We’ve all been there.
Miles away from the comforts of home with not a prepped meal in sight.
So what to do?
Sure you could swing through the closest fast food joint and fill up with 1,000 calories worth of garbage… which isn’t really that bad to do once in a great while, but if you’re out of town for an extended period of time this simply won’t cut it for every meal of your day.
But don’t worry, not all is lost! You can still fill up on quality food when you’re out and about, keeping your waistline trim and muscles full and growing.
Next time you’re stranded away from home give one of my “healthy eating on the go” meals a shot! You won’t be disappointed
1. Pre-cooked grocery store chicken and fresh fruit or chinese food rice
For under 10 bucks, this cheap, easy bodybuilding meal will keep your belly and muscles full for hours to come.
Most big grocery stores these days have precooked chicken, grilled or whole chickens cooked rotisserie style. I like to opt for the whole chicken of course, it’s way more flavorful and has the biggest bang for your buck when it comes to getting in calories.
Next, either head over to the produce section and grab a couple pieces of fruit.
Or, if you’re lucky enough to have a Chinese restaurant nearby, call them up and order a pint of rice and run over and pick it up. It should be less than a buck for a whopping 90 carbs and over 400 calories. Not a bad deal at all!!
2. Cottage cheese and fruit
Cottage cheese mixed with fruit is a great option to fill up on when you’re far away from the comforts of your own kitchen and looking for a healthy meal that isn’t going to ruin your gains.
While I don’t eat it other than times that I’m in need of a quick and easy healthy meal on the go, cottage cheese has been a staple food choice for bodybuilders since the 60s and 70s. And for good reason too, it’s packed with the protein, fats, and calories needed to replenish and rebuild muscle after an intense workout.
One single cup will give you a nice 222 calories, 25 grams of muscle building protein, 10 grams of fat, as well as a good dose of calcium and vitamin B12.
The problem however, is while this covers the need for protein and fats, there is one macronutrient missing that’s crucial to growth… carbohydrates. So this is where the fruit will come into play.
My favorite fruits to add to cottage cheese are blueberries and pineapple, both high in vitamins, minerals, and good for maintaining healthy hormone levels naturally.
- Blueberries-a cup of blueberries adds 21 carbs to the mix, a healthy amount of vitamin c, and loads of free radical fighting antioxidants. And as my buddy Alex brought up in his T.B.E.L pancake recipe guest post, blueberries also contain a compound called Calcium-D-Glucarate, which binds to extra estrogen molecules and gets rid of them before they can be absorbed in the body. Mixing one or two cups in with some cottage cheese makes a great addition.
- Pineapple-coming in at 22 grams of carbs and 131% of your daily vitamin c needs per cup, pineapple is my favorite add ins to cottage cheese. Pineapples are also high in bromelain which aids in digestion amongst many other health benefits.
3. Epic bars and dried fruit
Even simpler than cottage cheese and fruit, this is a quick meal that requires absolutely no work at all!
If you haven’t heard of epic bars, they’re an all natural protein bar made from 100% grass fed meat! So of course that means no hormones, no antibiotics, GMO free and paleo friendly. Oh and of course gluten free. All in one convenient and tasty bar. And with delicious flavors such as habanero cherry, apple bacon, and bacon cranberry, what more could you ask for?? Compared to conventional beef jerky the choice is pretty obvious.
Each bar contains 10-15 grams of protein, 8-15 grams of healthy fats, and a small amount of carbs from fruit that’s added to them for flavor.
Since they are so low in carbs I like to pair them with dried fruit.
With the fruit however, look for ones that have no added sweeteners to avoid taking in a bunch of unneeded calories from junk sources. And be careful of the serving size, as dehydrated fruit has had the water removed and is only a fraction of the size of fresh fruit but has the same amount of calories.. so its easy to go overboard and eat way too much especially if you’re trying to cut down.
