How to Eat Healthy at Walt Disney World – Part 1

posted in: Healthy Living | 20

Walt Disney World – even in my 30’s, I still consider it the happiest place on Earth! But in the land of cheeseburgers, french fries, and Mickey Mouse ice cream bars, it can be easy to miss the healthy, real food options. This particular trip to Walt Disney World was back in my strict Paleo days, but these tips are not only helpful for someone following a strict Paleo diet, but also for anyone who wants to seek out the healthy options available at Disney World. It’s easy to eat healthy at Disney World if you know what to look for! P.S. – Check out Part 2 in my How to Eat Healthy at Disney World Series for even more tips!

I’ll break this down into Breakfast, Lunch, Dinner and Snacks and give a few examples of restaurants that I know from my recent trip have healthy options on the menu, but I would definitely suggest you do a little research before your next visit to make sure the menus haven’t changed. A good place to start is the Menu Directory on AllEars.Net. You can browse menus from Disney eateries at all of the resorts and theme parks. As you’ll find out, I also strongly suggest bringing food into Disney World. It’s a great way to save money and stick to your healthy eating plan. Okay, here we go…


Eat Healthy at Walt Disney World – Breakfast

How to Eat Healthy at Disney World


The best advice I can give for your first and most important meal of the day is to eat before you visit the park in the morning. On our trip, we were lucky enough to have a full kitchen in our room and a grocery store within a half mile of our hotel. This made it simple for us to enjoy the same meals we were accustomed to eating for breakfast at home. For example, on the first morning of our trip, I made a big batch of brussels sprouts and ground beef with onion, sun dried tomatoes, avocado and scrambled eggs. I made enough so that we had leftovers to heat up in the microwave the next morning before heading back out to Disney. An easy and delicious way to fuel all of the power walking that awaited us!

If you don’t have a full kitchen in your hotel room, but you have a mini fridge and microwave, you could bring along some pre-cooked meat and veggies to re-heat in your room. I would suggest freezing it before you leave home and keep it extra cool in your cooler during your road trip.

If you don’t have access to a heating source or a fridge, you can load up on jerky, fruit, veggies and nuts. You can fill up an ice bucket or sink with ice to keep fresh veggies and fruits cool to snack on before you go out for the day. Carrot sticks, sliced bell peppers and cucumbers with salsa or apples with almond or peanut butter along with some jerky would be a great start to the day!


Eat Healthy at Walt Disney World – Lunch

How to Eat Healthy at Disney World


Lunch is another meal that I would suggest packing your own food for. If you prefer to eat in the park, you can reference the dinner tips I give later in this post. You may even save a bit of money because lunch prices are often lower than dinner prices!

We spent two days at Disney so we hit two parks each day. We kept a large cooler in the car and packed it full of sliced turkey, sliced peppers, carrot sticks, celery sticks, salsa, hummus, apple and pear slices and almond butter. While traveling between Disney parks, we would serve up turkey wrapped veggies and fruit slices with our dip of choice. It was a quick and easy way to refuel for the afternoon.

How to Eat Healthy at Disney World
Here is an extra tip for you:  freeze water bottles in your hotel room the night before and use them as ice packs in your cooler! By the time lunch rolls around, they should be thawed enough to drink or bring into the park with you to drink throughout the afternoon.

How to Eat Healthy at Disney World


You can also bring a small cooler into the park with you if you prefer not to go back to your car. From the website…you absolutely will NOT be allowed to bring in the following: hard-sided coolers, large coolers, glass containers, or alcoholic beverages. Also, you cannot bring any type of straws (even the little ones attached to juice boxes) into Animal Kingdom.” You can carry the cooler with you or most of the parks have lockers near the front entrance where you could store the cooler until you are ready for lunch.

Eat Healthy at Walt Disney World – Snacks

I am a big snacker on a normal day, but I would venture to guess we were walking at least 10 miles a day at Disney. That’s a lot of walking and we all stayed pretty hungry. We carried apples, oranges, nuts, dried fruits and jerky into the parks to have something to munch on while walking between rides or waiting in line.

How to Eat Healthy at Disney World

If you don’t feel like lugging a backpack around all day, I found that each park had at least one fruit stand with a variety of fresh fruit and veggie options for pretty reasonable prices. For example, Anaheim Produce at Disney’s Hollywood Studios (located on Sunset Blvd. near Tower of Terror and Rock ‘n’ Roller Coaster) sold apples, oranges, pineapple, mixed fruit cups, carrots and celery. Just steer clear of the included caramel or ranch dip. At the Magic Kingdom,  Liberty Square Market next to the Hall of Presidents has the same fruit options and also sells baked sweet potatoes!


How to Eat Healthy at Disney World


Just next door to Anaheim Produce, we found Toluca Legs Turkey Company, which sells big ol’ turkey legs for about $7.50. If you are craving a turkey leg at the Magic Kingdom, be sure to visit the aptly named Turkey Leg Cart in Adventureland (the only place to find turkey legs in the park).

How to Eat Healthy at Disney World

As far as staying hydrated, which is HUGELY important when walking around all day in the Florida heat, we carried a Camelbak Hydration Pack. There are plenty of water fountains to re-up your water throughout the day. We filled ours with ice before leaving the hotel in the morning so our water would stay nice and cold. You could also do the same thing with reusable water bottles. If you find yourself without water, you can purchase bottled water at almost any dining establishment or food cart at Disney.

