Staying healthy while traveling is one of the hardest things to do while on a diet or trying to eat healthy in general. Restaurants tend to add unnecessary unhealthy elements to simple dishes to make them taste better. It can be hard to know what you are really eating.
Some of my traveling go-to tips:
- Bring your own sandwich making foods. Sandwiches are simple, not too messy, and you know what you’re getting. My favorite is a turkey lettuce and tomato sandwich with hummus.
- I also recommend bringing your own healthy snacks. Another one of my go-tos would be carrots, celery, tomatoes, and cucumber with hummus or guacamole. Fresh fruit works too!
- Also, always remember that it is very easy to drink your calories. All places have water, but if you think that it is worth it then by all means enjoy yourself!
While bringing your own food would be the best case scenario, I know that it is not always possible so I have put together a list of a bunch of the Nutrition information of popular meals at common fast food restaurants and some chain restaurants as well. I hope that these help you reach your goals! Let me know if you want me to do a post about the healthiest options at ice cream and frozen yogurt places or have any other food places that I forgot!
| Place | Food | Calories | Carbs (grams) | Fat (grams) | Protein (grams) |
| Burger King | 1. Chicken nuggets 6 piece 2. Plain hamburger 3. Cheese burger 4. French fries | 1. 260 2. 240 3. 280 4. 220 | 1. 64 2. 104 3. 108 4. 124 | 1. 144 2. 90 3. 117 4. 90 | 1. 48 2. 52 3. 60 4. 12 |
| Mcdonalds | 1. Small fries 2. Apple pie 3. Hamburger 4. Plain bagel 5. Chicken Mc nuggets 6. Fruit and maple oatmeal with maple sugar packet | 1. 230 2. 240 3. 250 4. 250 5. 270 6.270 | 1. 116 2. 140 3. 124 4. 192 5. 64 6. 212 | 1. 99 2. 99 3. 72 4. 18 5. 144 6. 36 | 1. 12 2. 8 3. 52 4. 36 5. 60 6. 28 |
| Wendys | 1. Junior natural cut fries 2. Caesar side salad 3. Kids hamburger 4. 6 piece chicken nugget 5. Grilled chicken wrap 6. Small chocolate frosty | 1. 230 2. 240 3. 240 4. 250 5. 270 6. 350 | 1. 120 2. 76 3. 96 4. 56 5. 96 6. 232 | 1. 90 2. 135 3. 81 4. 144 5. 90 6. 81 | 1. 12 2. 32 3. 52 4. 52 5. 80 6. 40 |
| Chick-Fil-A | 1. 12 Grilled nuggets 2. Greek yogurt parfait with granola 3. Large chicken noodle soup 4. Small waffle fries 5.Bacon, egg and cheese muffin 6. Grilled chicken sandwich 7.Grilled market salad | 1. 210 2. 240 3. 240 4. 280 5. 300 6. 310 7. 330 | 1. 12 2. 116 3. 140 4. 132 5. 124 6.144 7. 108 | 1. 45 2. 72 3. 40 4. 126 5. 108 6. 54 7. 126 | 1. 152 2. 48 3. 88 4. 16 5. 64 6. 116 7. 108 |
| Taco Bell | 1. Spicy tostada 2. Beefy mini quesadilla 3. Beef soft taco supreme 4. Spicy potato soft taco 5.Breakfast soft tacos bacon 6. Chicken gordita supreme | 1. 210 2. 210 3. 210 4. 230 5. 230 6. 260 | 1. 88 2. 68 3. 80 4. 108 5. 60 6. 116 | 1. 90 2. 99 3. 90 4. 108 5. 126 6. 81 | 1. 24 2. 36 3. 40 4. 20 5. 48 6. 64 |
