Holidays are here and I’m saying Hola to a new city, new culinary delights and a hectic thirst. When I travel I want to try all the things, go out for meals, be social with my colleagues or friends and have a few vinos. I do not however, want to get half way through my trip and find myself unable to do up my pants. I get asked all the time how I keep my diet in check when living the nomad life and I tell you it can be quite the challenge. Here’s how I do it.
- Track my food in an app like my fitness pal or my macros etc.
- Plan my day of eating the day before or morning of as much as I can.
- Try to have at least 2 standard meals I would eat on a normal day consisting of healthy nutrient dense food. I make sure there are plenty of vegetables and lean proteins that are easily quantifiable. These 2 standard meals can also be eaten out but are just regular things I eat. I then choose one meal to ‘indulge’ in the local food.
- Check restaurant menus if I know where I’m going and track the food I think I’ll eat and any drinks to see what I have to play with
- Bring rations. I always bring food for the first day and supplements. Usually, a salad, some boiled eggs or tin of tuna and a bag of cooked rice. I also always bring my supplements, oats, protein powder, condiments and yoghurt, some veg and hummus for snacking. I never leave home without salt and light mayo, scales, plastic cutlery and a Tupperware container as my absolute minimum and if I have space, powdered peanut butter and other condiments. This is a lot, but it can be condensed if I’m tight on space and some things I may eat on the flight.
*If you’re on an international flight make sure you put all powders and liquids in your checked luggage
When I have a legit body composition goal I often eat in my room and meet with people after the meal to do activities. I use my rations and condiments and always go to a local supermarket for vegetables/carbs/protein or pick up some cooked meat or fish from a local shop or deli.
How to make meals in the room
*If didn’t have room for cutlery, Tupperware, salt etc. in my bag I call room service and get some.
Breakfast-I have 2 go to’s
#1 Protein oats
- Boil the kettle or order some boiling water from room service
- Measure out a quantity of oats in the tupperware
- Cover the oats with boiling water and a lid for 3 mins
- Once the water is absorbed stir through a scoop of protein powder
- Mix up the peanut butter if I have it and add to the oats
- If I have berries, add a few berries
#2 Boiled eggs/egg whites
If I didn’t bring boiled eggs with me
In a hurry- Order boiled eggs from room service or if I have been to the shop. Boil the eggs in the kettle while getting ready; it takes about 4-5 boils for a hard boiled egg. Then eat the boiled eggs or whites
More time- Boil the eggs and add either the whole egg or the white with ham or smoked salmon and whatever vegetables/ condiments I have to a roll/bagel/wrap.
Grab some local vegetables at the supermarket. Then use either the tuna I brought with me, left over boiled eggs, a cooked meat from the supermarket/local shop or order a steak/chicken/fish from room service. Add the protein and any condiments I have brought…always mayo🥰 to the vegetables to make a salad.
Same protein options from room service supermarket or local shop. Buy some vegetables or use veggies I have brought with me, place them in my Tupperware, pour boiling water from the kettle over and blanch them, then drain, add condiments and a protein source plus cooked rice such as Tilde if I need more carbs.
- Vegetables such as cucumber, capsicum or carrot and a dip, my faves are hummus, tzatiki and beetroot .
- Yoghurt. I prefer plain Greek or Icelandic yoghurt or quark then I add protein powder, peanut butter or a jam to it for taste
- Rice Cakes
There is no excuse for not staying on track if you have legit goals. Hotel hustling is also time effective, a great way to ensure you’re getting a least one nutrient dense meal per day and cost efficient.
Happy Holidays xx