Plan ahead before your flight
FOR FLIGHTS– Bring your own meals and snacks in tupperware on the plane. Here are some ideas:
Meal 1: Cooked chicken + quinoa/brown + steamed veggie (broccoli)
Meal 2: 2HB eggs with ezekiel toast almond butter and apple
SNACKS (for plane & hotel):
Packets of unsalted organic nuts and seeds (almonds, pumpkin seeds, cashews, etc) like Wonderful Roasted & Salted Pistachios
Unsweetened Toasted Coconut Chips by dang
Sabra Classic Hummus Snack Dips
GimMe Organic Roasted Seaweed Snacks
Sliced veggies (carrots, celery, cucumber, broccoli, tomatoes etc.) w/hummus
Good quality granola cereal (Purely Elizabeth varieties)
Justin’s squeeze packets of almond butter with chopped apple
Savory snacks like roasted chickpeas
High-quality collagen/protein powder to make your own smoothies. Consider packing a mini blender, like a Magic Bullet, if needed.
Vital Proteins collagen peptides single-serving sticks. I use at least one of these a day when I travel, either pouring the peptides on my breakfast oatmeal or into a hot beverage.
Primal Kitchen Coconut Chocolate Collagen to add to morning coffee
Amazing Greens for am or pm pick me up!
I typically pack a shaker bottle to mix my Vital proteins and Athletic Greens!
I also bring my fav 40oz water bottle to fill once past security!
And don’t forget hydration- drink the F*CK outta your water!!!
FIND NUTRITIOUS FOOD AT YOUR DESTINATION
Eat a big salad every day
Eat the FUCK outta your veggies and toppings. Take advantage of the salad and be sure to have a fresh green salad at least once a day to get healthy fiber and vegetables. Ask for olive oil and balsamic vinegar on the side for dressing. A side benefit to making sure that you get enough vegetables on a daily basis is that you will likely avoid getting traveler’s constipation and your bowel habits should stay fairly normal.
Ask for steamed vegetables instead of sautéed
While it’s important to eat healthy fats as part of a balanced, clean eating diet, most restaurants use a heavy hand of vegetable oils in their cooking. So, to decrease your exposure to unhealthy cooking oils, you can simply ask for your vegetables (or other sautéed foods for that matter) to be steamed instead of sautéed. Steamed vegetables will have fewer calories than sautéed vegetables. If you are ordering something like fried eggs, you can also avoid vegetable oils by asking that you eggs be cooked in butter.
Avoid baked goods and breads
A healthier snack option is fruit or something with protein like a hard-boiled egg or nuts. Or, if you find that you aren’t really hungry in the afternoon, then just skip and go for a walk. To avoid eating out of boredom, try to be mindful of your hunger cues and only eat when you are truly hungry. If you find that you’re just bored, try having a glass of sparkling water instead, or try to do something active to help pass the time.
Eat breakfast, preferably with protein
Having a high protein breakfast can help with weight loss and weight management. Getting a nice cooked breakfast is no problem! I often order room service even for an early morning breakfast in my room. Think eggs, tomatoes, mushrooms, spinach/greens or add a side salad with oil and vinegar on the side. Instant “gluten free” oatmeal (I bring Qia oatmeal with me) is also a good option.
Water: I try to drink 60-80 oz water before noon and a min of 100oz/day esp when traveling. I put chlorophyllin my water almost daily but I double or triple consumption on drinking days and the day after (really helps me recover from the booze)!
6. Alcohol: hydrate as much as possible between drinks. Go for the clearer beverages like titos and soda or a Norcal margarita (no sugar). Stay the fuck away from sugary drinks because that is when the food cravings kick in.
KEY TAKEAWAYS
Travelling often comes with less nutritious choices that aren’t consistent with your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about! The minute we land I find the nearest whole foods or natural health foods store and if we’re staying long buy a cheap cooler or ask the room to add a mini fridge to your room for storage of produce! For all meals, I keep the IIN plate image in my head with the goal of loading my plate with ½ veggies/greens and focusing on that first.