| Dunkin Donuts | 1. Extra large Hot coffee with skim milk and sugar 2. Bacon, egg and cheese wake up wrap 3. French cruller 4. Veggie sausage wake up wrap 5. Sugared donut | 1. 210 2. 210 3. 220 4. 220 5. 230 | 1. 196 2. 60 3. 92 4. 64 5. 88 | 1. 0 2. 117 3. 117 4. 99 5. 126 | 1. 16 2. 36 3. 12 4. 48 5. 12 |
| Starbucks | 1. Grande Iced coffee unsweetened 2. Tall Iced coffee sweetened with almond milk 3. Bantam Bagels 2 pack 4. Cauliflower tabbouleh side salad 5.Classic oatmeal 6. Egg white bites 7. Reduced fat turkey bacon breakfast sandwich | 1. 5 2. 70 3. 100 4. 130 5. 160 6. 170 7. 210 | 1. 0 2. 64 3. 56 4. 28 5. 112 6. 52 7. 104 | 1. 0 2. 9 3. 31.5 4. 108 5. 22.5 6. 63 7. 45 | 1. 0 2. 0 3. 12 4. 8 5. 20 6. 52 7. 72 |
| KFC | 1. Kentucky grilled chicken breast 2. Cornbread muffin 3. Smokey mountain BBQ extra crispy chicken drumstick 4. Hot honey extra crispy chicken drumstick 5. Georgia gold extra crispy chicken drumstick 6. Nashville hot Kentucky grilled chicken breast | 1. 210 2. 210 3. 220 4. 220 5. 230 6. 260 | 1. 0 2. 112 3. 32 4. 28 5. 24 6. 4 | 1. 63 2. 81 3. 144 4. 144 5. 162 6. 108 | 1. 152 2. 12 3. 44 4. 44 5. 44 6. 152 |
| Cracker Barrel | 1. 3 link sausage 2. 2 Smoked sausage patties 3. Corn muffin 4. Chicken pot pie soup, cup 5. 1 kids buttermilk pancake 6. Two eggs and grits | 1. 210 2. 210 3. 210 4. 210 5. 210 6. 240 | 1. 4 2. 4 3. 96 4. 104 5. 148 6. 72 | 1. 153 2. 153 3. 99 4. 72 5. 45 6. 108 | 1. 52 2. 56 3. 16 4. 16 5. 12 6. 60 |
| Dennys | 1. 4 bacon strips 2. 2 scrambled eggs 3. Wheat toast with margarine 4. Oatmeal with milk and brown sugar 5. Chicken noodle soup cup 6. Caesar salad 7.Buttermilk pancakes with margarine | 1. 210 2. 220 3. 230 4. 240 5. 260 6. 280 7. 450 | 1. 8 2. 4 3. 116 4. 180 5. 112 6. 60 7. 308 | 1. 144 2. 153 3. 99 4. 18 5. 90 6. 198 7. 99 | 1. 56 2. 56 3. 24 4. 28 5. 56 6. 24 7. 40 |
| IHOP | 1. 2 Original buttermilk pancakes 2. 2 scrambled eggs 3. Large seasonal fruit bowl 4. 2 turkey bacon strips 5. House salad without dressing 6. Hash browns | 1. 310 2. 220 3. 100 4. 60 5. 25 6. 280 | 1. 152 2. 8 3. 108 4. 4 5. 20 6. 112 | 1. 126 2. 153 3. 0 4. 40.5 5. 0 6. 162 | 1. 32 2. 60 3. 8 4. 20 5. 8 6. 12 |
| Subway | 1. Steak and cheese chopped salad 2. 6 inch veggie delight 3. Italian BMT chopped salad 4. tuna 5. 6 inch turkey breast 6. Tuna chopped salad 7. Veggie delite chopped salad 8. Turkey breast chopped salad | 1. 210 2. 230 3. 230 4. 250 5.280 6. 310 7. 60 8. 110 | 1. 64 2. 176 3. 52 4. 0 5. 184 6. 44 7. 44 8. 52 | 1. 72 2. 22 3. 135 4. 207 5. 32 6. 216 7. 9 8. 18 | 1. 80 2. 32 3. 56 4. 48 5. 72 6. 60 7. 12 8. 48 |
