how do you eat well when traveling? (or working 80 hours a week?) it takes intention, thoughtfulness, and planning ahead. when i travel, i still hit my macro goals (most of the time), and i leave room to enjoy "fun" things. and, i know i don't have room to mess up my intake when i'm asking my body to show up for me for 0430 workouts followed by 12 hour workdays.

it's important to remember that vacation and traveling isn't about food - it's about time and space shared with others in a relaxed atmosphere. it's about slowing down. when you shift your focus from food as reward and distraction to fuel, and then someday, to non-negotiable medicine, it's easy to find foods that fit your nutritional needs so that you can stay balanced no matter where you are.

i used to be in a 12 step program for eating. they would say, "I eat in black and white so I can live in color." for folks addicted to food, this might resonate. for me, sticking to quality nutrition helps me live in color, even though food isn't nearly as addictive for me as it used to be.

NON refrigerated foods

  • nuts and seeds: roasted soybeans are rich in fiber and protein; homemade roasted chickpeas are cheap and last forever in the freezer; i love all roasted nuts (look out for the ones roasted in vegetable oils! try to find ones only dry roasted, or cooked in coconut or olive oil)
  • any kind of jerky: Righteous Felon Biltong and Chomp sticks are some of my favorites. avoid jerky that is highly processed with ingredients you can't pronounce, and kinds that have a lot of added sugar. there should be no more than 1-2 grams of sugar per serving.
  • sliced veggies that keep well: carrot matchsticks and zucchini will keep for 4-5 hours at room temperature, and carrots do well even when warm in the summer. dip in PB2 or hummus packs (these don't have to stay cold!)
  • veggies that are shelf-happy: tomatoes of any kind, zucchini squash, cucumbers, carrots; canned artichokes, hearts of palm, and olives make a FANTASTIC salad on the go
  • fruits that are shelf-happy: most fruits are! bananas, cherries, citrus (oranges, grapefruit), apples, pears, peaches, apricots, dates, figs

fridge foods

  • greek yogurt: Siggi's, Fage 2% or 5%
  • cottage cheese: Good Culture 2% or 4%; the Daisy brand is actually quite good too, and cheap (though organic is always better)
  • cheese: Baybel cheese wheels are yummy, and any kind of hard cheese (parmesan! gouda! cheddar!) is a wonderful snack - the more aged the better, and if RAW, even more!
  • sliced veg: celery, cucumber, cherry tomatoes (these can also be kept room temperature!)
  • eggs: hard boiled, soft boiled, or scrambled or baked in muffin tins & packed for on the go! you can also easily bake a crustless quiche, use up everything in your fridge that is left over before you travel, and eat it all along the way!
  • roasted chicken, cooked beef, other meats: cook extra during the week, and save your leftovers for lunches and brunches. these are EASY to take in a lunchbox for a day trip or the weekend, and then you can focus on spending your $$ on a nicer meal out for one meal of the day!