The most direct route will be via Route 70, which isn't so bad east of Route 206; it takes you through the Pinelands into the vicinity of Point Pleasant. For a break from the traffic on 70, you could turn onto Route 72 southeast at the traffic circle near Brendan Byrne State Forest, go about six miles on 72, then turn left onto Savoy Boulevard. Savoy parallels a railroad track (though it crosses from the west side to the east side after a few miles) and is paved all the way until it joins Route 539, a distance of about eight miles with very little traffic (the name changes to Pasadena Road and then McMahon Street near the end). Then you turn left on 539, go north for a couple of miles, left at the first traffic light to stay on 539, and then right a short distance later to get back onto Route 70. Once you get closer to the Garden State Parkway there are probably better options than Route 70 to continue on, but someone else will have to help you with that.
You should know that most of the "back roads" in the Pinelands are unpaved, SOFT SAND. Don't even think of trying to cycle on them, unless your tires are as fat as a dune buggy's. Savoy/Pasadena/McMahon is an unusual exception to this.