✈️ Yes, You Can Stay on Track While Traveling!
Eating out or traveling doesn’t have to throw off your progress. With a little planning and some smart swaps, you can enjoy yourself and stay aligned with your goals.
✅ Smart Strategies for Staying on Track
- Plan Ahead
- Look at restaurant menus online before you go
- Pack travel-friendly snacks: protein powder, jerky, nuts, protein bars, fruit
- Bring a refillable water bottle to stay hydrated
- Focus on the Basics
- Prioritize protein and fiber at every meal
- Skip the breadbasket or share appetizers
- Ask for sauces and dressings on the side
- Use the “Build-A-Plate” Method
✔️ Lean Protein (chicken, fish, steak, tofu)
✔️ Veggies (steamed, grilled, or salad)
✔️ Healthy Carbs (sweet potato, rice, fruit)
✔️ Healthy Fats (avocado, olive oil, nuts) - Don’t Skip Meals
- Skipping meals can lead to overeating later. Aim to eat every 3–4 hours when possible.
🍽 Eating Out Like a Pro
- Grilled > Fried
- Steamed veggies > Fries
- Sparkling water > Soda or alcohol
- Portion control: Don’t be afraid to ask for a to-go box right away
- Custom order: It’s okay to ask for meals the way you need them!
💬 Mindset Matters
You’re not being “good” or “bad” — you’re just making choices. One indulgent meal won’t ruin your progress, just like one healthy meal won’t make it. Enjoy the experience and get back to your plan at the next opportunity.
The Team’s Favorites Spots:
Below are a list of the Rising Sun Chiropractic + Weight Loss Team’s favorite healthy spots to eat out at:
- Diamond Dust (St. Peter)– Yummy salad options
- River Rock Coffee (St. Peter & Mankato) – Offers locally sourced ingredients with fresh fruit, veggie, and protein-packed options.
- Crisp & Green (Mankato) – Build-your-own healthy salads and grain bowls with plenty of fresh, nutritious choices.
- McAlister’s Deli (Mankato) – Great for lighter options like salads and baked potatoes for a healthier source of carbs.
- St. Peter Food Co-op (St. Peter) – Features organic grocery options and a fresh, build-your-own salad bar.
Healthy Kwik Trip Picks
Healthy doesn’t have to be hard—even at a gas station! ⛽️💪
While I always encourage whole food choices whenever possible, life happens—and sometimes we need to make the best choice from what’s available.
Here are some healthier picks you can grab at Kwik Trip to stay on track with your goals, even when you’re on the go! 🚗🥚🥗🍎
Progress over perfection, always. ❤️
🥚 Protein Options
- Hard-boiled eggs (2-packs or single)
- Grilled chicken breast strips or grilled chicken sandwiches (remove bun if needed)
- Deli turkey or ham (check for low sodium & no added sugar)
- Cottage cheese cups (look for low-fat, plain, or minimal added sugar)
- Greek yogurt (plain or low-sugar varieties like Two Good or Oikos Triple Zero)
- Protein shakes (Fairlife Core Power, Premier Protein – low sugar preferred)
- Cheese sticks or cheese cubes (opt for light or part-skim, be mindful of fat content)
- Meat sticks or jerky (check for quality and sodium)
🥗 Fruits & Vegetables
- Fresh fruit cups (berries, apple slices, oranges – in moderation)
- Whole fruits (apples, oranges)
- Cut veggies (carrot sticks, celery, etc.)
- Salads with grilled chicken (watch dressings & toppings)
- Pickles (great for salty cravings – just watch sodium)
🥤 Drinks
- Bottled water (flavored or plain, no added sugar)
- Sparkling water (LaCroix, Bubly, etc.)
- Unsweetened iced tea
- Cold brew or black coffee
- Electrolyte drinks (Propel, Vitamin Water Zero)
🍴 Meal Combos (Example Ideas)
- Eggs + Fruit + Nuts
Hard-boiled eggs, apple slices, and almonds - Yogurt Bowl
Greek yogurt, mixed berries, and a small packet of nuts - On-the-Go Lunch
Turkey slices, cheese stick, carrots, and hummus - Protein Power
Premier Protein shake and fruit - Quick Salad Kit
Chicken Caesar salad (use half the dressing) and a water - Snack Packs
Often include cheese and nuts—be mindful of fat servings. Read food labels and track accordingly. - Grab-and-Go Meal
Deli wrap (about 30g of protein) + raw veggie cup + fruit cup