In today’s fast-paced world, eating healthy while on the go can feel like an impossible task. When time is short and hunger strikes, it’s all too easy to grab a sugary snack or a processed meal that’s quick and convenient but ultimately harmful. If you want to stay disciplined, build strength, and fuel your body optimally, you need a solid plan for healthy eating on the go.
Jocko Willink, American author, podcaster, and retired United States Navy officer who served in the Navy SEALs. Willink promotes self-discipline across all his platforms and, along with his partner, Leif Babin, coined the expression “extreme ownership”. Jocko follows a high-protein, low-carb diet to maintain peak physical and mental performance. This approach is known to provide mental clarity and sustained energy. Furthermore, it supports muscle growth, and prevents the crashes associated with processed foods. In this post, I’ll break down three key principles that can help you eat well while living a busy life.
1. Prioritizing high-protein meals
2. Avoiding the mental and physical harm of excess carbs
3. Using intermittent fasting for better health and mental focus
By the end, you’ll have a concrete meal plan that makes healthy eating on the go simple, affordable, and effective.
Principle 1: High Protein for Strength and Energy
Protein is the foundation of a strong, lean body. Unfortunately, there are differing views as to how much protein men need to consume per day. But, based on various sources, active men require between 0.8 to 1 gram of protein per pound of body weight. This level of protein intake supports muscle repair, maintains energy, and prevents cravings that lead to unhealthy snacking. So,for a 180-pound man, that means consuming 144 to 180 grams of protein daily. Of course, to know how much protein you are consuming, you would need to read labels. If this is not a habit for already, I’ll eventually publish a post on this subject.
Case Study: Protein and Muscle Retention
A study published in the American Journal of Clinical Nutrition found that men who consumed higher protein diets (at least 1 gram per pound of body weight) retained significantly more muscle mass while losing fat compared to those with lower protein intake. This proves that prioritizing protein isn’t just about building muscle—it’s about staying lean and strong, even in a calorie deficit. (source: Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial)
Top 5 Affordable and Accessible Protein Sources
- Canned tuna and sardines – High in protein, portable, and shelf-stable.
- Eggs – One of the most cost-effective and complete protein sources.
- Chicken thighs – More affordable than chicken breasts and packed with nutrients.
- Ground beef (85% lean or higher) – A great mix of protein and healthy fats.
- Greek yogurt – A quick snack packed with protein and probiotics.
With these protein-rich foods, you can create satisfying meals that keep you full and energized throughout the day. The above are great for snacks and for eating healthy foods when on the go, but when preparing a meal, you’ll want something on the side. In this case, vegetables are the best option; whether in a salad or simply sautéed in a frying pan. What about pasta, fries, white rice, white bread, etc.? Read on…
Principle 2: Cut the Carbs – Avoid Processed Junk
Jocko is direct when it comes to unhealthy food: “Those donuts aren’t food. THEY ARE POISON.” Excess carbohydrates, especially from processed sources, cause blood sugar spikes, energy crashes, and long-term health issues like obesity, diabetes, and cognitive decline.
The Hidden Dangers of Processed Carbs
Let’s break down the worst offenders:
• Pastries, donuts, muffins – Loaded with sugar and refined flour, these spike blood sugar levels, leading to crashes and increased cravings.
• Chips, white bread – High in refined carbs with little nutritional value, these contribute to weight gain and brain fog.
• Soft drinks and juices – Liquid sugar that leads to insulin resistance, inflammation, and increased hunger.
A high-protein, low-carb diet eliminates these pitfalls, giving you steady energy and sharper mental focus throughout the day.
What’s left if I can’t eat refined cabs?
pasta (in moderation) – consider whole-wheat pasta which will slow down the rate at which you absorb the sugars into your blood. I get sleepy an hour after eating pasta so this indicates that it’s messing with my blood sugar too much. So I stay away from it as much as possible.
Rice (in moderation) – many bodybuilders enjoy rice as a primary source of carbs since they need some carbohydrates for optimal performance. But, keep in mind that these are high-performance athletes and they process a lot of calories each day, sometimes exceeding 4,000 calories per day! A sedentary 25 year old man weighing 180 lbs might struggle to burn 2,400 calories in the same period. So, if you’re not that active, rice might not be an optimal food for you.
