One of the most common questions that I’m asked is about eating on the go. What do you do when home cooked food isn’t an option? Let’s face it – life gets busy and there isn’t always time to meal prep. So, I thought I would shed some light on this topic by offering some of my favorite places to go…as well as some menu suggestions. We will start with lunch, since that tends to be the meal that gives people the most trouble. Let’s get started!
The first thing I want to get out of the way…Fast food can ACTUALLY be healthy. Yes…you read that right. I can’t believe I wrote that myself. The fact is that our budgets do not always allow for $10 salads or fancypants meals…but we still need to eat! Healthy options are available everywhere…you just have to look. With that out of the way, let’s go through some of my favorite places 🙂
Wendy’s – I have always loved their salads. Over the years, I stopped eating them but out of desperation I had one this week…and now I don’t know why I ever stopped. I had the Power Mediterranean and it was packed with protein and tons of healthy eats. Best part? It only cost $7!! That meal kept me full for hours and didn’t break the bank.
They also have other salads available, which do not contain as much protein but are equally good options.
Chick-Fil-A – I love me some Chick-Fil-A. Their meat is pure chicken and is always cooked fresh. I will be honest here and say that every time I go, I tend get the same meal – 8 piece chicken nuggets (not the grilled kind) with waffle fries and a sweet tea.
I know…not exactly a dieter’s delight. However, I don’t eat it often so I allow myself the treat when I do go. If this is what is convenient to you and you go more often, opt instead for one of their salads or grilled chicken options…and avoid the shakes & sweet tea altogether.
Moe’s/Chipotle/Salsa Fresca – This is by far one of the best options. The only rule – get a bowl…not burrito. Tell them to only put half the portion of rice (brown, if possible). Load up on veggies and meat. Stay away from the sour cream, add only a sprinkle of cheese and you are golden.
You can also get a salad and load it up with meat & veggies, which is equally good.
Boston Market – Another amazing option. Get the 1/4 white meal and add veggies as one of (or both) of your sides.
You can have any potatoes…just skip the gravy…and the cornbread. They put it on my plate above even though I refused it. However I didn’t eat it. I’ve had good cornbread…this isn’t it for me. However, if it is for you, then by all means enjoy it…just skip the potatoes.
Deli/Subway – When going to Subway you can get a 6-inch sub, have them scoop the middle of the bread out and get anything your heart desires. They don’t put a lot of meat or cheese anyway so anything you get will be ok. Delis can be a little more tricky. I would opt for a salad or a wrap with grilled chicken or sliced turkey. Watch your dressing and condiment selections but otherwise it should be good to go.
Diner – Diners are great for the simple fact they have HUGE menus. There are so many options to choose from and so many variations you can make.
Some suggestions: chicken souvaki (sauce on the side and NO fries), salads with grilled chicken (dressing on the side), or a turkey burger without a bun or fries. The list goes on and on. Another idea is to get breakfast for any meal. You can get an egg whites any way you like. The only thing you have to watch is your sides with this, since they definitely do not cook the eggs in a healthy way…meaning they load the griddle up with butter. Be cautious and use your judgment.
Chinese Takeout – Asian food can be really healthy if you do it the smart way. It may not look as appealing but it does taste good. Order your food steamed with brown rice (ie: chicken and string beans or broccoli) and get the sauce of your choice on the side. You will notice that if you spoon the sauce onto the food, you are using A LOT less and therefore consuming at least half of the usual calories. Another good option – sushi. You have to watch the kind you get…and I would ask for brown rice instead of white, if possible…but it is definitely one of the better options on the menu.
Muscle Maker Grill – I LOVE THIS PLACE! There isn’t anything on the menu that I would advise against.
This place is designed for healthy eating and while it may not be budget friendly, is definitely worth the extra cash. If it’s local to you, definitely give it a shot!
I hope this helps just a little bit! When all else fails, find a salad or grilled chicken option wherever you are. You can never go wrong when choosing either of those. Just watch for your sides and condiments/dressing and you will be just fine!
For questions on this or any of my personal training/nutritional counseling specials, email me at TheFight2BeFit@gmail.com
Until next week, stay strong & stay in the fight!