If you are traveling by car or are going to be somewhere for the majority of the day, pack yourself a cooler with some of your go-to foods and snacks. You can bring your own food to the airport. Just no liquids. If you're traveling by plane most of these will work as well:
- Fresh fruit
- Raw vegetables (peppers/carrots/cucumbers)
- Sandwiches
- Hard-boiled eggs
- Deli Meat
- Protein shakes/protein powder
- Protein bars
- Jerky-
- Nuts
- Dried fruit
- Tuna and/or Chicken packets
- Jif Peanut butter “to go” cups
- Instant oatmeal- Kodiak Cake’s oatmeal has about 14g of protein.
- Fuel for Fire or Smash Packs
Tool Tip:
If you’re in need of a cooler recommendation, I use a bag from 6-Pack Bags. These bags tend to last for several years and come with food containers and long-lasting ice packs. The plus side is, this offers you control and saves you from expensive airport food.
Upon Arrival:
Find a nearby grocery store and shop for your favorite quick-and-easy dry foods mentioned above so you always have a snack on hand. If you’re staying at an air BNB and have access to a full kitchen even better! Being able to control some of your meals will help big time!
Timing:
Don’t skip meals! Whether you're busy rushing to tourist sites all day or kicking back on the beach for a full afternoon, it's easy to lose track of time and skip a meal on vacation. This might seem harmless, but skipping a meal can easily lead to consuming too many calories at your next meal. Keeping your hunger in check is key, so pack a few of your favorite snacks whenever you head out.
Hydration:
Staying out in the sun longer than your body is used to can also dehydrate you. When you don't take in enough fluids, it's easy to mistake dehydration for hunger. Even the slightest bit of dehydration can cause you to believe you need food when, in reality, you just need some sweet H2O. It will also help keep you fuller longer/in-between meals without adding a ton of calories like juice or soda can. Make your water bottle your best friend and take it with you EVERYWHERE!
Fiber:
Fresh fruits and veggies can help you stay full and keep things moving along in your gut. For the sake of keeping things easy, there are usually pre-cut options in the produce aisle at the grocery store. If you have the time and containers, save some money by doing it yourself. Ideas may include, melon, grapes, hummus and carrots, cucumbers, etc.
Eating Out:
MyFitnessPal has a ton of restaurants already pre-programmed into its database. If you and your travel crew decide to go to a local restaurant, estimate the best you can. You don’t have to bust out the scale. Just pre-log and plan the rest of your day around those macros.
- Stick to lean meats and veggies. A lot of foods we don’t prepare for ourselves have a lot of hidden fat and add tons of calories we might not even know about
- Opt for grilled and baked dishes in lieu of their fried counterparts which are typically higher in fat and calories.
- Ask for salad dressings/sauces on the side.
- Substitute vegetables for the usual sides like mashed potatoes or French Fries.
- Order your potatoes “naked” (plain).
And as far as estimating portions without having to weigh/measure, a palm-size is a good way to portion proteins (3-4oz), a cupped handful is about a cup and a good way to eyeball carbs and, a fist-size portion is about 100g and is great for estimating veggies.
What If I Can’t Get to the Gym?
Take the stairs, pick the “far away” parking spot, and skip the shortcuts. Adding any extra activity you can, will help you burn more calories and make up for those extra calories and missed time in the gym. Find fun activities that require you to be active like walking the boardwalk, hiking, swimming, etc.