Search Google for low calorie nutritious foods and you’ll get a list of ideas. For example, I personally like to slice a complete cabbage into thin 1/2″ discs and fry these in butter with a little salt, parmesan, or spices to taste. It contains lots of fiber so it’s crunchy and filling and is quite nutritious. I eat it alone as a snack or use it as a spaghetti substitute with meat sauce. Based on your preference, there are dozens of tasty, low calorie, low carb snacks and sides you can come up with.
But I need my sweets!
When you first start eating in a clean way, you will have cravings for the sweet things your body is used to. This is normal. Here are some tricks for eating sweet things without eating junk. Have a fruit instead of a cookie. Use healthy artifical sweeteners like Stevia, Xylitol, and Monk fruit in place of sugar. When you get a sugar craving, mix a tablespoon of pure unsweetened cocoa with about 10 drops of liquid stevia extract into a cup of hot water and stir brusquely. You will have a healthy hot chocolate that will give you an energy boost, help regulate your blood sugar levels, and satisfy your sugar craving.
Principle 3: Intermittent Fasting – A Simple Hack for Better Health
Jocko frequently practices intermittent fasting, often skipping breakfast and eating in a restricted time window. This isn’t just about convenience—it’s a proven method to boost health and mental clarity.
Case Study: Intermittent Fasting and Men’s Health
A study in the New England Journal of Medicine found that intermittent fasting improves insulin sensitivity, increases fat loss, and enhances cognitive function. Men who fasted for 16 hours a day experienced higher testosterone levels, improved focus, and better metabolic health than those who ate throughout the day. (source: Effects of Intermittent Fasting on Health, Aging, and Disease)
By skipping breakfast and prioritizing protein and healthy fats later in the day, you optimize your body’s ability to burn fat and stay mentally sharp.
Putting It All Together: A Simple, Effective Meal Plan
To make healthy eating on the go work, you need a plan that’s affordable, easy to prepare, and readily available.
Weekly Shopping List for a High-Protein, Low-Carb Diet
• Proteins: 3 lbs chicken thighs, 2 lbs ground beef, 18 eggs, 6 cans of tuna
• Fats: Avocados, butter, almonds
• Dairy: Full-fat Greek yogurt, cheddar cheese
• Vegetables: Spinach, bell peppers, cucumbers
• Convenient Snacks: Beef jerky, hard-boiled eggs, mixed nuts
With this list, you’ll have everything needed for quick, high-protein meals with minimal cooking.
A Sample Daily Eating Plan (16:8 Fasting Approach)
Morning (Fast until noon)
• Black coffee or tea
• Water with electrolytes
Lunch (High-Protein, Low-Carb)
• 6 oz grilled chicken thighs
• 1 cup spinach with olive oil and vinegar
• ½ avocado
• A handful of almonds
Afternoon Snack (Portable and Convenient)
• Greek yogurt with cinnamon
• Hard-boiled eggs
• Beef jerky
Dinner (Quick and Satisfying)
• 8 oz ground beef with sautéed bell peppers
• Cucumber slices with olive oil
• A small handful of mixed nuts
Evening Snack (If Needed)
• Cheese cubes with a few almonds
This plan provides ample protein, healthy fats, and essential nutrients while keeping carbs low and energy levels steady.
When we’re on the go, healthy eating habits are hard to maintain. And if we’ve done well for one or two days, we may feel that we’ve earned a cheat day. But healthy eating is a cumulative thing. So, the benefits really accrue after successive days of the good habit. This means that consistency is key for success. Take a look at my post, Consistency Quotes from Tom Brady, for tips on building consistency.
Time to Take Action
If you’re serious about improving your health, strength, and discipline, start making healthy eating on the go a priority today. Ditch the junk, fuel your body with high-quality protein, and implement intermittent fasting for better focus and energy.
Now, here’s your challenge: Plan your meals for the next week, make the necessary grocery purchases, and commit to a high-protein, low-carb diet starting now. Remember, your body and mind will thank you.
Discipline equals freedom. Own your nutrition. Stop chilling—start thriving.
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