Buzz
Eating well on the road can be tricky. Without planning ahead, your options often feel limited to sugary snacks and chips. But even the most basic gas stations have some surprisingly hearty choices. Check out these protein-packed snacks and mini meals that can help you hit your macros while on the go.
Peanuts
Peanuts are one of the most overlooked snacks out there. They’re primarily made up of fats, but also contain a good amount of protein and fiber. If you're after something light, this may not be the best choice. However, if you're craving something more substantial, grab a whole jar of peanuts. They come in salted, unsalted, and sometimes even flavorful varieties like sweet and spicy. When it comes to protein per dollar, peanuts are among the best bargains.
A 5-ounce cup of peanuts (which is quite a lot of peanuts) packs 828 calories and 38 grams of protein.
Trail mix, nuts, and seeds
If you’re looking for something a bit more refined, you can check out a variety of nuts, seeds, and mixes. A bag of almonds, cashews, or sunflower seeds offers a substantial protein boost, and a trail mix bag is a delicious and satisfying snack.
Trail mixes can vary in nutritional value, but a typical serving, according to the USDA, may have 693 calories and 20 grams of protein per cup (and yes, a cup is a generous serving of trail mix). Almonds and sunflower seeds have similar macros to peanuts; just check the label on your chosen nuts or mix for more specific details.
Jerky
Jerky is simply dried, seasoned meat, so you can be sure it has solid macros. The downside is that jerky is often one of the pricier options, though prices can vary. A typical 100-gram serving (about ounces) contains roughly 410 calories and 33 grams of protein.
Hardboiled eggs
Hardboiled eggs are a go-to protein snack, and you’ll often find them in convenience stores with refrigerated sections (usually near the sandwiches). In Pennsylvania, you might have the option of plain eggs or the distinctively magenta ones, pickled with red cabbage.
Each hardboiled egg contains 72 calories and 6 grams of protein.
Protein bars (just be sure to check the label)
Protein bars seem like an obvious choice for a high-protein snack, but it’s important to check both the nutrition facts and the price before choosing one. Quest bars provide 21 grams of protein in 190 calories, which is fantastic, but eating more than a couple a day might lead to digestive issues. Clif Builder bars offer a similar protein amount, but with 290 calories. The difference comes from carbs—they’re higher in calories but free of sugar alcohols, which is a plus. Gatorade whey protein bars have even more calories, with 350 for 20 grams of protein.
Checking the label ensures you don’t mistake other types of bars for protein bars. Granola bars, “energy” bars, and other similar products are often low in protein, despite being placed alongside protein bars.
Deli sandwiches
Head to the sandwich case for one of the better options when you're hungry and need a protein fix. At least one sandwich—likely one with turkey—will offer a decent amount of protein without too many calories. The USDA lists a turkey sandwich on wheat as having 22 grams of protein in a 327-calorie sandwich; check the label of the gas station version to compare.
