4 Fast Food Restaurants to Help You Stay on Track While Traveling

nutrition Aug 20, 2026

^{_{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}}

After coaching 300+ busy executive dads, we’ve noticed one challenge comes up again and again: travel.

Travel is challenging because it gets you out of your normal routine. You don’t have access to your pantry. Early mornings. Airports. Hotels. Business dinners. Fast food. Long days on the road. Constantly being crunched for time.

And the reality is, when you travel, you’re probably going to have to eat out more than you normally would. That’s not necessarily a problem. You don’t need to eat perfectly or avoid restaurants altogether to continue making progress.

You just need to know how to make better choices when your options are limited.

Here are some of the healthier, higher-protein options we recommend from some of the most popular fast-food restaurants so you can stay on track no matter where you are:

Chick-Fil-A

1. Grilled Chicken Club SandwichCalories: 465 cal | F: 17g, C: 41g, P: 37g | Sodium: 1040mg

2. Grilled Chicken SandwichCalories: 330 cal | F: 6g, C: 41g, P: 28g | Sodium: 680mg

3. Cobb Salad (No Dressing and Grilled Nuggets) Calories: 408 cal | F: 20g, C: 22g, P: 35g | Sodium: 900mg

Panda Express

1. Teriyaki Chicken, veggies, brown rice, 1 teriyaki sauce Calories: 758 cal | F: 30g, C: 72g, P: 50g | Sodium: 1050mg

Chipotle

1. Chicken Burrito (without cheese and avocado): Calories: 480 cal | F: 16g, C: 45g, P: 39g | Sodium: 1040mg

2. Chicken Burrito Bowl w/ beans and rice Calories: 496 cal | F: 12g, C: 55g, P: 42g | Sodium: 720mg

3. Carne Asada Burrito (without cheese and avocado): Calories: 559 cal | F: 23g, C: 51g, P: 37g | Sodium: 1340mg

Jimmy Johns / Subway

1. Turkey Tom Unwich Calories: 234 cal | F: 18g, C: 4g, P: 14g

2. Smoked Ham Club - Double Ham and Provolone Unwich Calories: 417 cal | F: 29g, C: 9g, P: 30g

3. Beach Club Unwich Calories: 500 cal | F: 38g, C: 8g, P: 31g

I hope this guide gives you a few meal ideas you can start using right away. For those looking for a more personalized approach and ongoing support and accountability, our 1 on 1 coaching program at The Six Pack Dad Tribe may be a good fit. We are a program built for busy exec dads, by busy exec dads.

You can book a quick 15 min exploratory call here: thesixpackdadtribe.com/call

The Six Pack Dad Tribe