Tips for Eating on the Go

By Kanoa

Tips for Eating on the Go

Let’s face it, we are always on the go and have busy schedules that we need to keep. One question I regularly get is how do I stay consistent on my meal plans and eating when I am always on the go and don’t have the time to sit down and make my meals? I have struggled with this issue myself, whether it be work, travel, or have a busy day filled with appointments. I still need to get my meals in and the last thing I want to do is have to stress where or how I am going to do that. I have shared with some of you crazy antics of drinking my protein shakes mixed with chicken, almond milk, and rice cakes…that may be the extreme side of it and I have no expectations for you to do the same madness that I have endured. I’ve made a list of a few tips and tricks that I have learned along the way that have helped me stay more focused on my goals without raising my cortisol levels.


It is better to eat than to not eat

If you are at work and forgot to pack your meals and snacks, don’t feel bad about going to lunch with colleagues. Just make sure you are making smarter food choices. Get grilled proteins, skip the dressings and sauces, and don’t fill yourself up with useless calories from breads and other fillers that are placed on the table. Don’t wait until you get home from a long day and try to play catch-up with food. You’ll only set yourself up for failure with over-eating and letting yourself choose less ideal options.

*Don’t get sucked into the mindset that if you are ordering a salad, it is healthy! That is usually far from the case. Salads are loaded with creamy dressings (FAT), fried proteins (FAT), cheeses (FAT), croutons (FAT)…do you see the pattern here? Ask for grilled protein sources, look for vinaigrette dressings, and skip the cheeses, croutons, and whatever other add-ons like bacon that will set you back on your fitness goals.


Be prepared

Take the time to plan out what your meals are going to be for the day and have them ready. I know meal prep can seem like it takes hours upon hours to cook large amounts of foods and weighing it out, etc but it will be worth it when it is all done. It is easier to just go to the fridge and grab a container of your meal all weighed out and just toss it in the microwave. If you’re in that much of a time crunch, you can eat it in the car on the way to work or the gym. If you set aside a couple hours a week to do it all at once, it’ll save you time in the long run. I usually do meal prep on Sunday afternoons and Wednesday evenings. I cook large amounts of chicken, beef, vegetables, sweet potatoes, and rice. I know what each meal will consist of, weigh it out and stack them in the fridge. This way during the week, I just grab which meals I need while I’m out, and voila!

*Side Note: Have plenty of tupperware containers on hand, as well as your food scale and all of your food ready to cook. It’s a pain when you forget something at the store and have to make multiple trips because you didn’t get everything the first time. I know I despise grocery shopping, so the less amount of time I spend there, the happier I am.


If you are eating at a friends house, don’t be afraid to ask them what they are having to eat. Bring along food that you can eat

There are going to be people along the way who think the way that you are eating is crazy, but that’s ok. If you are serious about achieving your fitness goals you have to be serious about how you eat day in and day out. I think it is crazy that people can allow themselves to spiral out of control and see Taco Bell as a food option. I cannot tell you how many times I have gone to house gatherings or other social functions with a cooler over my shoulder rather than a purse. I don’t want to take the risk that the only food options will be burgers, pizza, a plethora of chips and desserts, with nothing healthy that I can have to eat. Rather than make it a short, sometimes awkward visit, I go to these functions prepared, and you may just inspire someone else to make healthier choices in their lives too!


Mistakes are going to happen!

If you over do it when you eat out, don’t stress over it, just get back on your normal meal plan. Maybe you didn’t realize that there were marinades on the chicken and vegetables you ordered. Maybe you forgot to ask for no dressing and its already mixed in and you’re in a time crunch. Maybe you ended up eating a baked potato four times the size of your carb allowance for that meal. Things like this can happen, just recognize it for future experiences and move on. Beating yourself up over it and reducing foods and eating less the rest of the day may do more harm than good.


Plan your cheat meal

Have one cheat meal, and limit it to once per week. Again, that is ONE cheat meal, ONCE a week. Don’t do a cheat day as this could set you back and eliminate an entire weeks worth of progress. Indulge in whatever you have been craving, but get right back on track with that next meal. Don’t fall victim to a weekend or even a full day of eating like crap! Use it as a reward for sticking to your plan, not an excuse to go hog-wild!

If you need some more food prep advice, tips, or techniques, come see me at the gym

-Rachael Pecoraro

“Discipline is doing what needs to be done, even if you don’t want to do it”


Common Links