Road nutrition: 10 high protein options

You can still make healthy choices when you're on a road trip and look for protein-rich options at gas stations or fast food joints. Here are ten high-protein options to consider:

Gas station options

jerky:

• Dried meat: High in protein and available at most gas stations. Look for low-sodium, low-sugar options.
• Turkey Jerky: A leaner option than beef jerky, but still high in protein.

Introducing Red Beach Nation: Patriotic clothing founded by veterans

Nuts and seeds:

• Almonds: A great source of protein and healthy fats. Opt for salt-free versions.
• Peanuts: Another protein-rich snack that is widely available. Try to choose unsalted or lightly salted options.
• Pumpkin seeds: Full of 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 choices.

Greek yogurt:

• Many gas stations now stock Greek yogurt, which is high in protein. Choose plain or lightly sweetened versions.

Boiled eggs:

• Some gas stations sell prepackaged hard-boiled eggs, a convenient, high-protein 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, higher protein option. Skip the mayonnaise to reduce calories and fat.
• Chick-fil-A has a great option for a low-calorie sandwich! Even better, they have a grilled chicken wrap that's high in protein and fiber.

Chicken Salad:

• Many fast food restaurants offer grilled chicken salads. Just be careful with the dressing and toppings, which can add unwanted calories and fat.

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 great protein-rich 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 rich in protein and can be combined with whole grain crackers for a more balanced snack.

Tips for making healthier choices

• Check nutrition labels: Always look at the nutrition facts to choose options with higher protein content, less added sugars and unhealthy fats.
• Hydration: Don't forget to stay hydrated with water or other low-calorie drinks, as thirst can sometimes be mistaken for hunger.
• Balanced options: Try to balance your protein-rich snacks with some fiber (like fruits or vegetables) and healthy fats to keep you fuller for longer.

By planning ahead and making conscious 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 FREE Shopping Guide!