Road trips can be a lot of fun. The special bond and quality time you get with loved ones (if you’re traveling with company), the headspace to clear your mind if you’re riding solo, and the time on the open road to listen to podcasts, talk radio, or lead a round of bad karaoke – all in the name of making memories. While traveling can be a fun and worthwhile experience, it can also make you forget your healthy eating habits. If you aren’t intentional with the planning, it can be a challenge to get a hold of healthy foods while on the road. And the last thing you want to do is let all of your hard work go to waste.

Today, I’m sharing practical tips for how to eat healthy while on the road so you can stay healthy and have guaranteed access to healthy meals and snacks even when you’re not at home.

How To Eat Healthy On The Road

Planning ahead – breakfast

When you’re packing for a road trip, one thing you’ll definitely want to be intentional about (especially if your goal is to eat healthy) is to plan out the breakfast you’ll eat and the snacks you’re bringing for the road. 

One thing I do is make sure I plan ahead to have a breakfast that’s tailored for an easy grab and go (and cleanup – because who wants to spend a ton of time doing dishes on departure day? Not me!). A quick and easy breakfast I make for the day of my road trips are cream cheese bagel with smoked salmon, avocado toast with microwaveable bacon, or a quick oatmeal. You can also try these ideas for a gluten free breakfast on the go. If you need to, make a special trip to the grocery store so you can have easy grab and go breakfast ideas on hand.

If you have to eat in the car, you can reach for a banana and peanut butter or try this overnight oats recipe we love.

Blueberry Banana Overnight Oats with Chia Seeds

This one requires a little more meal prep than the other options listed, but since it can be done at night, overnight oats make a super great grab and go breakfast idea that’s packed with a lot of nutrients. For gluten-free, be sure to use pure, uncontaminated oats that are gluten-free.

Ingredients

2 Tbsp Chia seeds – 120 calories

½ Banana – 53 calories

½ cup Blueberries, fresh – 35 calories

½ cup Oatmeal, dry oats (uncooked) – 150 calories

½ cup Milk, 2% (cups) – 61 calories

Instructions

1. Combine oats, milk, and chia seeds
2. Let sit in container with lid (like a Ball jar) overnight
3. Top with blueberries and banana

Packing healthy snacks

Another thing I love to do is pack a large ziplock bag full of low carb snacks on the go for the road. I pack one for one the way to wherever we’re going, one for while we’re there, and one for on the way back home. If you’re looking for ideas as far as what to pack that’s healthy – think of jerky, string cheese, trail mix, sunflower seeds, fruit leather, applesauce, protein chips, protein bars, granola bars, popcorn, fresh fruit, peanut butter, boiled eggs, etc. Packing your snacks ahead helps you avoid the limited options available at rest stops like gas stations and convenience stores. You will feel more empowered with better food choices that allow you to stay healthy on the road.

Bring a reusable water bottle

When you’re counting calories or just desiring to lead a healthier lifestyle, the last thing you want to do is absorb all of your calories for the day with sugary drinks. It’s so important to stay hydrated, and that’s easier to do when you bring your own reusable water bottle. You can fill it with water or with your go-to protein drink to make sure you’re getting in enough protein for the day. Save on unnecessary spending and feel empowered when you skip out on the sugary drinks you may be tempted to buy if you would’ve left your water bottle at home. 

Balancing your meals

It’s easy to make a quick stop at a fast food restaurant when you’re on the road versus taking the time out to meal prep something healthier. However, a few extra minutes

Although easier said than done, it’s always a good idea to make sure you’re getting a balanced portion of macronutrients into your diets. On a plate, this could look like having ¼ of your plate made up of protein, ¼ of starchy carbs like grains with fiber, and half your plate produce (vegetables and fruit), and some healthy fats sprinkled in between. When you’re grocery shopping for lunches to pack, think about shopping for healthy food

Shop at local markets and convenience stores 

It’s easy to make a quick stop at a fast food restaurant when you’re on the road and feeling hungry or need a restroom break, but a pro tip if you do feel the need to stop is to make a stop at a grocery store or farmer’s market. 

What To Eat On The Road

In order to stay on track with your health, food is the number one culprit. If you want to stay healthy when you’re on a road trip, here’s a list of healthy food you’ll want to grab the next time you’re at a grocery store.

Prepackaged fish (Tuna or salmon)

The next time you’re in the grocery store, reach for a few of those prepackaged tuna or salmon that comes in the pouches. This is great for on the go. You don’t have to worry too much about keeping them temperature controlled because they’re made for storing on the shelves. You can also try the smoked salmon as well. I absolutely recommend.

Flaxseeds, chia seeds, hemp seeds 

What I love about these healthy fats is the amazing health benefits that are associated with them, plus they’re easy and convenient. Just sprinkle these on your ground meat taco, in your drinks, or on your salads and you’ve got yourself an extra health food source. Many come in a resealable bag or container, making them easy to pack and store.

Yogurt

Pack a lunch bag with an ice pack or bring a cooler to keep your yogurt temperature controlled while on the road. Without an ice pack of some sort, food safety says food can’t be left out for more than two hours.

Other items you can’t forget are:

• Water
• Trail mix
• Boiled eggs
• Jerky
• Berries
• Cheese
• Granola bars
• Protein bars
• Protein smoothies