This meal is also a great one that can be kept for emergencies and dried meat and fruit will last long in your locker, gym bag, or suitcase. No refrigeration necessary!
4. When worse comes to worse and stopping by a restaurant is the only option, hit up Chipotle!
Who doesn’t love some chipotle?
When worse comes to worse and going out to eat is the best option, we always hit up chipotle. And we’re not along on this, chipotle is loved by fellow bodybuilders, powerlifters and fit people everywhere!
With pasture raised hormone and antibiotic free meat, locally grown non-GMO produce, and all for under 10 bucks, you really can’t go wrong!
Obviously you’ll want to drop the tortilla due to the gluten content and men probably shouldn’t eat the sofritas because soy is no good for male hormones, but everything else on the menu is pretty much fair game for my bowl.
My calorie packed, testosterone friendly go to burrito bowl
- Double barbacoa-a spicy shredded beef loaded with muscle building protein and testosterone promoting saturated fats, b vitamins, zinc, copper and iron.
- Triple cilantro lime white rice-post workout carbohydrates to replenish glycogen and give my body the calories it needs. Bring on the carbs!
- Vegeta veggies-delicious and loaded with vitamin c.
- Black beans-I’m usually not that big of a bean eater (unless I’m making chili of course) but I’ll make an exception when I take a trip to chipotle to add to overall calories, protein, carbs, and vitamin b content.
- Tomatilla red salsa-chipotle’s hottest salsa. Studies have shown that men who have higher testosterone levels generally prefer spicier food. So let’s kick up the heat!
- Sour cream and double cheese-ok, so it’s not the healthiest of choices but I’m going for overall calories here to fuel my body into more muscle growth. Plus sour cream and cheese taste pretty awesome, so as long as I’m not trying to cut weight I like to make sure they throw it on.
- A healthy serving of guac-the main ingredient in guacamole is avocados, another test boosting superfood! Loaded with monounsaturated fats and packed full of vitamins A,C,E,B6, and K as well as minerals such as zinc and magnesium, guacamole is a great addition to my on the go burrito bowl.
Now this is definitely an intermittent fasting man sized portion, clocking in at 1675 calories, a good 82.5 grams of protein, 169 carbs, and 73.5 fats. I know that’s a lot for one sitting but hey, we’re trying to grow right!? Plus if I’m out and about I try to get the most calories in at a time for the least amount of money so it works.
But never fear, even if you’re trying to lean out Chipotle’s calorie content can be made as low as you need it to be.
Rhianna on the other hand doesn’t load up on quite as much when we go, but can still enjoy a delicious meal even when on competition prep.
Her “diet bowl” comes in at only 625 calories, 67 grams of protein, 43 carbs, and 18 grams of fat. That’s less than half the calories of my giant burrito bowl and just as tasty. And 625 calories in one meal might seem like a ton for a girl, but she follows an intermittent fasting schedule as well so there’s always room for it!
Mama Rhi’s Chipotle “diet bowl”
- Double chicken-full of the protein her body needs to repair her muscles after an intense workout.
- One scoop cilantro lime rice-because even when on a competition prep carbs are still beneficial for keeping your muscles filled out! She makes sure to get the rice on the side so she can control how much will actually go into her bowl.
- Double serving fresh tomato salsa-if you know Rhianna and how she eats, you’ll know that she likes to eat a lot of volume foods, foods that’ll fill you up the most on the lowest possible calories. A double serving of this salsa only adds an extra 50 calories to the meal along with vitamins K and C, biotin, and a whole lot of the antioxidant lycopene.
- A couple handfuls of lettuce-Chipotle uses Romaine lettuce, a great source of vitamins A and K.
These are just a few healthy options to choose from, amongst thousands of other combinations. Remember, just because you’re away from home doesn’t mean you have to sacrifice your gains!!
Thanks for the read and be sure to share this article with a friend in need! And if anyone has any other good ideas for eating on the go leave us a comment below. God bless!