Regardless of your nutritional approach, frequent travel often disrupts our routine. The mindset of waiting to restart our healthy habits until we're back home in an ideal environment creates a perpetual cycle of all-or-nothing thinking. We feel the need for perfect conditions to succeed and consider ourselves hopeless when circumstances are less than ideal.
I consistently advise clients to keep convenient and nutritious snacks readily available, particularly during travel—whether it's a work trip, a family excursion, or a busy day of errands.
Contrary to common belief, options beyond well-established grocery stores can be found for good food, even while on the road. Gas stations, for example, can serve as excellent sources for these "easy-win" snacks.
Here are some choices you might encounter at a gas station:
In the Drink Cooler:
Pre-made protein shakes (Muscle Milk, Fair Life, Premier Protein, etc.)
Zero or low-calorie drinks like Powerade Zero or sparkling water
Greek yogurt single serves or yogurt drinks
In the Refrigerated Section:
Cheese sticks
Hard-boiled eggs
Chopped veggies + ranch cups
Sabra (or other brand) hummus + pretzel cups
Pre-made sandwiches
In the Snack Section:
Protein bars (preferably with the highest protein calorie content; examples include Barebells, One bars, Built bars, Quest bars, No Cow bars, and some Power Crunch bars)
Granola bars
Packaged snacks like pretzels, almonds, popcorn, or baked chips with 1-2 portions
Dried fruit
Jerky
Tuna packets + crackers
Note: If you're tracking macros, most of these foods come with barcodes for easy scanning, simplifying the tracking process.
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