Healthy Eating and Weight Loss Tips for Travelers

HOW TO EAT HEALTHY & LOSE WEIGHT WHILE TRAVELING

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— Cooking with Chris (@coookwithchris) June 15, 2023

First thing’s first, you have to accept the fact that you are not going to be perfect while traveling. 

And that’s ok! We do not need to be perfect to make progress, and trying to do so will just drive you crazy.

— Cooking with Chris (@coookwithchris) June 15, 2023

We want to be able to relax, enjoy ourselves, and still progress towards our goals. 

And OMG if you eat a little seed oil at a restaurant, I promise you’ll be ok. 

Ok now that we have the right mindset, let’s talk strategy.

— Cooking with Chris (@coookwithchris) June 15, 2023

The most important thing while traveling is hitting our protein goal without having a ton of extra calories. 

Wondering why protein is so important? Check out this thread https://t.co/bTKeGwg9oi

— Cooking with Chris (@coookwithchris) June 15, 2023

Typically while traveling, dinners are the hardest part to navigate, and where most people go wrong. 

Knowing this, we want to set ourselves up for success early in the day, so we can take the pressure off dinner.

— Cooking with Chris (@coookwithchris) June 15, 2023

How do we do so? 

The goal should be to get to 70-80% of our total, daily protein goal before dinner, while keeping it very lean. 

This will give you much more wiggle room for dinner, and allow you to enjoy yourself knowing that you did the right things earlier in the day.

— Cooking with Chris (@coookwithchris) June 15, 2023

We don’t have to go crazy counting every gram of protein or every calorie, but simply implementing this strategy will allow you to easily hit your protein goal while not having a ton of extra calories.

— Cooking with Chris (@coookwithchris) June 15, 2023

I always tell my clients to bring a high quality protein powder while traveling, because it is a super convenient way to get high quality, lean protein without having to cook.

— Cooking with Chris (@coookwithchris) June 15, 2023

So here is an example of what a full day can look like (obviously this will differ depending on your exact goals and current weight):

— Cooking with Chris (@coookwithchris) June 15, 2023

Meal 1:

Protein powder mixed with yogurt or kefir, a banana or cup of fruit. If you have a hotel breakfast with any kind of egg dish and fruit, that will work as well!

— Cooking with Chris (@coookwithchris) June 15, 2023

I’d actually recommend doing both the eggs and protein powder if possible. Most hotel breakfasts have some type of yogurt that will work here.

— Cooking with Chris (@coookwithchris) June 15, 2023

Meal 2:

Some type of LEAN animal protein (shrimp, chicken breast or tenders, white fish).

This can be some type of salad, or bowl with vegetables or a small amount of rice.

— Cooking with Chris (@coookwithchris) June 15, 2023

Whole Foods or other supermarkets usually have prepared chicken breast or even shrimp cocktail which would be a great way to get protein in.

— Cooking with Chris (@coookwithchris) June 15, 2023

Snack:

Piece of high quality cheese, yogurt, meat stick or jerky, piece of fruit, dried fruit, etc

— Cooking with Chris (@coookwithchris) June 15, 2023

Meal 3: We still want to prioritize protein, but you can be a lot more flexible here with the carbs and fat especially.

Since we are keeping the cals very low and protein very high early, we will have a lot of extra calories to work with here.

— Cooking with Chris (@coookwithchris) June 15, 2023

While traveling, my favorite types of restaurants are:

Sushi: usually super clean, seafood & rice. I always recommend ordering some type of extra protein on the side just because the sushi itself is not super high in protein.

— Cooking with Chris (@coookwithchris) June 15, 2023

Mexican: we obviously want to avoid burritos and whatnot but you can almost always order some type of bowl or salad with some rice, chicken or steak, and fresh toppings.

— Cooking with Chris (@coookwithchris) June 15, 2023

Steakhouse: you can never go wrong ordering a steak & vegetable. If trying to lose weight, I always recommend going with a leaner cut of steak.

— Cooking with Chris (@coookwithchris) June 15, 2023

Loading up on the fried foods that are pure fat & carbs, and very little protein is where most people go wrong while traveling. 

Now, while you are actually flying or going on a long drive, my favorite thing to pack is jerky.

— Cooking with Chris (@coookwithchris) June 15, 2023

My favorite brands are Epic and Vermont, both of which have pretty high quality stuff. 

You can also pack the protein powder, a high quality cheese, nuts (be careful because these can add up quickly), dried fruit, etc to get you through.

— Cooking with Chris (@coookwithchris) June 15, 2023

I always recommend eating a big, high protein meal before traveling, though. This way you do not have to rely on airport food.

— Cooking with Chris (@coookwithchris) June 15, 2023

Overall, traveling is meant to be enjoyed, so don’t drive yourself crazy.

Prioritizing protein, especially lean ones for breakfast & lunch, will allow you to still make progress towards your goals while still enjoying yourself.

— Cooking with Chris (@coookwithchris) June 15, 2023

Want to lose a guaranteed 30 lb?

-Even while traveling or having a busy work schedule
-Without spending hours in the kitchen
-Without counting calories
-Without being on a restrictive fad diet
-Without sacrificing gut health or micronutrients

All while eating food you love!

— Cooking with Chris (@coookwithchris) June 15, 2023