Road Warrior: Eating on the Go

I am in my car A LOT!  I probably average about one meal per day in my car!  Car meals can end up being the easiest way to sabatage your efforts to eat healthy.   Planning ahead is essential to avoid this not-so-healthy temptation.  I don’t just mean planning ahead the night before, but actually planning before your next trip to the grocery store. If you have the right stuff on hand, it is easy to be prepared for the next busy day!

Following are some easy, ready-to-go snacks/meals to purchase or prepare for the road warrior:


  • Hard Boiled Egg (7gm pro, 70 cal).  You can boil a few eggs and leave them in the fridge for about a week.
  • Cottage Cheese (15gm pro, 80 cal/4 oz).  Add fresh fruit if you want.
  • String Cheese, 2% milk fat (7gm pro, 60 cal)
  • Greek Yogurt (12-15gm protein, 120 cal/3/4 c).  Buy plain and add fresh fruit or honey or buy pre-flavored.
  • Turkey Slices with Whole Grain Crackers or Vegetables
  • Apples, Bannana, Celery w/ Natural Peanut Butter or Nut/Seed Butter  (no added sugar or oil)
  • Grapes, Plums, Apricots, Oranges
  • Almonds or Walnuts  (6gm pro, 160 cal or 4gm pro, 183 cal/1/4c)
  • Single Tuna Pack with celery, carrots, peppers or Whole Grain Crackers
  • Homemade Hummus (I’ll share a recipe soon!) with vegies or Whole Grain Crackers
  • Single serve Oatmeal with Flax Seed.  Add your own fruit or nuts.
  • Edaname (10gm pro, 120 cal/2/3c)
  • Freeze Dried Fruit or Vegetables
  • Roasted Chickpeas (5gm pro, 120 cal/1 oz)
  • Air-popped Popcorn (1 c = 35 calories).  Buy a brand with just a little olive oil & sea salt.
  • Jerky (turkey=9gm pro, 50cal/1 svg): Look for the 100% organic, grass fed, hormone free meat.  I’ve recently seen it available in bison, beef and turkey.
  • Nutrition Bars:  My favorite is LARABAR.  It has lots of flavors and has less than 5gm sugar.  Many of the bars contain a lot of refined sugars and isolated proteins.
  • Whole Grain English Muffin with a little red sauce (no sugar added) and mozarella cheese, baked for 10 minutes is a great breakfast.  Add a fried egg if you have time.
  • Smoothie with greek yogurt, frozen fruit, vegetable


Think about what meal or snack you are most likely to eat in the car and plan how you will do so without eating a bunch of junk.    I am better at planning my weekly “car menu” than I am for all of our other meals!

Okay, fellow road warriors, make it happen!!  Please let me know what you are doing for car meals and snacks, so everyone can benefit.  The more ideas, the better!!









2 thoughts on “Road Warrior: Eating on the Go

  1. Diana Caraher says:

    Pat and I like P3s (near the Lunchables) — our favorite is turkey breast, roasted almonds and Colby cheese chunks. We throw a couple of those in an insulated bag with ice pack and sliced apples in lime juice and water and have a picnic while we are out and about. Only 4 WW points too. By the way, Pat has lost 40 lbs since he retired. I really enjoy your posts!

    From Diana’s iPhone extraordinaire



    • Shelley Munch, RDN says:

      Forty pounds is a lot of weight! That’s great. After reading your comment, I checked out the P3’s. They are a great and easy snack to take with you. I am glad to see they have come up with something healthier than Snackables or Lunchables. Lime juice and apples is great. I prefer the lime juice, but my girls like apples and lemon juice. Thanks for reading the blog. I love to hear from you!


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