Healthy Lunch Options On-the-Go

On a long drive with your family? Or maybe the morning was so hectic that you forgot to pack a lunch? Now you're standing outside of a fast food restaurant trying to figure out what you can eat, while keeping your health and nutrition in focus.

We've all been there before, but don't worry! Restaurants today are expanding their menus to meet the health demands of consumers, without sacrificing flavor. When looking for a meal, it's important to not only consider the overall calories, but also focus on getting a balance of carbohydrates and protein to keep you feeling full for longer.

My Top Picks for Fast Food Lunches:

Chipotle Burrito Bowl

  1. Burrito Bowl from Chipotle  Chicken, Brown Rice, Black beans, Fajita veggies, Salsa, lettuce

    Calories- 545 
    Protein- 44.5g
  2. Calories- 420 
    Protein- 41g
    Chargrilled Chicken Sandwich with a Fruit Cup
    Calories- 355 
    Sugar- 29g 
    Grilled Market Salad with Roasted Nut/Fruit Blend
    Calories- 260 
    Protein- 27g


    hummus box

  3. Calories- 270 
    Protein- 20g
  4. Calories- 210 
    Protein- 13g 
    Bacon Egg and Cheese on a Plain Bagel
    Calories- 460

    Protein- 23g

    Quinoa Salad from Zoe's Kitchen

  5. Calories- 500 
    Protein- 18g
    Greek Chicken Pita and Fresh Fruit Side 
    Calories- 540 
    Protein- 43g 

Other Healthier Options:

McDonald's Southwest Salad

  1. Southwest Salad with Grilled Chicken from McDonald's 
    Calories- 390 
    Protein- 28g 
  2. Grilled Chicken, Apple, and Cranberry Garden Salad Wrap from Burger King
    Calories- 270 
    Protein- 20g 
  3. Grilled Chicken Salad from Dairy Queen 
    Calories- 424 
    Protein- 38g 
  4. Berry Almond Chicken Salad from Wendy's (half-sized) 
    Calories- 270 
    Protein- 21g
    Apple Pecan Chicken Salad (half-sized) 
    Calories- 340 
    Protein- 19g 

There are lots of other restaurants out there with healthy options too! Try a meal at Panera, Jason's Deli, Taziki's, or build your own meal at Earth Fare or Whole Foods. Just remember to include vegetables and protein in whatever meal you pick, and to watch the sodium content in your meal. The Institute of Medicine recommends 1500mg as a daily adequate intake level, and recommends not consuming over 2300mg per day. Consuming too much sodium can increase your risk for heart disease, high blood pressure, strokes, and many other issues.

Oftentimes restaurants add salt to meals to enhance the flavor, which is why it's a good idea to try to limit how frequently you eat out during the week. Make it a goal to pack your lunch and pack up healthy snacks so you're not tempted to overindulge. If you are eating out, make it a goal to drink water with your meal instead of soda, and ask for dressings or toppings on the side so you can better control your caloric intake.

Please let me know how I can help! TransFit offers healthy meal planning to help you simplify your lifestyle! Please email me at with questions! 



Healthy Learning

This past week, my intern was assigned a research paper in which she had to observe customers in a local McDonald’s and their reactions to the newly posted calorie count on their menus. After telling me that she saw absolutely zero change in their reactions to the astronomical calories posted beneath each combo meal the customers ordered, I began to wonder why people seemed to have no problem consuming such unhealthy food. I don’t think the problem necessarily lies with McDonald’s but with its customers and their eating habits. Why do people choose to pay for this unhealthy food to eat? Many researchers studying this topic believe it is due to the lack of knowledge and education about proper nutrition as well as our culture. People do care about what they’re eating, but they may not understand what eating healthy really means.

An old Chinese proverb says, “A journey of a thousand miles begins with a single step.” While it is nearly impossible for one person to change our entire society and our knowledge and habits regarding proper nutrition, we can definitely change our own and our family’s. We all probably get on the Internet at least once a day. During this time, why not read an article or two about eating healthy or looking up a healthy recipe? (I know I’m preaching to the choir right now, because you’re obviously already doing that!)

The most important thing is to know what you are putting into your body. One of my favorite Bible verses is “Before I formed you in the womb, I knew you,” Jeremiah 1:5. I believe that God took a lot of time planning and working on each and every one of us, right down to the shape of our belly button. I don’t know exactly how long God spent on each of us, but I’m guessing it was more than the time we have each taken to work on a craft or home improvement project. And I do know that He gets very upset when we do not treasure His masterpieces, in this case, our bodies. Eating healthy is about taking care of one of the most beautiful and powerful things that the Lord has given you. Art curators spend years educating themselves about how to properly take care of and display famous pieces of art, and, like them, we must take the time to educate ourselves about taking care of our own masterpieces that God Himself created.