Planning ahead is an excellent way to staying on track while you travel! You can plan your snacks and meals, plan times to be active, and have the mindset that you can still make healthy choices while you are away.

Having the, “free for all” mentality when we go on vacation can leave us completely abandoning our healthy habits, totally bloated, feeling like we blew it, and just disappointed and maybe even unmotivated to get back on track. Here are some of my top tips to making good food choices and enjoying yourself at the same time!


1. Stay Hydrated
Being dehydrated can make us feel tired, lethargic, bloated and even constipated. Keep a refillable water bottle in your bag so that you can easily fill it up throughout your trip. Remember that we get the same signal for hunger as we do thirst from the brain. Our automatic reaction is to eat because we think we are hungry, when often times we are just thirsty. Try to drink water and wait 20 minutes to see if the craving subsides.  Try to refill your bottle twice a day or more!

2. Pack Snacks
Packing snacks and drinks when you’re traveling, whether it be by car, train or plane, can be sure that you are hydrating well, getting in those fruits and vegetables and having high protein and high fiber options that will help keep you full for longer! Obviously your selections can be varied based upon if you are just packing items in a backpack or purse, or if you are traveling by car and can pack a cooler! Not to mention that packing these items while at home will save you lots of $$$ money when you don’t have to buy overpriced snacks and drinks while in an Airport or as a rest stop.

My go-to’s I either pack ahead of time or pick up once I land are:

  • Nuts
  • Nut Butter Packs
    • Peanut Butter or Almond Butter pouches, like Noosh, are perfect for packing!
  • Protein Bars
  • Bottled Protein Drinks
    • Iconic Protein makes some delicious flavors, my favorite is Cafe Latte!
  • Jerky or Meat Sticks
    • Opt for the Grass-Fed & Nitrate-Free kind like Chomps!
  • Hard Boiled Eggs
  • Bean Snacks 
    • Like Bada Bean Bada Boom snacks! They even come in individual snack packs that are perfect for throwing in your bag!
  • String Cheese or Round Cheese in Wax
  • Fruit
    • Apples, Oranges & Grapes travel well and pair great with nut butter, protein bars or nut mix!
  • Vegetables
    • Baby carrots & celery are more hearty and will last longer. Perfect for dipping in peanut butter, hummus, guacamole or paired with nuts, beef stick etc. 
  • Freeze Dried Fruit
    • Crunchy pouches of fruit, like Crispy Greens, hit the spot when you’re craving something sweet!
  • Applesauce Pouches

 

Here are the travel snacks I packed before heading to Park City, Utah!

3. Plan Ahead of Time for Meals Out, But Don’t Forget to Enjoy yourself!

It’s fun to get out, explore, and try new restaurants, especially ones that are special to the area that you are visiting. Try to pick spots with lots of options that are both good and healthy! Checking out the menu ahead of time can help you to make a conscious choice before you are hungry (or hangry) when it comes time to order. Drink plenty of water, try to pick a non-starchy vegetable as a side, and pick your favorite starch and portion it.  If you are going to indulge on any items, try to split or share with others in your group so that you can still enjoy the food without the large portion. When you make your food choice, think about how you want to feel afterwards. 

 

4. Find Ways to Stay Active

One of the best ways to prevent the travel/vacation weight gain is to stay active while you travel. Is there a gym to use at the hotel or place you are staying? Try to squeeze in even a 20 minute workout to get that sweat on before you hop in the shower and get ready for the day. Or make some time for a walk before breakfast, or maybe go on a walk with your group after dinner! Maybe there are some cool nature trails or parks to visit near your destination. Either way, these are some simple ways to get your body moving and grooving while away, so that you are more motivated to get back to the gym or your workout routine when you get home. Plus, staying active will help you feel more energized and less sluggish, especially while indulging a little ;)!

 

5. Have a Plan for Getting Back on Track

Try to plan to return from your trip at least 1-2 days before returning to work/your normal routine. This will give you the chance to unpack, plan time to go grocery shopping, and make time for meal prep for the week ahead so that you can easily get back on track. Either way, try to stock your freezer with some extra veggies (like broccoli and green beans) and have some easy proteins (like burgers or chicken sausages) – if it is stocked before you leave, then you are sure to have some healthy options to get you back on track when you return to home. Maybe even plan to have an Grocery delivery arrive to your house the day you get back to even save you a trip to the store!