When you travel, for work or pleasure, eating well can be a challenge. I know for me eating isn’t the problem, but finding a good, balanced meal isn’t always easy. Below are a few options, including my go-to breakfasts when I travel for work.
· Scrambled Eggs (but not too many)
· Oatmeal (without all of the added sugar)
· Fruit
· Low-Fat Yogurt
· AVOID: Pastries, bagels, waffles, sugary cereals
Breakfast Restaurant (e.g. IHOP, Denny’s)
· Look for the low-calorie section of the menu
· Egg white scrambles with veggies
· Fruit cups
· Turkey Sausage
· AVOID: Pancakes, syrup, biscuits & gravy, meat platters, hash browns, anything with the words BIG or Lumberjack in it
Fast Food
· Believe it or not, a McDonald’s Egg McMuffin isn’t a bad choice. At 370 calories and 30 g protein, 30 g carbs, and 12 g fat, it’s a decently balanced meal.
· Starbuck’s oatmeal (without the sugar) or wraps are good options too
· Small yogurt parfaits (although they may be full of sugary sweeteners)
· AVOID: anything with LARGE or BIG in the name, pancakes, pastries
Drinks
· Water
· Coffee – black or with stevia. Creamers and sugar just add extra fat, calories, and chemicals
· Green Tea – without any sweeteners
· AVOID: creamers, flavored coffee drinks, smoothies, juices with any added sugar
My Go-To Breakfasts
· Cafeteria – 2 Hard-boiled eggs; ½ cup cottage cheese; 1 cup mixed fruit. 337 calories, 30g carbohydrates, 29g protein, 11g fat
· Dunkin Donuts (at the airport) – Egg White Turkey Sausage Flatbread. 280 calories, 32g carbohydrates, 19g protein, 4g fat
· Shakeology (made with water) - 160 calories, 20g carbohydrates, 15g protein, 1g fat
What do you eat for breakfast?
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