Eating better while traveling doesn’t have to be a struggle.
A little planning, a few smart strategies, and the right snacks can keep you feeling good and on track—without making you feel like a buzzkill on vacation.
1. Plane Travel: Smart Choices at 30,000 Feet
The goal: Stay energized and avoid overpriced, low-quality airport food.
Try this:
- Eat before you go. A balanced meal before your flight means less stress trying to find food.
- Pack TSA-friendly snacks: Protein bars, string cheese, beef or turkey jerky, hard-boiled eggs, and rice cakes travel well.
- Bring a shaker bottle + protein powder: Add water post-security for an easy meal or snack.
- Stay hydrated: Flying dehydrates you fast. Bring an empty bottle to fill after security. Electrolyte packets help, too.
- Take a probiotic: Flying messes with digestion. A probiotic can help keep your gut on track.
2. Hotel Stays: Eating Well Without a Full Kitchen
The goal: Make nutritious choices even if you’re stuck with a mini fridge and microwave.
Try this:
Hit a grocery store first: It sets you up for success from the start.
Stock your mini fridge: Greek yogurt cups, deli meats, pre-cut veggies, boiled eggs, and berries.
Keep it simple: Rice cakes with cottage cheese, deli meat roll-ups, protein smoothies made in the room.
Eat breakfast in your room: Skip the pastries and go for high-protein, low-sugar options you bring with you.
3. Road Trips: Fueling Up Without Fast Food Overload
The goal: Avoid the gas station snack trap and stay consistent.
Try this:
Pack a cooler: Load it with string cheese, hard-boiled eggs, jerky, veggie packs, and single-serve yogurts.
Don’t rely on restaurants: Eating ahead gives you more control than hoping there’s a healthy option on the road.
Hydrate: It’s easy to drink nothing or only coffee—have water bottles ready and sip regularly.
4. Eating Out: Balanced, Not Boring
The goal: Enjoy local eats without throwing your routine out the window.
Try this:
Plan ahead: Look at the menu online. Pick protein and veggies first, then carbs and extras.
Split it up: Share entrees, ask for dressings/sauces on the side, and box up leftovers early.
Eat something small before dinner: A little protein before heading out prevents overeating on an empty stomach.
5. Stay Hydrated + Stay Accountable
The goal: Keep your energy up and your goals in sight, even when the routine’s off.
Try this:
Always have water on hand: Add electrolytes for long travel days.
Keep checking in: If you have a coach, keep messaging them! If not, make a quick daily note of what went well and what felt off.
Stick to a workout routine (loosely):
Use your hotel gym, find bodyweight workouts online, or even stretch in your room. Movement helps keep you on track.
Real Talk Wrap-Up
Vacations don’t have to be a free-for-all. But they also shouldn’t be stressful. The goal isn’t perfection—it’s progress. Choose a few of these strategies and roll with what works best for your travel style.
And if you feel like things didn’t go perfectly? That’s okay.
The biggest key is to just get right back on track when you get home. No guilt, no spiral — just get back on the horse. That’s what keeps you moving forward.
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