Let’s face it. Eating on the fly is a fact of life.

Research has shown that “fast food” can account for up to 15% of daily calories for people ages 25 – 45.  If your busy schedule requires grab and go meals, TFW Central is here to help by offering up our #1 option for eating on the go.

We feel so strongly about this that we’re not even going to suggest a #2.

Think about where you live, where you work and where you spend most of your waking hours.  Odds are, there’s at least 10 choices for a “quick bite” within minutes of your established home range.  If you’re a fitness minded person or you have fitness related goals, you’ll want to choose wisely.

So what are your options?  The quickest and the best might be closer than you think.

  • Is it a drive thru joint like McDonalds?  We hope not.
  • How about a side table sit down like Panera Bread?  There’s worse, but you can do better.
  • Maybe a sandwich shop or local restaurant?  Not bad if you pick the right foods in the right amounts.  However, I’ve come across very few people who can consistently “stay in their lane” here.

How about this…

Have you ever considered your local supermarket?  You know, the one with the salad bar.

That’s your ticket!

Here’s why.IMG_3875


Most if not all supermarket salad bars are consistently stocked with a variety of fresh vegetables, lean meats and fruit. Stick to those things and you’ve got yourself a nutrient dense meal full of everything you NEED to be a leaner version of yourself.



Most of us live, work, or spend a lot of time in close proximity to a supermarket with a salad bar.  Taking advantage of these hidden gems is as easy as parking your car, walking into the market, making your meal, paying for it, and leaving. Personally, I’ve pulled this off in under 5 minutes.  I know a lot of people who’ll wait three times that long in a “fast food” drive thru for something that isn’t even real food.



There are two options when making a salad bar meal; SMALL and LARGE.  Pick either and pack it full.  If you stick to the right foods(veggies, meats, small amounts of fruit) it is almost impossible to overdo it.  On the other hand, when presented with a menu full of options like you’ll find at a drive thru, side table sit down, or restaurant, it is easy to overeat(and drink).



A supermarket salad bar meal will cost you between $4 and $7.  Add a healthy drink(my favorite is a Kombucha Tea) and your total might be just over $10.  That’s right…10 bucks for a meal that will fill you up, help you build muscle, and fight the fat that is holding you back.  Compare that with other options and do your own cost/health/value analysis. But it’s hard to beat fat burning, performance enhancing, anti-carcinogenic meals for under $10.

So next time you’re on the go and looking for a “quick bite”(most likely sooner than later), take a different route and hit up your local Supermarket Salad Bar.

Don’t know what to fill your styrofoam tray with?  Try this author approved favorite:

  • spinach or mixed greens
  • sliced lean meat(chicken, beef, pork)
  • sliced peppers
  • broccoli
  • small serving of garbanzo beans
  • sliced tomatoes
  • sliced beets
  • two slices pineapple

If you want to get creative with your selections but need a visual guide to building your own Supermarket Salad Bar Meal, download our Warrior 20 Superfood List before YOU step up to THE BAR!

Thanks for reading,

Zach – TFW Central