Eat Healthy at Walt Disney World – Dinner

When we visit Disney World, we do like to splurge on one meal per day at the park. We happened to be at Magic Kingdom around dinner time and saw on the map that Cosmic Ray’s in Tomorrowland had salad on the menu. We headed that way and each ordered a Greek Salad. We took our salads over to the toppings bar and added mushrooms, peppers, pickles and onions. I also packed a pouch of tuna in the Camelbak so we topped our salads with tuna. Plenty of veggies and protein for a complete, filling meal!


How to Eat Healthy at Disney World

One of the best places to be during meal time is Epcot’s World Showcase. They have food choices from Germany, Norway, Morocco, Mexico and beyond to satisfy the appetite you can work up after walking from country to country all afternoon! In Germany, you can dine on a tasty bratwurst with sauerkraut at Sommerfest. Morocco has the Restaurant Marrakesh, which serves everything from Shish Kebab to Lemon Chicken (and maybe a glass of wine)!

By doing a little bit of research and planning beforehand, you shouldn’t have any trouble finding healthy menu options and preparing nutritious foods during your next trip to Disney World.


If you have any tips for people who are trying to find healthy options at Walt Disney World, please leave a comment below!

20 Responses

  1. Anonymous

    Good work! Never tought of eating Paleo at Walt Disney…

    Disney means vacations means I take a break from everything, even thinking about food 😉

  2. Tarah

    I think you can make it work anywhere, it just takes a little more planning. But the more you do it the easier it becomes, too! I think this was my first trip to Disney without a Mickey ice cream bar. 🙂

  3. Anonymous

    It sounds like you packed most of your meals in. Except for the small mention of the salad at Tomorrowland Terrace and the obvious choices in the world showcase. I was expecting you to actually eat at the park not eat breakfast that you make, lunch that you take, snacks that you take, and a small dinner you can find at most of the quick service locations. Your article title is misleading to say the least. As a challenge perhaps you can actually eat at in the world

  4. Tarah

    While I dream of the day that Disney calls me up and offers to comp all of my meals so I can review each and every Paleo option they have to offer, at this point I have to vacation within my means, which means packing a lot of food in with me. Even before we started eating Paleo, I tried to limit myself to just one meal purchase per day in the park to save money. This article was about my personal experience and my hope was that it would give readers the inspiration to try sticking to their healthy eating plan even while on vacation. It can be easy to just throw it all out the window.

    If you are visiting Disney anytime soon and come back with some more tips I would love to hear them!

  5. Rodney

    If you ask for a cup of water where theres a soda fountains throughout the park they'll give it to you for free! just a tip!

  6. Tarah

    I would say the quick service restaurants, like Cosmic Ray's in Tomorrowland, are going to be the cheapest option. I believe our salad was just under $8.

  7. Karen

    Loved reading this! We are heading to Disney in November and want to try to eat healthy. Do you have the recipe for the breakfast you mentioned?

  8. Tarah

    I don't, but it is super simple. I just quartered the brussels sprouts and cooked them in a pan with some olive oil. They take a while to cook, so I added the brussels sprouts first, then the onions and the ground beef. Once the ground beef was cooked through, I stirred in the sun dried tomatoes. I used a separate pan to cook the eggs and then sliced an avocado to serve on the side. The spices I used I believe were just garlic powder, chili powder, cumin, salt and pepper.

    Have fun at Disney – it is my favorite!

  9. Anonymous

    I am going to try and go supper healthy on our next trip (9 nights on Disney in a studio). We don't often eat counter service so I added your recommendations to a note I am making. From past trips (several) a few places I want to hit
    *The Wave
    *Bongo's for the fruit plate
    *Kat Kora's place for the fruit plate
    *Trail's End for the bacon 🙂 just got to say NO to the sticky buns

  10. justacraftymom

    I am SO glad that I found this! I am 1 month into a 90 day paleo challenge that my crossfit box is doing. We will be going to Disney just into my 2nd month and I have been stressing on how to stay true to this challenge. Thank you for all the great tips!

  11. Tarah

    I wish I had never written this post because I get so jealous when everyone tells me they are going to Disney World! 🙂 Just kidding – I hope you have a great time! If you pick up any other great tips, be sure to come back and share them!

  12. Anonymous

    I find that the food at the hotel restaurants are much than at the parks.

    The Wave should definitely have some Paleo friendly options, they try to base their menu as farm-to-table as you can get at Disney…or from The Land Pavilion to the Contemporary Resort 😉

    The Wave is incredible, I went there in October (before going Paleo)and the food was delicious! Lots of organic/gluten free choices, I'm sure they'll let you swap out grains for veggies too.

    I would also check out either Ohana or Kona Cafe (smoked pork comes to mind with these two places).

    I plan on going in October (fingers crossed) and I plan on loading up on protein at Boma. Thinking of the smoky smell from that restaurant makes my mouth water!

  13. Sarah

    I just wanted to share a blog we are developing about this very topic – We are a family of four who visit WDW frequently and are trying to maintain a Paleo/Primal style diet. If you, like us, fly and do not rent a car, you might find it worthwhile to place an order with Garden Grocer, a local grocery that delivers to the WDW resorts for a low fee. Grocery orders allow us to follow many of the tips above and eat less expensively – without having to take a cab or rent a car to the nearest store. Good luck and Happy Travels!


  14. jensathomewfiggy

    Great article! Thanks so much. We are annual pass holders and I am so sick of trying to figure out what to eat there – we're always getting sick! For our next trip in May, I've started trying to figure out what we're taking so we don't have to eat at the park. Thanks for the great tips!!

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