best options on the road

best options on the road

Road trips and work travel are synonymous with junk diets of fast food and quick processed snacks. This is fine for a special day trip with friends, or getting “the best” burger from that one-off diner on your annual family holiday trip, but if you’re a frequent traveler, eating like this for days at a time is no longer a fun break from routine. Keeping healthy habits in tact while traveling is something many of my clients struggle with, so having a handy list is helpful when you’re too jet-lagged to search for the best options. Here is a practical list for the next time you’re stuck on the road!


Spinach & Feta Breakfast Wrap – 290 Calories, 3.5g Sat. fat, 19g Protein
Hearty Blueberry Oatmeal – 220 Calories, 0.5g Sat. fat, 5g Protein
Reduced-fat Turkey Bacon Breakfast Sandwich – 230 Calories, 2.5g Sat. fat, 16g Protein
Evolution Fresh Strawberry Greek Yogurt Parfait – 250 Calories, 1g Sat. fat, 14g Protein

Zesty Chicken & Black Bean Salad – 360 Calories, 2.5g Sat. fat, 14g Protein
Chicken BLT Sandwich – 470 Calories, 4.5g Sat. fat, 21g Protein
Hearty Veggie & Brown Rice Bowl – 430 Calories, 3g Sat. fat, 10g Protein


Build a Better Burrito Bowl or Salad- Steak or Sofritas, Black or Pinto Beans, Fajita veggies, fresh salsa, light on the cheese or guacamole
These variations come to around 400 calories. For a filling dinner, add brown rice and total around 550 calories.


Steel Cut Oatmeal – 330 Calories, 1g Sat. fat, 5g protein

Grilled Chicken Sandwich – 350 Calories, 1.4g Sat. fat, 33g Protein
Grilled Chicken Wrap – 270 Calories, 3.5g Sat. fat, 20g Protein
Asian Cashew Chicken Salad (Full) – 380 Calories, 2g Sat. fat, 36g Protein
Power Mediterranean Chicken Salad (Full) – 430 Calories, 4g Sat. fat, 39g Protein


Avocado, Egg White & Spinach Breakfast Power Sandwich – 400 Calories, 6g Sat. fat, 12g Protein
Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich – 390 Calories, 5g Sat. fat, 17g Protein
Power Almond Quinoa Oatmeal – 300 Calories, 1g Sat. fat, 8g Protein
Steel Cut Oatmeal with Strawberries and Pecans – 320 Calories, 2g Sat. fat, 6g Protein

Thai Chicken Flatbread – 300 Calories, 4.5g Sat. fat, 7g Protein
Roasted Turkey Cranberry Flatbread – 300 Calories, 6g Sat. fat, 13g Protein
Turkey Chili – 320 Calories, 2g Sat. fat, 17g Protein
Low Fat Chicken Noodle Soup – 170 Calories 2g Sat. fat, 14g Protein
Low Fat Vegetarian Black bean Soup – 230 Calories, 0.5g Sat. fat, 17g Protein
Low Fat Vegetable Garden Soup with Pesto – 120 Calories, 0g Sat. fat, 4g Protein
Chicken Soba Noodle Salad with Peanut Sauce – 480 Calories, 3g Sat. fat, 25g Protein
Mediterranean Quinoa Salad with Almonds – 460 Calories, 5g Sat. fat, 19g Protein
Thai Chicken Salad – 490 Calories, 3g Sat. fat, 25g Protein
Asian Sesame Chicken Salad 0 400 Calories, 3.5 Sat. fat, 25g Protein

Panera’s You Pick Two option is great for dinner. Pick a soup and salad or flatbread for under 600 calories. I recommend choosing from the items listed above for a meal lower in saturated fat and high in protein.

