How to Eat for Your Goals While On the Move (Without Sacrificing Flavor or Sanity)
Just because you’re traveling, running errands, or in that hectic “no time to prep” season doesn’t mean your goals have to take a back seat! You don’t always need to pack Tupperware or prep gourmet meals, but you can make smart choices that support your health, fitness, and energy.
Here’s how to eat for your goals while on the move… with confidence (and maybe even a little fun).
1. Prioritize Protein First
A protein-centric meal helps you stay full longer and supports muscle maintenance, recovery, and all those good fitness goals. When you’re ordering:
Pick lean meats like chicken, turkey, fish, or lean beef
If you’re plant-based: beans, tofu, lentils, tempeh are solid
Avoid hidden pitfalls like proteins drenched in sugary sauces. Ask for those on the side
2. Swap the Fries: Smarter Sides
Fries are easy, but often high in calories, salt, and not very filling. Try these instead:
Veggies (steamed, roasted, grilled)
Side salads (less dressing or dressing on side!)
Fruit cups
Baked or boiled potatoes (skip or ask for butter / sour cream on side)
Whole grain options if offered to keep you fuller longer
3. Dress It and Sauce It… Wisely
Sauces, dressings, and butter—these are sneaky calorie bombs even at places you think are healthy. Tactics:
Ask for dressings/sauces on the side
Use sparingly
Choose lighter options (vinaigrettes over creamy dressings, salsa over thick sauces)
Skip or limit buttery add-ons
4. Be Smart About Beverages
Liquid calories add up fast:
Go for water first—infused or sparkling if that helps
Unsweetened teas and black coffee are good bets
If you want something flavored, try flavored sparkling water or a small portion of juice
Avoid sugary sodas and heavy “special” drinks that sneak in sugar
If you’re drinking alcohol, stick with mostly zero- or low-calorie mixers (soda water, Diet Coke, etc.) with your spirit of choice, order liquor on the rocks, enjoy a glass of red wine, or choose a hard seltzer instead of super sugary cocktails
Pace yourself—alternate each drink with a glass of water to stay hydrated and keep calories in check
5. Portion Control & Label Reading Are Game Changers
Even snacks and “healthy” convenience items can mislead you:
Check serving size before eating the whole thing
Pay attention to macros, especially protein, sugar, and fats
Don’t assume “health-oriented” packaging = low-calorie or high protein
6. Balance, Not Perfection
Aim for these “smart swaps” ~80–90% of the time; it’s okay to enjoy fries or dessert when it really hits the spot
The goal is consistency over time—not being perfect all the time
Recognize your balance depends on you: dietary restrictions, your current phase (bulking, cutting, maintenance), energy needs, etc.
My Go-To Options When I’m On the Move
Here are some of my trusted picks when I need to eat out or grab takeout quickly:
Salad or bowl with heavier protein, dressing/sauce on the side. Added veggies always a bonus!
Breakfast sandwich with egg whites + lean meat
Protein bar or jerky + fruit in a pinch
Roasted veggies + lean protein from fast-casual chains
Sushi or sashimi
CLICK HERE to download my free “Fast” Food Guide !!
In Summary…
Eating for your goals while on the move doesn’t have to be intimidating or joyless. With a few smart decisions—focusing on protein, smart sides, mindful sauces, and good hydration—you can stay aligned with your fitness, health, and energy goals without carrying a cooler everywhere.
Consistency + good habits = big gains over time. You’ve got this!
💪 Ready to Take the Next Step?
If you want support in reaching your goals—whether you’re traveling, busy with work, or just need a plan that actually works for you—I’ve got you.
👉 Work With Me and check out my Coaching programs. Let’s create a personalized plan that fits your lifestyle and keeps you moving forward!
