Last week we discussed meal prep, but sometimes prepping food for a few days isn’t realistic, so it’s important to have a plan for when you need healthy snacks or meals in a pinch.

Whether you’re at a truck stop, grocery store, or fast food restaurant, there are always healthier options, but you need to know how to find them!

Truck Stops: 

  • Granola & protein bars – there are plenty! Give the label a quick read to find ones that have fewest ingredients and the lowest amount of sugar.
  • Nuts, including walnuts, almonds, and cashews. Go for unsalted and raw if available.
  • Canned salmon and tuna – full of protein and healthy fats, and can be used many different ways as a snack or part of a meal.
  • Fresh fruit & veggies, usually pre-cut up – the quality can vary, but they’re almost always available and are worth checking out. The more produce you can get into your diet on the road, the better!
  • Finally, grab a big jug of water to keep in the truck! Drink up!

Fast Food: 

  • Oatmeal – available at places like Tim Horton’s, McDonalds, Burger King, Wendy’s, Dunkin’ Donuts, and more. Skip the added sugar if you can!
  • Grilled chicken – if they have grilled chicken on their menu, you can have them add it to a salad, sandwich, soup, etc.
  • Salads – try to watch the add-ons, like cheese, croutons, and bacon, and skip the creamy dressings. Garden salads are best!
  • Eggs – available on sandwiches, or even hard boiled as part of snack containers, these can be a great option
  • Water to drink!


Grocery Store: 

  • When you’re in a hurry and only have time to grab something quick, the front of the store if your best bet; you’ll find cut up fruit and veggies, hummus and guacamole cups, ready to eat salads, soups, wraps, and even handy snack containers (prepared with veggies, hard boiled eggs, hummus, fruit, and more).
  • Don’t forget regular fruit that’s easy to eat on the go, like bananas and apples
  • Almonds, cashews, or walnuts, unsalted and raw.
  • Dried fruit, like dates, apricots, and figs (always opt for unsweetened)
  • Water! Notice the trend? It’s that important!