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by Tony Gjokaj September 05, 2022 3 min read

A few weeks ago, my buddy Grant and I talked about nutrition.

We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.

This is all because he has been making healthier decisions over time.

One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.

And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.

So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.

Let's get into it.

You can watch the video and read along in the post.

I. Choose Grilled Options

This is one of the bests tip I can give you: grilled chicken. 

This allows you to get the right amount of nutrients in they tend to be lower calorie, they tend to be high protein, they tend to be low fat and they tend to be high fiber,

They're nutritious overall, just be sure to choose the grilled option.

Alternatively, you can look at the healthier options on the menu.

For example, Taco Bell has a healthier food option known as fresco style. In it, they limit the cheeses and other things that provide a lot of unnecessary calories in your body - and they also tend to be more nutritious. and save you a lot more calories and they tend to be a lot more nutritious.

II. Skip Fried Sides

Obviously french fries are high in calories, high in fat, and they don't keep you satisfied for a long period of time.

Now, obviously in moderation is important. Reward yourself if you have to from time to time.

But ultimately, if your goal is to eat healthier to lose weight, then I would recommend opting out of fried sides or I would switch with something like fruits and vegetables.

If there's a fruit or vegetable side at the place that you go to choose it. If you choose a salad, make sure the dressing is a low calorie. You can check the food chain's website or a food app like MyFitnessPal. 

III. Keep An Add-On With You

I tend to have RTD protein shake like a ready to drink protein shake and just take that in as a drink for extra protein.

Alternatively, I would use a protein bar as a dessert, and this kept me satiated for longer periods of time.

IV. Drink Water, Tea, & Diet Soda ONLY.

These are comparatively better than the sugar induced regular sodas.

You can debate me on this.

However, if the drinks that you choose are comparatively lower calorie and they're less sugar, that's a better option than the ones with the excess sugar.

Mood Lifter Chris is the perfect example of this.

He started opting out of regular sodas and going towards coke zeros.

From there, he started moving away from sodas altogether overtime.

So start with a diet soda, then work your way down if you want to.

Then essentially drink them in moderation.

V. Look At The Nutrition Facts Beforehand.

As I mentioned before, you can check nutrition facts on the company website or My Fitness Pal.

Most of the time, you can see the calorie content and the macronutrient content of the foods that you eat.

In addition to that, I would take these into consideration:

  1. The meal that you choose should have under 1000 calories.
  2. The meal that you choose should have around 30 to 40+ grams of protein. This will keep you fuller for longer.
  3. Look at the fat content. If it's over 40 to 50 grams of fats, then keep an eye on that that means that majority of the calories might be coming from the fats and we definitely want more nutritious options.

BONUS: 8 Healthy Fast Food Options

If you're living that on the go fast food lifestyle in the United States, here are 7 options you can pick from:

  • Chipotle
  • Waba Grill
  • Flame Broiler
  • Taco Bell (fresco style)
  • Chick-Fil-A
  • Panera Bread
  • Subway
  • Rubios (my favorite go-to right now)

There are a plethora more, but these are some places where you can eat more nutritiously.

Your Healthy Eating On-The-Go

One of the things that holds us back is the awareness piece.

If you're aware of these solutions, you will have a better chance of seeing better results.

You will see results if you make micro-adjustments over time and opt for the healthier options.

I want to thank you guys for reading.

If you guys need help on your exercise for weight loss journey to battle depression and get your life back, you can grab our Depression Slayers workouts here for free.

Until next time, Mood Lifters!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



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