Kaylee, an experienced strength and nutrition coach, specializes in transforming physiques. As the founder of Moves You Training, she empowers clients with personalized coaching that delivers transformative results, and educates in health & nutrition to build confidence, maintain progress and achieve sustainable and long-term transformations.
Fast food and gas stations now offer more than just chips and soda. With fresh, protein-packed options and smarter fast-food choices, staying healthy on the go is easier than ever. Learn how to make nutritious picks, from cooler snacks to low-calorie meals at popular chains, without sacrificing your health goals.
How to eat healthy on the go using gas stations
It might be surprising, but fast food and gas stations have come a long way from only having chips, soda and candy. Now, many convenience stores offer fresh, nutritious options that are great options for those of us constantly on the move.
Whether you're on a road trip, rushing to pick up the kids, or need a quick bite between errands, you don’t have to sacrifice your health goals. Here are some easy tips for making healthy choices while on the go.
Gas station picks
Some stores and what they offer:
QuikTrip: Snack packs with veggies, cheese, and fruit.
Love’s Travel Stops: Fresh fruit and veggie containers.
Pilot’s PJ Fresh: Hard-boiled eggs and fruit.
7-Eleven: Fresh salads, fruit, and sandwiches.
Buc-ee’s: Large salads, beef jerky, and other fresh foods.
1. The cooler section: Go for fresh and packaged protein
Head to the open-air cooler section in gas stations; that’s where you’ll find the freshest, healthiest
options.
Protein packs: Look for snack packs with cheese, nuts, boiled eggs, and sometimes even grilled chicken slices. These are often high in protein and low in added sugars.
Greek yogurt: Plain Greek yogurt is a great source of protein and can often be found in single-serving containers. Pair it with a banana or apple for a filling snack.
Fruit and veggie trays: These are great for fiber and essential nutrients. Add a protein snack, like string cheese or jerky, for balance.
Hard-boiled eggs: Many stations offer packs of two hard-boiled eggs, a quick and easy protein boost with healthy fats.
Protein shakes: A majority of gas stations have Fairlife protein shakes, which are my personal favorite. But every gas station definitely has some type of protein shake available. Pair it with a banana, apple or low-calorie popcorn bag for a filling snack.
2. Shelf staples: Single-serve options
If the cooler isn’t stocked, there are still options in the snack aisle:
Beef jerky: Go for low-sodium and low-sugar options, which are high in protein and portable.
Protein bars: Look for bars with at least 20g of protein and minimal added sugars. Brands like Quest, KIND Protein, and RXBar offer good options.
Popcorn: Lightly salted or plain popcorn is low in calories and can satisfy a snack craving without overdoing it.
3. Beverages: Hydrate with a twist
Sparkling water: Choose zero-calorie flavored sparkling water for a refreshing alternative to soda.
Unsweetened iced tea: Many convenience stores have unsweetened iced tea options; add lemon if available.
Diet soda: No harm here! No calories and it can sometimes help kick a sweet tooth craving.
Protein drinks: Some stations carry ready-to-drink protein shakes (like Muscle Milk or Core Power) with around 20g of protein per bottle. Just check the label for added sugars.
Fast-food chain options
Fast-food chains have also made strides in offering healthier, protein-rich meals. To make life even easier, we have a free guide that tells you all the most macro friendly fast food options. Here are some low-calorie, high-protein options you can grab quickly:
McDonald's
Grilled chicken sandwich (no mayo):Roughly 380 calories, 33g protein.
Egg white delight mcmuffin: Around 250 calories and 18g protein – great for breakfast or a snack.
6-piece chicken mcnuggets with apple slices: About 250 calories and 15g protein; adding apple slices makes it a balanced mini-meal.
Starbucks
Egg white & roasted red pepper sous vide egg bites: 170 calories, 13g protein, low in carbs and perfect with a coffee.
Grilled chicken & hummus protein box:Around 300 calories and 20g protein, with fresh veggies on the side.
Greek yogurt parfait with honey and almonds:About 250 calories, 15g protein – satisfying without being too heavy.
Chick-fil-A
Grilled chicken cool wrap (no dressing):About 350 calories, 37g protein. Add a low-calorie dressing for more flavor.
Grilled nuggets (8-count):Only 130 calories with 25g of protein – perfect if you’re aiming for something lighter.
Market salad with grilled chicken (no dressing): Around 330 calories, 28g protein; full of greens, apples, and protein.
Subway
6-inch oven roasted turkey breast sandwich on whole wheat: Roughly 280 calories and 18g protein; go light on the sauce and add extra veggies.
Salad with grilled chicken: Only about 150 calories, with over 20g of protein when you skip heavy dressings.
Double chicken chopped salad with spinach and veggies:About 220 calories and 30g of protein; choose oil and vinegar for a lighter dressing.
Taco Bell
Power menu bowl with grilled chicken (no rice or cheese): Approximately 250 calories, 22g protein, packed with black beans, lettuce, and salsa.
Crunchy taco (regular or supreme): Around 170-200 calories, 8-10g protein each – a light, quick snack that’s easy to track.
Soft chicken taco (fresco style): Roughly 150 calories, 12g protein, and lower in carbs with salsa replacing the cheese.
Wendy’s
Grilled chicken sandwich (no mayo): About 360 calories, 33g protein, plus fresh lettuce and tomato.
Small chili: Roughly 170 calories, 15g protein, and full of fiber, this can be a filling snack or light meal.
Apple pecan salad (half size, no dressing): Around 340 calories, 20g protein, with apples and pecans for extra nutrients.
Tips to Keep It Healthy
Watch the sauces: Condiments can add a surprising amount of sugar and calories. Opt to skip sauces or ask for them on the side.
Opt for grilled over fried: Many places offer grilled versions of chicken and fish that cut down on unnecessary calories from deep frying.
Add veggies where possible: Boost the fiber and nutrient content by adding extra veggies, whether you’re at Subway or grabbing a salad at Chick-fil-A.
Check portion sizes: You can truly have any food you like and lose weight! Portion sizes are really important for this. Single-serve options help control portions, especially with high-calorie items like nuts and trail mix.
Putting into practice
You don’t have to sacrifice your nutrition goals just because you’re on the go. With a little planning and smart choices, you can enjoy a healthy, satisfying meal or snack no matter where you are.
Read more from Kaylee Jollota
Kaylee Jollota, Fitness & Nutrition Online Coach
Kaylee is a leader in the field of nutrition and strength training and their effects on body composition. In 2015, she discovered the transformative power of nutrition, losing 35 pounds and unlocking newfound confidence and passion. She has since dedicated her career to guiding clients to achieve similar life-changing results. Her approach combines personalized nutrition strategies with well rounded fitness programs, empowering clients to build strong bodies, minds and lifestyles. Her mission, to lead clients to find what moves them to a healthier, more confident you.
