I LOVE to travel, so do a lot of friends, family members and clients - let's be honest who doesn't? I get several questions about what to eat while traveling. I will cover a few of my traveling go-tos as well as some traveling tips if a grocery store just isn't an option.
Here are a few of my go-tos for traveling if you are able to go to a grocery store. I travel with supplements including my Protein Powder (Progenex or Cellucor) and my PurePharma-3. The PurePharma-3 is really nice because it includes your fish oils, your magnesium and vitamin D in one single packet, you don't have to carry multiple pill bottles.
In all of your meals you want to make sure you get all of the macronutrients (protein, carbohydrates and fats).
B R E A K F A S T
- Protein Powder
- Combine protein powder with gluten free oatmeal
- Combine protein powder with almond milk or water
- Protein Bars
- Oatmega and Quest bars both have a good protein to carbohydrate ratio without a ton of added sugar and fat.
- Gluten Free Oatmeal (Bob's Redmill is a great brand)
- Combine oats with protein powder
- Combine oats with egg whites
- For this you do not need a microwave. Simply combine oats with egg whites and let sit for 10-15 min
- Oats with water and cinnamon or water and blueberries + protein drink
- 0% Fat Free Greek Yogurt
- You can buy these already measured out for you in 6oz. Combine with fresh blueberries. Try to stay away from the greek yogurt with fruit already mixed in, they contain a lot of sugar.
- Have a 6oz cup of yogurt with blueberries + protein drink
- Apples, blueberries, raspberries and strawberries are all good fruits to combine with any of your meals, not just breakfast. They're lower in sugar than most fruits.
- Gluten Free Rice Cakes
- ood for any meal, great with almond butter
L U N C H / D I N N E R
- Rotisserie Chicken
- This is a great go-to because you don't have to do any of the cooking! Just don't eat the SKIN! The skin is full of fat.
- Deli Turkey/Ham/Chicken
- Try to find a deli meat that is low in sodium, most have a lot of sodium so be careful.
- Combine this with about 1-3 tbsp mustard, if desired.
- Baby Carrots
- Baby Carrots come in convenient little 4oz packs
Tips on portion sizes/control:
- Proteins: should be about a palm size, usually 4-8oz
- Carbohydrates: Make sure these are low-glycemic, try to stay away from pastas and breads. Include a lot of vegetables and some fruits. These should consume about half of your plate.
- Fats: Most food is cooked with fat (olive oil and/or butter) so you shouldn't have to add too much, but if you do, have a very small handful about 8-15 almonds.
Traveling is hard to stay on track, I'm not going to sugar coat it. Just do the best you can! If you're out on a business dinner or going out to experience the local foods, by all means do! Just try to make the other meals you had that day better. Keep your adult beverages to a minimum as well, there are a lot of empty calories within those drinks.