ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Fast Food Survival Guide for Summer Road Trips

Photo: Jamie Rector/Getty Images

Planning on hitting the road for the holiday weekend or for a summer vacation? Before you throw everything in the back of the car and skip town, you'll need to prepare for what you'll eat along the way. After all, who wants to arrive to their destination exhausted from traveling and stuffed from all the burgers and fries eaten along the scenic route? While it's true that it may be hard to eat healthy at drive-thrus on the Interstate, you don't have to succumb to the temptation of greasy and fatty foods. Whether you're in the driver or passenger's seat for your next road trip, you can buy healthy and affordable meals during pit stops at your favorite fast-food joints.

Panera Bread

Egg White, Avocado & Spinach Breakfast Power Sandwich

- Breakfast: Egg White, Avocado & Spinach Breakfast Power Sandwich Cal: 400, Fat: 13g, Sat Fat: 6g, Sodium: 650mg - Lunch: Half Roasted Turkey & Avocado BLT on Sourdough Cal: 270, Fat: 11g, Sat Fat: 2g, Sodium: 480mg - Dinner: Whole Classic with Chicken Salad (no vinaigrette) Cal: 300, Fat: 13g, Sat Fat: 2.5g, Sodium: 320mg - Snack: Fresh Fruit Cup Cal: 60, Fat: 0g, Sat Fat: 0g, Sodium: 15mg


Premium Southwest Salad with Grilled Chicken

- Breakfast: Fruit & Maple Oatmeal Cal: 290, Fat: 4g, Sat Fat: 1.5g, Sodium: 160mg - Lunch: Premium Southwest Salad with Grilled Chicken (no dressing) Cal: 330, Fat: 11g, Sat Fat: 4g, Sodium: 920mg - Dinner: Artisan Grilled Chicken Sandwich Cal: 360, Fat: 6g, Sat Fat: 1.5g, Sodium: 960mg - Snack: Strawberry Flavored Low Fat Yogurt Tube Cal: 50, Fat: 0.5g, Sat Fat: 0g, Sodium: 35mg


Grilled Chicken Sandwich

- Breakfast: Multigrain Oatmeal, with dried fruit, cinnamon brown sugar, and roasted mixed nuts Cal: 290, Fat: 10g, Sat Fat: 1g, Sodium: 60mg - Lunch: Grilled Chicken Sandwich Cal: 320, Fat: 5g, Sat Fat: 2g, Sodium: 800mg - Dinner: Grilled Market Salad (no vinaigrette) Cal: 200, Fat: 5g, Sat Fat: 2g, Sodium: 570mg - Snack: Medium Fruit Cup Cal: 50, Fat: 0g, Sat Fat: 0g, Sodium: 0mg


Veggie Flatizza

- Breakfast: 6" Flatbread with Ham, Egg White, Spinach and Tomato Cal: 300, Fat: 7g, Sat Fat: 1.5g, Sodium: 920mg -Lunch: Double Chicken Chopped Salad (no dressing) Cal: 220, Fat: 4.5g, Sat Fat: 1.5g, Sodium: 490mg - Dinner: Veggie Flatizza Cal: 410, Fat: 17g, Sat Fat: 8g, Sodium: 850mg - Snack: 1 Oatmeal-Raisin Cookie Cal: 200, Fat: 8g, Sat Fat: 3.5g, Sodium: 130mg


Grilled Chicken Wrap

- Lunch: Grilled Chicken Wrap Cal: 270, Fat: 10g, Sat Fat: 3.5g, Sodium: 730mg - Dinner: Half Power Mediterranean Chicken Salad Cal: 230, Fat: 8g, Sat Fat: 2g, Sodium: 630mg - Snack: Apple Slices Cal: 35, Fat: 0g, Sat Fat: 0g, Sodium: 0mg

Taco Bell

Fresco Grilled Steak Taco with Lettuce & Pico de Gallo

- Lunch: Fresco Grilled Steak Taco with Lettuce & Pico de Gallo Cal: 150, Fat: 4, Sat Fat: 1.5g, Sodium: 440mg - Dinner: Fresco Burrito Supreme with Chicken Cal: 390, Fat: 12g, Sat Fat: 4.5g, Sodium: 1090mg

*Not only can members of the Cooking Light Diet enjoy delicious homemade meals straight from the kitchen, but they can also eat at popular restaurants when using our full Dining Out Dos & Don’ts Guide.


If you’d like to know more about the Cooking Light Diet, visit or email us at We’d love to hear from you! Have a great week.

*Members following the Cooking Light Diet, on average, lose more than half a pound per week.

More on Eating Healthy While Traveling and Dining Out: