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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on August 19, 2021

There are so many things that can stand in the way of good health, but often the difference between failure and success is whether you plan ahead. If you have a full day of meetings on the road, are taking a weekend road trip, or doing a beach day, here are ideas of what you can bring while staying in the Zone. Now if a meeting runs over, there are no healthy options along the way, or the lines are too long to stop, you have everything you need on hand.

Protein Ideas

  • Greek Yogurt: Easy to bring on the go if you have ice packs. Some individual containers have up to 20 grams of protein per serving.
  • Jerky: There are so many varieties and high-quality brands out there. They are a bit higher in sodium and some have sugar so do pay attention to labels and portions.
  • String Cheese: Easy on-the-go choice and having them pre-packaged keeps portion in check. Couple with a piece of fruit and you have the ideal zone snack.
  • Hard-Boiled Egg Whites: Eggs are considered a high biological value food, meaning they contain all the essential amino acids your body needs. To reduce the saturated fat in the yolk, swap it out with healthier fats like hummus or guacamole for an easy snack. Just don’t pack and forget about them please!
  • Chicken or Tuna Salad: Left-over chicken or canned tuna makes for a great protein choice. Swap the mayo for Greek Yogurt to make a healthier alternative.
  • Deli Rollups: Wrap lean deli meat in romaine lettuce leaves for an added crunch without the added carbs of bread.
  • Edamame in Pods: These can be found in the freezer section. Place in a baggie in the morning and pending when you eat they’ll be thawed while helping to keep some of your other things on the cooler side. A ½ cup of pods supplies 10 grams of protein, 4 grams of net carbs, and 3.5 grams of fat. A little low on the carbs but pretty close to being Zoned.

Healthy Carbs

  • Veggie Sticks: Cut up cucumbers, peppers, radishes, and cherry tomatoes make for a filling snack plus they can be hydrating too. Make them even yummier with a side of dip, hummus, or guacamole.
  • Fruit: Aim for fruits that travel well like Clementines, oranges, apples, or pears.
  • Homemade Chickpeas: If you need a crunchy snack roasted chickpeas are it. Simply drain and rinse the chickpeas, pat dry, lay on a sheet pan, and drizzle with olive oil and seasonings of your choosing. Bake at 425 for 30 minutes (turning halfway through to ensure they don’t burn).
  • Low Carb Tortillas: These are a better alternative to bread just make sure to read the carb amounts on the label.


  • Hummus: There are so many varieties of hummus available which makes it great as a dipping option for veggies on the go. Some also come in convenient single-serve packs which is a great way to bring it while keeping portions in check and avoiding waste. Again just pay attention to portoins as one single-serve might be your whole fat requirement for a meal.
  • Guacamole: Guacamole is rich in heart-healthy fat making them a great option for dipping or spreading. Look for the guacamole minis but keep an eye on the amount of fat in a serving.
  • Nuts: There are so many flavors and varieties in the marketplace now. Try and keep it simple by looking for ones that have just a couple ingredients on the Nutrition Facts Panel. Beware of portions as even a small bag can be up to 3 servings and that is easy to consume in one sitting or on a long drive.
  • Seeds: Pumpkin and sunflower seeds are a moderately good choice and they do contain some protein. Use in moderation as they are high in omega-6 fats (more pro-inflammatory). Plus, they can easily rack up the calorie count of your meal.

Combo Foods: If you don't have time to calculate just remember to have your meals and snacks on the go be a blend of protein, healthy carbs, and fat. The following are just an idea of a few pairings. Put them in a mason jar and bring them on the go for an easy meal.

  • Greek Yogurt and Berries topped with a little Zone Cereal
  • Mixed Greens, Tomatoes, Basil, Mozzarella Balls, Precooked Chicken with Vinaigrette
  • Overnight Steel Cuts Oats with Berries and Protein Powder
  • ZoneRx Shakes: 1 scoop of powder with 10-12 ounces of lactose-free milk and mix. A great on-the-go option with the right balance of macros, and no need to think. 
  • Zone Protein Bites- An easy and delicious make-ahead snack! Click here to view the recipe.
These are just some simple tips to keep you in the Zone all day long! Let us know which ones are your favorites or how you plan ahead for a day on the go in the comments below.

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