I get a bunch of questions, emails, and social media messages about what’s best to eat when you’re on the go. Whether you’re traveling or just in a rush, having a grab-and-go snack can make the difference between nailing your macros and derailing your healthy eating plan.
I put together this quick list to show you a few of my favorite on-the-run snacks. Just make sure they fit into your macros for the day!
1. Protein Bars
Bars are such an easy way to bump up your protein intake when you’re crazy-busy and don’t have time to grill a chicken breast. My personal favorites are Power Crunch bars (especially the salted caramel and French vanilla). They taste just like chocolate wafer candy bars, but they’re lower in carbs and pack 14 grams of protein. It’s like eating dessert! A lot of my clients dig Quest bars or One bars—so choose a bar you’ll enjoy eating. Just look for one that’s higher in protein than carbs or fats and contains as little sugar as possible.
2. Beef Jerky
To me, jerky is honestly the ultimate high-protein, low-carb, low-fat snack. For just about 100 calories, you can get more than 10 grams of protein—along with tons of flavor. Just watch out: Some brands and flavors include added sugar, so look for a jerky with little to none of it.
3. Chia Bars
You’ll hear more about my obsession with chia seeds in a few weeks. But in a nutshell: Chia seeds pack healthy fats (omega-3s), fiber, and protein, making them a filling and health-friendly snack. But since chia seeds aren’t exactly the easiest food to eat when you’re traveling, I like getting my fill from a bar, like Health Warrior’s chia bars. They’re quick, tasty, and easy to pack. (I have been known to keep a bag of chia seeds with me and mix them into water when I need a quick boost, but I understand if that’s not your style.)
4. Mixed Nuts
Nuts are not only easy to throw into a baggie to take with you on the go, but they’re also easy to find in pretty much any rest stop or gas station out there. Nuts are packed with heart-healthy fats, and just a handful is seriously satisfying. My favorites are almonds and pistachios—but there are so many types of nuts out there that your taste buds will never get bored. Since nuts are higher in calories, just make sure to keep your portions under control. (A typical serving of nuts is one ounce.)
5. Nut Butter Packets
To get your fill of healthy fats and keep your portions in check without any guesswork, single-serving nut butter packets come in clutch. I either eat it straight out of the packet, or spread it onto an apple.
Bonus: Powdered Greens
Okay, so greens powder may not truly be a snack—but I always bring a greens powder with me when I travel. Most of us don’t get enough micronutrients (vitamins and minerals) as it is—and often our nutrition is even crummier when we travel. Powdered greens are an easy way to pack some extra nutrition into your day—so I like to mix some greens into my water to give my body a boost of the vitamins and minerals it needs for optimum health.