Chick Fil A

Greek Yogurt with Granola AND Multigrain Oatmeal no toppings – 300 Calories, 2g Sat. fat, 8g Protein

Grilled Chicken Sandwich AND Large Fruit Cup – 400 Calories, 2g Sat. fat, 31g protein
Grilled Chicken Cool Wrap AND Medium Hearty Chicken Soup – 480 Calories, 6g Sat. fat, 48g Protein
Grilled Market Salad AND Medium Hearty Chicken Soup – 460 Calories, 4g Sat. fat, 38g Protein
Spicy Southwest Salad AND Medium Fruit Cup – 470 Calories, 6g Sat. fat, 35g Protein


Black Forest Ham, Egg & Cheese – 400 Calories, 5g Sat. fat, 24g Protein
Egg & Cheese (load up on veggies!) – 370 Calories, 4.5g Sat. fat, 19g Protein

Roast Beef – 320 Calories, 1.5g Sat. fat, 24g Protein
Rotisserie Style Chicken – 350 Calories, 1.5g Sat. fat, 29g Protein
Turkey Breast – 280 Calories, 1g Sat. fat, 18g Protein
Oven Roasted Chicken Salad – 350 Calories, 0.5g Sat. fat, 19g Protein

Dunkin’ Donuts

Egg White Flatbread – 320 Calories, 6g Sat. fat, 17g Protein
Sliced Turkey Flatbread – 340 Calories, 5g Sat. fat, 25g Protein

Turkey Cheddar and Bacon – 380 Calories, 6g Sat. fat, 24g Protein


Roast Turkey and Swiss Wrap (sans mayo) – 410 Calories, 7g Sat. fat, 13g Protein
Classic Roast Beef Sandwich AND Side Salad – 430 Calories, 8g Sat. fat, 27g Protein
Jr. Roast Beef Sandwich AND Roast Turkey Farmhouse Salad with Light Italian Dressing – 460 Calories, 9g Sat. fat, 34g Protein

Steak ‘n Shake

Grilled Chicken Salad AND Cup of Vegetable Soup – 330 Calories, 3.5g Sat. fat, 28g Protein
Single Steak Burger AND Cup of Vegetable Soup – 340 Calories, 4.5g Sat. fat, 14g Protein
Grilled Chicken Sandwich (opt for applesauce over fries) – 460 Calories, 1.5g Sat. fat, 25g protein
Single Steakburger (opt for cottage cheese with pineapple ring over fries) – 430 Calories, 8.5g Sat. fat, 26g Protein


Oatmeal with Diced Apples AND Yogurt Parfait (skip the brown sugar and cranberries and save 29g of sugar!) – 340 Calories, 2.5g Sat. fat, 9g Protein
Egg White Delight McMuffin AND Yogurt Parfait – 400 Calories, 6g Sat. fat, 21g Protein
Classic Egg McMuffin – 300 Calories, 6g Sat. fat, 17g Protein

Single Hamburger AND Apples Slices AND Cuties – 300 Calories, 3g Sat. fat, 12g Protein
Surprisingly (or not) a single hamburger has nearly half the sodium of the grilled chicken sandwich, and only 1.5g more of saturated fat
Southwest Salad with Grilled Chicken (any low fat dressing) – 380 Calories, 4.5g Sat. fat, 33g Protein
Bacon Ranch Salad with Grilled Chicken AND Apple Slices AND Cuties – 360 Calories, 6g Sat. fat, 38g Protein

Travel Snacks

Long road trips and days stuck in a hotel conference room will mean you need more snacks on hand. Here are my favorite things to pack for any trip!

KIND bar
String Cheese
Low Sugar Instant Oatmeal (use a hotel coffee maker for hot water)
Kate’s Real Food Bars
Fresh Fruit/Veggie Snacks (apples, oranges, snap peas, mini bell peppers all travel well)

Please note that some of the links above are affiliate links. That means I will receive a small commission if you purchase these products through my links (it does not change the price to you.) I ONLY recommend items I personally use, love and recommend for friends and clients, so rest assured you are in good hands!

Cooking yourself and health conscious restaurants are optimal, but let’s be realistic; that’s just not going to happen when you’re driving through the night, stuck in a small town or in a different city every other night. While these fast food options aren’t the pillars of excellent nutrition, they are the better choice you can make when you have limited options.

What are your go-to meals on the road? What’s your favorite thing to pack on road trips?
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Want help implementing your own healthy eating strategy? Let me know your biggest struggle and how I can help! Email me at and let’s chat!

Published by Samantha Kellgren

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