You can still make healthy choices when you’re on a road trip and looking for high-protein options from gas stations or fast food joints. Here are ten high-protein options to consider:
Gas Station Options
Jerky:
- Beef Jerky: High in protein and available at most gas stations. Look for low-sodium and low-sugar options.
- Turkey Jerky: A leaner option than beef jerky but still protein-rich.
Nuts and Seeds:
- Almonds: A great source of protein and healthy fats. Opt for unsalted versions.
- Peanuts: Another high-protein snack that’s widely available. Try to choose unsalted or lightly salted options.
- Pumpkin Seeds: Packed with protein and easy to snack on while driving.
Protein Bars:
- Look for bars with at least 10 grams of protein and minimal added sugars. Brands like Quest, RXBAR, and KIND Protein are good options.
Greek Yogurt:
- Many gas stations now stock Greek yogurt, which is high in protein. Choose plain or lightly sweetened versions.
Hard-Boiled Eggs:
- Some gas stations sell pre-packaged hard-boiled eggs, a convenient and protein-rich snack.
Fast Food Options
Grilled Chicken Sandwich:
- Opt for a grilled chicken sandwich instead of fried. Most fast food chains offer this as a healthier, high-protein option. Skip the mayo to reduce calories and fat.
- Chick-fil-A has a great option for a lower-calorie sandwich! Even better, they have a grilled chicken wrap that is high in protein and fiber.
Chicken Salad:
- Many fast-food restaurants offer salads with grilled chicken. Just be cautious with the dressing and toppings, which can add unwanted calories and fats.
Egg-Based Breakfast Sandwiches:
- Breakfast sandwiches with eggs, such as egg and cheese on an English muffin or wrap, provide a good amount of protein. Skip the bacon or sausage to keep it leaner.
- Starbucks has good high-protein breakfast sandwiches for when you’re on the road.
Protein Shakes:
- Some fast food restaurants and even gas stations offer ready-to-drink protein shakes. These can be a quick and convenient source of protein.
Tuna Salad:
- Packaged tuna salad kits are often available at gas stations. They are protein-rich and can be paired with whole-grain crackers for a more balanced snack.
Tips for Making Healthier Choices
- Check Nutrition Labels: Always look at nutrition information to choose options with higher protein content, lower added sugars, and unhealthy fats.
- Hydration: Don’t forget to stay hydrated with water or other low-calorie drinks, as sometimes thirst can be mistaken for hunger.
- Balanced Choices: Aim to balance your high-protein snacks with some fiber (like fruits or veggies) and healthy fats to stay fuller for longer.
By planning ahead and making mindful choices, you can maintain your protein intake even on the road.
The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness, and fitness. Get her Complete Guide to Grocery Shopping FREE! [1]