| Arbys | 1. Ham and cheese slider 2. Chopped farmhouse salad with roast turkey 3. 2 kids prime cut chicken tenders 4. Kids home style fries 5.Classic roast beef sandwich 6. Bacon and cheese croissant | 1. 230 2. 230 3. 240 4. 240 5. 360 6. 330 | 1. 88 2. 32 3. 76 4. 132 5. 148 6. 108 | 1. 81 2. 117 3. 99 4. 99 5. 126 6. 171 | 1. 52 2. 88 3. 64 4. 12 5. 92 6. 52 |
| Panda Express | 1. Entree mixed veggies 2. Potato chicken 3. Sweet and sour chicken breast 4. Broccoli beef 5. Steamed ginger fish 6. Kids white steamed rice | 1. 35 2. 190 3. 300 4. 150 5. 200 6. 240 | 1. 32 2. 72 3. 160 4. 52 5. 32 6. 216 | 1. 0 2. 90 3. 108 4. 63 5. 108 6. 0 | 1. 8 2. 32 3. 40 4. 36 5. 60 6. 20 |
| Chipotle | Get a bowl or salad but avoid salsa guac and cheese | Extra lettuce and brown rice would be the best switches | |||
| Panera Bread | 1. Kids low-fat veggie black bean soup 2. Kids low-fat chicken noodle soup 3. Vegan lentil quinoa broth bowl 4. Seasonal greens salad whole 5. Medataranian veggie sandwich on tomato basil half 6. Sprouted grain bagel flat | 1. 90 2. 110 3. 280 4. 180 5. 220 6. 240 | 1. 108 2. 52 3. 188 4. 80 5. 128 6. 192 | 1. 9 2. 27 3. 63 4. 99 5. 54 6. 14 | 1. 20 2. 40 3. 48 4. 16 5. 36 6. 32 |
| Chilis | 1. Fresco salad 2. House salad without dressing 3. Southwest chicken soup cup 4. Terlingua chili cup 5. Clam chowder cup | 1. 130 2. 150 3. 120 4. 210 5. 190 | 1. 28 2. 60 3. 52 4. 28 5. 48 | 1. 90 2. 63 3. 45 4. 126 5. 117 | 1. 12 2. 28 3. 20 4. 56 5. 24 |
| Applebees | 1. Mixed greens salad without dressing 2. House salad without dressing 3. Caesar salad 4. Chicken tortilla soup 5. Tomato basil soup 6. Grilled chicken breast | 1. 60 2. 120 3. 220 4. 160 5. 180 6. 190 | 1. 44 2. 48 3. 44 4. 68 5. 64 6. 0 | 1. 13.5 2. 54 3. 162 4. 63 5. 99 6. 36 | 1. 8 2. 24 3. 16 4. 28 5. 20 6. 152 |
| Pollo Tropical | 1. Tropical trip calypso beef with pickled onions 2. Carribean chicken soup cup 3. Chicken ¼ dark without skin 4. Grilled chicken breast | 1. 170 2. 120 3. 170 4. 240 | 1. 20 2. 20 3. 0 4. 40 | 1. 81 2. 81 3. 81 4. 54 | 1. 72 2. 72 3. 84 4. 232 |
| Dominos | 1. Boneless chicken 2. Spicy jalapeno and pineapple specialty chicken 3. Classic hot buffalo specialty chicken 4. Plain wings 5. Chicken apple pecan salad 6. Classic garden salad 7. Pascific veggie hand tossed pizza small8. Deluxe hand tossed pizza small | 1. 170 2. 180 3. 180 4. 190 5. 190 6. 200 7. 220 8. 220 | 1. 77 2. 88 3. 56 4. 28 5. 92 6. 68 7. 100 8. 100 | 1. 63 2. 72 3. 90 4. 117 5.40 6. 81 7. 72 8. 81 | 1. 36 2. 36 3. 36 4. 52 5. 52 6. 32 7. 36 8. 36 |
| Olive garden- | 1. Famous house salad with dressing 2. Minestrone soup 3. Pasta e fagioli soup 4. Chicken and gnocchi soup 5. Zuba toscana soup | 1. 140 2. 110 3. 180 4. 250 5. 220 | 1. 48 2. 72 3. 84 4. 96 5. 60 | 1. 81 2. 13.5 3. 54 4. 117 5. 135 | 1. 12 2. 20 3. 36 4. 40 5. 28 |