I’m traveling a lot and trying to embrace (my version) of the Mediterranean Diet. I like the concept of the diet, which is mostly to eat foods that are not processed, instead focusing on fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. It isn’t a strict diet really, and it can have plenty of flavor and fats in it. My version is really just making sure I still keep carbohydrates to a minimum while doing it, and that has translated into avoiding any carbs that don’t have any additional nutritional value. I accept that when I’m traveling on an interstate or driving through a strange city there are going to be limited options, but usually familiar options. If you’re not home and 100% in control of what you eat, then accept that and do your best in the moment, that’s my motto. So what does one see just about everywhere? Fast food chains that have national recognition.
Currently my favorite two fast food restaurants to FORCE into being Mediterranean Diet friendly are Wendy’s and Taco Bell. You read that right.
Wendy’s of course has salads, but that’s not really filling. If you eat something along the lines of the Mediterranean Diet long enough you get used to very filling, high fiber, highly nutrient rich foods. Iceburg lettuce and romaine can just move aside. Wendy’s Chili is where it is at. It’s cheap, it comes in a large size for just a few dollars, it is packed with a bunch of beans(good), some ground beef(would avoid, but traveling makes this a different scenario), some vegetable matter, and a flavor that seems to mostly come from vinegar an some basic seasonings. I’ve actually rather loved the Wendy’s Chili for years even when not embracing the current dietary game plan. First time I ever had it they asked if I’d like some of their hot sauce for the chili, and I tried it, a little packet of liquid vinegar stuff, which gave it a little bit more kick. Great flavor, I’d even learn to make some of my own cooking projects imitate it. Anyway great flavor, all the protein from the beans and fiber as well, and you’re no doubt getting iron from it. They have optional cheese and onions. Don’t do it, that starts degrading this more when the cheese hits it. Likewise any Wendy’s will try to shove a bunch of saltine crackers at you, which are totally useless carbs, so don’t add them. Just enjoy some well seasoned and highly filling chili. See also my recipe for a Rotisserie Chicken Chili if you’re into that same Wendy’s vinegar like vibe.
Taco Bell is where it gets really fun in the post pandemic world. Most of the stores now have the automated ordering kiosks available. These let you do something it is difficult to do ordering at the register, which is customize your order and actually see the options. Keeping with a guideline of knocking some naughtier stuff out and shooting for less processed food, here are my favorite modifications.
- POWER BOWL – Get rid of the avocado ranch, get either the chicken version of the bowl or the veggie one, and probably make the rice go away as well. That leaves a good amount of beans, guacamole, and other goodness. Everyone’s dietary needs are different, but there are so many ways to customize this that it can be made to work as an option while traveling instead of slamming down a bunch of damaging nachos.
- CRUNCHY TACOS – It is probably less damaging to have a crunch corn taco shell than it is to have a flour soft taco tortilla shell. So order the standard crunch taco, then modify it. Guess what? You don’t have to have BEEF as the filling. Taco Bell will let you substitute beans instead. This is where you read my rant about their competitor Del Taco for fun by the way. So you have a bean filled crunchy taco and within that modification area of the kiosk you’ll find you can add other things to it, making it more exciting.
- PINTOS N CHEESE – There’s a Taco Bell side option for pinto beans with some cheese. Depending on how you view the Mediterranean Diet, cheese is probably acceptable, in reasonable quantities. The side item is several ounces of pinto beans with some cheese melted on top and some mild red sauce that doesn’t seem problematic. Like the tacos, you can hypothetically add more toppings to this. But if you go too far with the toppings, you might as well be ordering the Power Bowl.
Anyway the idea here is that you can’t be perfectly in control while traveling, but there are less harmful fast food options available that you can find almost anywhere. On a related note if you’re lucky enough to be near a Ruby Tuesday while out and about and have more time to kill for a sit down meal, I highly recommend going in for the all you can eat salad bar. Something everyone who does this diet or anything like it discovers is that salad is usually a win, and in the home environment it is not cost effective to have a bunch of different ingredients out and spoiling for personal use. But a place like Ruby Tuesday where you get access to a diverse selection of diet friendly salad toppings, now that’s a win! I found myself caught between being cheap trying to eat as much volume as I could at a Ruby Tuesday for the price of the salad bar, vs enjoying the selection. I opted to make a series of little salads with toppings that would cost me a lot to imitate at home, featuring sunflower seeds, chickpeas, various lettuce varieties, bell peppers, and whatever else and I loved it. Walked away stuffed with a zero guilt for the meal vibe.
