25 WAYS TO

EAT WELL ON THE GO

Being away from home doesn’t have to mean poor food choices. Use these genius tips from
Precision Nutrition coaches to stick to your plan, no matter where life takes you.

AT HOME BEFORE YOU GO

1. EAT A HEALTHY MEAL 2. PACK A SNACK (OR SEVERAL) 3. CHEF JEN’S ALMOND PROTEIN BARS
Planning to be on the go for several hours? Eat something satisfying Precision Nutrition coaches carry some interesting items in their bags! Make these in bulk, then throw one in your bag for an on-the-go snack.
first so you don’t find yourself hungry and reaching for junk.
2 cups vanilla protein powder 2 tbs almond butter
Lean proteins Carbs ½ cup oat flour 2 tbs honey
1-2 palms 1-2 cupped hands 1.5 cups almond meal ¾ cup almond milk
Edamame
Nuts and seeds 1 cup chopped almonds ½ tsp almond extract
Tuna in a pouch
Canned sardines ½ cup pumpkin seeds ½ tsp vanilla extract
or salmon
Hard boiled eggs*
1 cup puffed rice 100 grams dark chocolate

Vegetables Fats Cut fresh fruit Celery with

nut butter Place chocolate in a bowl Combine dry Combine wet Mix the wet and dry ingredients
1-2 fists 1-2 thumbs
over a small sauce pot of ingredients in ingredients in together until incorporated
For more info on how to build a healthy meal, appropriate for your goals: water and melt over one bowl and mix another bowl and (mixture will have the
https://www.precisionnutrition.com/calorie-control-guide-infographic medium heat. well. mix well. consistency of cookie dough).
https://www.precisionnutrition.com/create-the-perfect-meal-infographic
Grilled chicken
breast slices Raw veggies
and hummus
24H

4. ERIN’S EASY BRING-WITH-YOU SALAD

Press out mixture onto a tray, Remove paper Freeze for Cut 20 equal
• Grab a container with a tight fitting lid cover with parchment paper and drizzle the up to 24 portions with a
Quality protein bar Quality meat jerky and flatten with a rolling pin or chocolate evenly hours. warm knife.
(higher protein, (lower in sodium the palms of your hands. over the top.
• Fill with leafy greens and sugar)
lower sugar)
• Throw in chopped lean meat or leftover protein A few scoops
“salad” (tuna, salmon, egg, chicken, quinoa, etc.) of protein powder
Picnic blanket, and PB2 (dry peanut butter) PER BAR:
• Sprinkle with a few nuts/seeds napkins, plastic forks Plain Greek yogurt
-- add water as needed 10
DAYS
Store in an airtight container
185 CALORIES
and spoons or cottage cheese in the refrigerator for up to
• Top with a little salt and a large lemon wedge 19 G PROTEIN
10 days or in the freezer for 9 G CARBS
• When you’re ready to eat, squeeze lemon juice into the
3 up to 3 months.
*If traveling for more than an hour or two, consider a soft cooler bag and ice pack for perishables.
MONTHS
9 G FAT
salad, mix, and enjoy

ON A ROAD TRIP ON A PLANE OR TRAIN AT RESTAURANTS / CONFERENCES

These meals can be heavy, but there’s usually a workaround. Besides, as
5. BRING A PICNIC BLANKET AND 8. MAKE THE MOST OF MEAL OFFERINGS long as you get workouts in, it shouldn’t do much harm.
PACKED COOLER (SEE ITEMS ABOVE)
• Order a la carte if possible 14. DON’T AIM FOR PERFECTION; JUST PICK
So you have healthy food available when it’s time to eat. • Opt for a “tapas box” or “snack pack” (they usually include THE MENU ITEM THAT’S BEST FOR YOU
nuts / olives / cheese / meat you can pick through)
15. GET CREATIVE
AT THE GAS STATION / 9. MAKE USE OF YOUR CARRY-ONS
E.g. ask them to double the grilled chicken in your pasta
AIRPORT SHOP or on your sandwich.
WILL MAKE IT THROUGH WILL NOT MAKE IT THROUGH
Sometimes a convenience store is your only option. No big deal. PN
AIRPORT SECURITY: AIRPORT SECURITY:
coaches’ advice:
REACH FOR VEGGIES LIKE CARROT STICKS AND PRE-MADE SALADS 16. ASK FOR MORE GARNISHES
FIRST.
Lettuce, cabbage, cherry tomatoes, orange slices, etc.
Beyond that…

6. AIM FOR BETTER, NOT PERFECT. • Sandwiches • Firm cheeses • Soups • Yogurt 17. LOOK FOR BUILD-YOUR-OWN-MEAL
• Whole or cut fruit • Meat • Sauces • Anything gel-like RESTAURANTS
EAT MORE EAT SOME EAT LESS and veggies (Pret A Manger, Chipotle, Qdoba, etc.)
• Nuts etc.
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10. CONSIDER BOOKING A ROOM

WITH A KITCHENETTE.
Chicken bun salad fruit
sandwich
11. HEAD TO THE NEAREST GROCERY STORE
ON LONGER STAYS
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• Pre-order groceries from a local store or service like

IF YOU DON’T HAVE A KITCHEN… Grocery Gateway
12. ASK THE HOTEL TO EMPTY THE MINI-BAR • Research the nearest grocery store and how/when you’ll get there
FRIDGE SO YOU CAN USE IT FOR HEALTHY
• Pre-order meals from a local delivery service
SNACKS.
• Get restaurant menus in advance and decide what you’ll order
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13. MAKE COACH KRISTA’S 20. SHIP FOOD AND EQUIPMENT

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Pour dry oats in the paper cup, run the hot water, let it sit. Stir in Staying at a hotel for a while? Mail yourself a box of
some protein powder if desired. cheap gadgets and snacks so you’re set for the duration.
• Cutting knife • Shaker bottle
CHECK YOUR HEAD • Cutting board • Non-perishable items from the
Have some conversations with yourself about your journey. snack tote list above

7. HOW TO MAKE A DECENT GAS STATION MEAL

21. DECIDE WHETHER YOU’LL STICK TO YOUR 24. WHAT ARE YOUR "MINIMUMS"?
HEALTHY HABITS OR TAKE A TEMPORARY BREAK. E.g. at least 1 serving of greens a day, 2 workouts a week, etc.
po
us int Either way is good as long as it’s a conscious choice.
25. NO MATTER WHAT HAPPENS,
Bon

22. AIM FOR “BETTER” INSTEAD OF “PERFECT”. YOU CAN ALWAYS FALL BACK ON
This helps you avoid the f*ck it mentality. THE SIMPLE STUFF:
1-2 PROTEINS + 1-2 CARBS + 1-2 FATS VEGGIES! Eat slowly and mindfully until satisfied (80 percent full).
23. HUNGER IS NOT AN EMERGENCY.
It’s OK to be hungry for a couple hours if you don’t like your food options.

For more info:

https://www.precisionnutrition.com/eat-well-on-the-go-infographic