Now, hold your britches before you think I am saying these meals are the best options for you. BUT, life happens and sometimes we get crunched for time. If that’s the case and you find yourself trying to figure out what to eat while on the go and not kill your nutrition program here are my top 5:


Egg White Grill – 7F/31C/25P/300KCAL

Check out that macro nutrient profile. Low fat! A dieter’s heaven. How many times have you completely destroyed your fat intake early in the day and having to drink a protein shake for dinner? Not anymore! And by the way, it actually tastes really good! Have two if your nutrition program allows for it.


Artisan Grilled Chicken Sandwich – 7F/44C/37P/387KCAL

I had this sandwich while at the airport getting ready to fly to Boston a while back. This is why I love flexible dieting so much. For someone who is always on the go or traveling you can still find ways to reach your desired body composition goals.


Salads are very macro friendly!

6″ Roast Beef – 5F/45C/24P/320KCAL

6″ Oven Roasted Chicken – 5F/47C/23P/320KCAL

6″ Turkey Breast – 3.5F/46C/18P/280KCAL

6″ Monterey Chicken Melt – 8F/45C/28P/360KCAL

6″ Steak, Egg White & Cheese – 10F/47C/28P/390KCAL

I figured since you clicked on this post and I very much appreciate that I would give you a little bonus. Here is a variety of Subway subs you can try. One for every weekday! Haha

Chipotle Mexican Grill:

You can get away with just about anything! They have a nutrition calculator on their website.

I go with white rice, chicken, fajita veggies, pico de gallo, lettuce and guacamole. Lose the guacamole if

low on fats or before or after a training session as we want to keep fat intake to a minimum.


Dessert anyone?

I always tell my clients to not deprive yourself of foods you like.

Say you “diet” for 3 months and only eat a list of foods? What happens next? After your plan is over you are going to want to eat all the foods you didn’t! Moderation is the name of the game, so, if we have fun foods every once in a while and 90% of the time eat meats, lots of veggies, fruit, nuts and seeds I promise you will be fine.


Vanilla Ice Cream (cup) – 13F/26C/4P/240KCAL

Also Halo Top ice cream and Yasso popsicles are a great option.

Dang, I guess I couldn’t stick to 5. Oh well!

How can I help you achieve the body that makes you happy?

Email me at and let’s chat!