The Best Healthy Food 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 day trip to the zoo in a neighboring town, or getting “the best” burger from that one-off diner on your annual family holiday trip. But, if you find yourself in the drive-thru more than your kitchen table, it’s even more important to order healthy options.

Keeping healthy habits in tact while ordering on the road is a struggle for busy families. So, having a handy list is helpful when you’re too overwhelmed to analyze a menu for the best options.

Here is a practical list for the next time you’re stuck on the road!

Starbucks

Breakfast

  • 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

Lunch

  • 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

Chipotle

  • Lunch/Dinner
  • 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.

Wendy’s

Breakfast

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

Lunch/Dinner

  • 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

Read This: How to Not Eat Fast Food for Dinner Every Night When You Have a Newborn

Panera

Breakfast

  • 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

Lunch/Dinner

  • 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
  • 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
  • Low Fat Vegetable Garden Soup with Pesto – 120 Calories, 0g Sat. fat, 4g 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

Breakfast

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

Lunch/Dinner

  • 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
  • Spicy Southwest Salad AND Medium Fruit Cup – 470 Calories, 6g Sat. fat, 35g Protein
  • Grilled Market Salad AND Medium Hearty Chicken Soup – 460 Calories, 4g Sat. fat, 38g Protein

Read This: 5 Genius Ways to Fight Nighttime Snacking

Subway

Breakfast

  • 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

Lunch/Dinner

  • 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

Breakfast

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

Lunch

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

Start eating healthier for life, today!

Arby’s

Lunch/Dinner

  • 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

Lunch/Dinner

  • 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

McDonald’s

Breakfast

  • 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

Lunch/Dinner

  • Single Hamburger AND Apples Slices AND Cuties – 300 Calories, 3g Sat. fat, 12g Protein
  • 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

Surprisingly (or not) a single hamburger has nearly half the sodium of the grilled chicken sandwich, and only 1.5g more of saturated fat

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!

Larabars
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)

Ideally, cooking yourself, or choosing health a conscious restaurant is 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 have have young kids. While these fast food options aren’t pillars of excellent nutrition, they are the better choice you can make with limited options.

Please note: Some of these links are affiliate links, meaning I receive a small commission if you purchase these products through my links. This in no way affects the cost to you, or my opinions. Thank you for supporting me and my business!

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