Healthy Eating on the Road

Summer is the perfect time to head out on road trips. However, eating on the road can be challenging especially when your day starts early. A great way to help ensure you eat healthy (even when on the road) is packing some healthy meals and/or snacks for your trip (see more below).



BUT if packing isn't an option or you're super crunched for time here are some fast food breakfast meal options: 


Burger King

English Muffin with Egg and Cheese or English Muffin-Toasted with Strawberry Jam

This English muffin with egg and cheese is a great option if you are looking to start your day off with some protein. However, keep in mind the sodium (aka salt) content is quite high. One way that you can cut down on the sodium by eliminating the cheese! If you are craving something sweet for breakfast, the toasted English muffin with strawberry jam is a reasonable option as it is low in fat and has a bit of protein as well.


Nutrition Facts:

English Muffin with Egg and Cheese- Calories:270 kcal, Total fat: 11 g, Sodium: 660 mg, Carbohydrates: 23 g, Protein: 12 g, Dietary fibre: 1 g

English Muffin-Toasted with approx. 1 tbsp. Strawberry Jam- Calories: 200 kcal, Total fat: 1 g, Sodium: 250 mg, Carbohydrates: 42 g, Protein: 5 g, Dietary fibre: 1 g

Facts from:



The Egg McMuffin is quick and easy, a lower fat option, but still quite high in sodium. It does provide a great amount a protein which helps make it a satisfying breakfast option.


Nutrition Facts:

Egg McMuffin Sandwich – Calories: 290 kcal, Total fat: 11 g, Sodium: 760 mg, Carbohydrates: 29 g, Protein: 16 g, Dietary fibre: 2 g

Facts from:


Tim Hortons

Grilled Breakfast Wrap with Egg and Cheese or Breakfast Panini on Multigrain Flatbread with Bacon, Egg White and Cheese

The breakfast panini is a great option as it is high in protein and a good source of fibre, which will likely keep you feeling satisfied throughout your drive. The sodium content for this panini is quite high, so cutting out the bacon may be a good idea if you are in search for a low-sodium option. The grilled breakfast wrap is a good option because of its protein content. The sodium content of the wrap, can be lowered by asking the server to add a small amount of cheese.


Nutrition Facts:

Grilled Breakfast Wrap with Egg and Cheese- Calories: 250 kcal, Total fat: 12 g, Sodium: 620 mg, Carbohydrates: 24 g, Protein: 12 g, Dietary fibre: 3 g

Breakfast Panini on Multigrain Flatbread with Bacon, Egg White, and Cheese- Calories: 280 kcal, Total fat: 12 g, Sodium: 720 mg, Carbohydrates: 27 g, Protein: 17 g, Dietary fibre: 4 g

Facts from:



Starbucks offers a variety of 'healthier' meal options. However, for breakfast their whole grain oatmeal (topped with fruit/nuts  and your milk of choice) or their spinach, feta, and egg white wrap make for better choices.


Nutrition Facts:

Spinach, Feta, and Egg White Wrap - Calories: 290 kcal, Total fat: 10 g, Sodium: 830 mg, Carbohydrates: 33g, Protein: 19g, Fibre: 6g

Whole Grain Oatmeal - Calories: 160 kcal, Total fat: 2.5g, Sodium: 125 mg, Carbohydrates: 28g, Protein: 5g, Fibre: 4g

Facts from:


If you are looking for quick and simple road trip packable meals, try these:


Packable snack ideas:

· Roasted chickpeas

· Homemade trail mix (any mixture of nuts, seeds, dried fruit, and maybe some dark chocolate chips too)

· Veggie sticks and hummus

· Cheese sticks

· Fresh fruit

· Popcorn

· Apple sauce


Packable meal ideas:

· Tuna salad sandwich

· Dry oatmeal (pack warm water in a thermos)

· Homemade muffins

· Veggie wrap

· Hummus and pita

· Protein packed energy bites or granola bars- click here for energy ball recipe 


Ultimately fast food is fast food, which often makes it challenging to find super healthy options. However, with that being said I am often surprised by the changes being made in this industry. Change takes time, but it seems as though many fast food chains are starting to offer healthier options to their menus.


Enjoy the long weekend and happy road tripping! :) 


Until next time,


Eat Right Feel Right - Angela Wallace and Benish Syed (nutrition assistant) 

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