Meal Plans

How to Eat Right on the Road

A few simple things you can when traveling to maintain a healthy, lean physique.



Hey, Muscle & Fitness: I train hard every week, but my job has me traveling nonstop. How can I eat right when I’m on the road?

—Wilson L., Baton Rouge, LA

The unfortunate truth is that when you’re traveling it’s much easier to get your hands on crap than it is on healthy food. For the guy who travels now and then, it’s a pretty easy work-around. For the guy who travels constantly, eating healthy on the go can feel like a high-wire act. That said, there are a lot of simple things you can do to maintain a healthy, lean physique. Easy options include dropping the fries or bread and doubling your veggies, adding a salad to whatever you’re eating to help fill you up faster, or replacing your soda with a lowfat milk. On top of that, I’ve added a list of common foods that you can eat (in moderation) without fear of damaging your physique. Stick with these options, and you’ll avoid the worst of what’s out there.


Steamed or grilled shrimp, oysters, clams, and mussels are great. Edamame is full of protein.


Olive oil and vinegar dressings are best. A squirt of lemon juice is a tasty low-calorie option, as well.


All types of fish are acceptable, but the better ones are darker in color. Specify that the fish be broiled, pan seared, or blackened.


Sirloin, flank, tenderloin, round, 90% fat free or higher (90/10 ground lean meat), filet mignon. Keep portions to the size of your palm.


Vegetable, miso, hot and sour, onion, French onion, or broth-based. No cream-based soups.


Tossed green, mixed green, chicken Caesar salad, spinach salad, Cobb salad, and fruit salad are almost always acceptable. Ask for the dressing on the side to use it in moderation—and no croutons.


Water should be your first choice. If not, go with a drink sweetened with Sweet’N Low, Equal, or Splenda. A seltzer water is a great way to help fill you up without adding calories.


Whole wheat bread, brown rice, quinoa, spelt, couscous, pastini.


Corn, yams, sweet potato, potato, eggplant, squash.


Chicken or turkey breast, broiled, baked, or roasted. No fried or breaded options.