- To go salad
- Dry roasted nuts/seeds
- Black coffee
Not on the plan…
- Chips – full of added sugar, industrial seed oils and processed grains
- Anything that is rotating or placed in an oven at the front of the store
- Soda fountain drinks
- Candy bars
- Premade or already flavored coffee drinks
Drive Thru Fast Food:
Yes please…
- Grilled chicken – protein style! Grilled chicken is always going to be your friend…and get it wrapped in lettuce and add all the veggies they have. For most places this will just be the lettuce and maybe a tomato. (And yes, if they have grilled nuggets, this is also a good win)
- No grilled chicken – opt for the vegan burger (it’s made from plants) or the beef burger – skip the buns on both of these.
- Order a side salad or a full salad. Watch for added croutons and tortilla chips, if made fresh, ask for it without these.
Not on the plan…
- SKIP the fries! Not only are these usually fried in industrial seed oils (which = rancid not good for you) plus they generally have added sugar and way more sodium than you need in an entire day.
- Fruit cup. Unless it is an actual piece of fruit or cut up fruit, fruit cups are loaded with extra sugar (ie. Syrup), so stay away from them.
Fast Casual:
Yes please:
- Grilled meat with any veggies
- If going for Mexican – you can choose one – tortilla, rice OR beans – not all three. This amount of carbs will have you sleeping behind your car/desk
- Salads – aim for lots of veggies, grilled meats and dressing on the side. Opt for an oil and vinegar dressing.
Not on the plan:
- Cream soups – full of extra fat and hidden carbs
- Salads with fruity dressings or fruit in them – lots of added sugar
- French fries – sorry, even these aren’t any better. Fries are best made at home in an air fryer or a once in a while treat/splurge.
- Sandwiches – these are full of processed carbs and you will regret this choice later.