Lifestyle · Wine & Dine

Eat Healthy On-The-Go

One of life’s greatest gifts is having the opportunity to travel and explore any chance you can. Since graduating from college, traveling has become a vital part of my monthly activities. While exploring new cities and beach towns, I love to experiment with the local dishes and visit as many delicious restaurants as possible. Like anyone else, I like to indulge while vacationing, but I always end up regretting it the following Monday-who else is with me?


One way to cut back my calorie intake and money spent while traveling is prepping food for meals while in the car or at the airport. Most of the time I keep it simple and just cook grilled chicken, rice, and vegetables.

Recently, I began following a fellow blogger. Her name is Caitlin Eberly and her blog, What Cait Ate, provides readers with weekly recipes that are nutrient dense, tasty, and good for the soul. I contacted Caitlin and asked her if she could give my readers tips for eating healthy on the go and offer a few quick recipes perfect for your next weekend getaway. Check out what great recipes, road essential, and quick snacks Caitlin had to share with The Southern Wave!

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“My goals when I am preparing food to make for traveling are focused on taste, feasibility, and satiety. A lot of times I want something quick to eat while I’m on the go, but doing so while also maintaining nutrient dense, healthy snacks and meals makes for a decent amount of preparation and intention. Most people fail before they even leave for their trip, because they fail to prep. I always make sure I have snacks on hand for when hunger hits and I’m on the road, because it always will. I like to always be prepared with foods I know I can trust and feel good about putting into my body. Also, If I know I will be on-the-go the entire time and want to make my own meals for nutrition’s sake as well as for money-saving reasons, I try to save at least a day to prepare.”

– Caitlin Eberly, What Cait Ate


On The Road Essentials

  • Good paring knife or large pocket knife (cutting avocados, cutting into food packaging, etc)
  • Spoon and fork, either from home or plastic- just in case you’re in need of
  • Cooler bag in case the room doesn’t have a fridge. You can get ice from the hotel to add to it-make shift fridge!
  • Large re-fillable water bottle
  • Small container of coconut oil- I love to have this with me when I travel to add to my hot tea in the morning for some extra energy, or to just eat by itself off of a spoon when I’m feeling fatigued!
  • Healthy snacks on hand! (see below for suggestions)


Grab & Go Snacks to Have on the Road

  • Applegate deli meat- great source of protein to fend off hunger, also nitrate free, organic meat! Super clean & healthy
  • Avocados- healthy, satiating fat, great with a sprinkle of salt and pepper! Eat with a spoon after cutting in half if you’re on the road
  • Raw nuts- almonds, cashews, walnuts, etc.
  • Veggies- carrots, bell peppers, celery, broccoli, etc.
  • Hummus- to pair with veggies if desired
  • Low-starch fruits like strawberries, blueberries, raspberries, green apples, citrus
  • Sardines- full of omega 3 fatty acids and protein! Not nearly as gross as the world has made them out to be-pairs well with avocado! I like the marinara sauce sardines by Wild Planet
  • If prepping ahead of time, bring homemade: energy balls, gelatin gummies, protein bars, trail mix, etc.
  • Select store-bought bars. I suggest: Epic Bars, GoMacro Bars, Rx Bars, Perfect Bar

Meals to Prep For On-the-Go

  1. Vegetable Ground Beef Hash: I make this when I am on the go, but also throughout the week if I know I am going to be busy! This is a great way to always have a good ratio of meats, veggies, and fats on hand for a quick meal. You can sauté any veggies or meat you like, but I end up making this blend most often: red onion, garlic, sweet potato, broccoli, kale, ground grass-fed beef, various spices, all sautéed in coconut oil
  • In a large cast iron pan over medium-high heat, add ½ tbsp. coconut oil and grass-fed beef.
  • Once the beef is cooked, remove from cast iron pan and set aside.
  • In the same cast iron, add 2 tbsp coconut oil and add onion and garlic until aromatic, about 2 minutes.
  • Once onion and garlic are starting to smell real nice, add in the rest of your veggies.
  • Add spices to veggies (salt, pepper, garlic powder, cayenne, basil, thyme, etc.) and cook until veggies are soft when poked with a fork, about 15 minutes
  • Add meat back to the pan and mix well
  • Enjoy a bowl for now and pack the rest up for later!

  1. Crockpot Sweet Potatoes: this is a GREAT way to make sure your carbs are satisfied so you don’t end up getting intense craving for sweets and simple carbs like a mad woman (or mad man).
  • Wash sweet potatoes well, you don’t need to dry them
  • Wrap in tin foil and poke a few holes with a fork so they can aerate.
  • Toss in your crock pot on low for 6-7 hours or until tender

  1. Crockpot Roast: I LOVE buying large roasts ahead of time if I know I’m going to be traveling a lot. Pork, chicken, and beef are my personal favorites. Depending on how big your crockpot is, buy any roast up to 8/10 pounds and cook on low for 10+ hours. I like to do this the day before my trip instead of the night before so that I can wake up and not put steaming hot food into my bag.
  • Heat large cast iron over medium-high heat
  • Rub meat with salt, pepper, garlic powder, cumin, rosemary, thyme, and chipotle pepper (or whatever spices you wish!)
  • Add 1 tbsp olive oil and 1 tbsp butter to the pan. Once melted, add the meat and brown on all sides.
  • Add meat to the crockpot and cook for 10 hours until meat falls off the bone or extremely tender when shredded with a fork.
  • Pack it up and take it with you! Pairs well with the crockpot sweet potatoes and a homemade salad

  1. Salad Greens with Sautéed Meat: this is a super simple way to stay healthy on the go. Buy a large portion of salad greens to keep with you while you’re away, and cook some meat with onions and garlic to add on top for extra protein. You can also add wild caught canned tunafish/salmon to you salads too! Adding some veggies or nuts that you brought for a snack (mentioned above) can be a great addition to this salad.
  • In a large cast iron pan, melt 2 tbsp coconut oil.
  • Add diced onion and garlic, cook until aromatic, about 3 minutes
  • Add ground beef/ground turkey/ground lamb or other meat of choice to the pan.
  • Sprinkle salt, pepper, cayenne, cumin, any spices you wish over top and cook until meat is done, about 10-15 minutes
  • Save meat in an air-tight container to add to your salads while you’re on the go!

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For more easy and tasty recipes from Caitlin, be sure to check out her blog at or follow her on Facebook at!


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