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How to Eat Healthy While Traveling – Top 8 Tips

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Eating healthy while being on the road is challenging, especially if you travel frequently or with kids. In this article, I will share my top 8 tips and explain how to eat healthy while traveling.

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How to Eat Healthy While Traveling

Eating healthy on the road

Sunset as seen from my airplane window

Eating healthy when you cook at home is relatively simple. Finding healthy food choices when you can pick the restaurant is usually also doable. But if you are traveling and can’t control when and where to eat, things get a little bit more dicey, especially in foreign countries.

I travel a lot, both domestically and internationally and cannot always rely on having access to healthy sources of food. That is especially true when I don’t have time for a proper meal. For instance, if I have to head to the airport right after a meeting. In such cases, it is all too easy to make unhealthy food choices, just for the sake of satisfying my appetite.

Over the years I have developed simple solutions to those problems that I would like to share with you. As a result of my strategy, I have not made unhealthy food choices for over a year while being on the road. So let me show you I eat healthy while on the road by following these tips:

Plan ahead

  • Research the hotel and nearby restaurants
  • Decide what exceptions you are willing to make
  • Look for nearby grocery stores you can leverage

Take the stress out of finding healthy food options

  • Bring meal replacement drinks
  • Consider freeze-dried meals
  • Leverage healthy snacks

Think outside of the box

  • Ask for substitutes
  • Embrace intermittent fasting

Healthy road trip meals

How to eat healthy on the road

Always in my backpack: Ample, Wild Zora, and RXBAR

Figuring out what’s healthy and what isn’t can be tougher than you may think. But below are some general rules that I follow when picking food and drinks.

When selecting food, I look for clean and simple options and usually stick to the following categories:

 Do Eat
  • Veggies and fruits
  • Meat and poultry
  • Seafood
  • Eggs
  • Nuts and seeds

That sounds relatively straightforward, but more often than not, it’s a struggle to get just that and none of the “extras” that render food unhealthy, such as sugar-laden dressings or sauces, etc.

How to Eat Healthy While Traveling - Top 8 Tips

The Paleo Diet

PS: The above food categories happen to be the pillars of the Paleo diet. If you don’t know what that is, check out this beginners guide.

As a result, I try to be as specific as I can be when ordering my food. For example, if I decide to get a steak I make sure only to get:

  • The meat without any sauces
  • Steamed vegetables without any sauces
  • No other sides

Regarding drinks, I stick to water, tea, coffee or the occasional adult beverage (usually red wine).

Food I try to stay away from

Austrian Marillenknödel: A traditional main dish. Delicious but not very healthy

Austrian Marillenknödel: A traditional main dish. Delicious but not very healthy. Sorry, mom :)

Considering that my “do eat” list of foods is relatively short, it should not come as a surprise that my “do not eat” list is long because it contains everything else. On a high level that includes:

 Do not eat
  • Processed food, especially processed carbs
  • Anything containing added sugar
  • Legumes
  • Grains
  • Dairy (particularly lactose)
  • Anything with artificial ingredients

The list above represents hundreds of individual ingredients that I try to stay away from. Unfortunately, said ingredients are literally in almost every ready-to-eat meal and often also in the food you find in restaurants.

So what can you do to avoid making unhealthy food choices, either intentionally or unintentionally?

Travel tips for eating healthy

To make my life easier while traveling, I have developed an easy-to-follow strategy that includes these tips:

Plan ahead

The Bistro at Courtyard hotels by Marriott

The Bistro at Courtyard hotels by Marriott

When I plan a trip, I try to figure out in advance how the food situation might be at the destination. If I go to Las Vegas and stay at a hotel on the strip, I know that I won’t have any issues finding good food. But if I travel abroad or to a rural area, I try to find out if the hotel I’ll be staying has a restaurant, and if so, if it offers food that meets my expectations. If not, I’ll pack extra meal replacement drinks or snacks that can cover me until I find other food sources.

Pre-travel Tips

  • Research the hotel and nearby restaurants
  • Decide what exceptions you are willing to make
  • Look for nearby grocery stores you can leverage

I once stayed at a Courtyard by Marriott in Akron, Ohio last year while attending a conference. That’s when I learned that Courtyard’s don’t have an actual restaurant, only a snack bar. Fortunately, they had eggs for breakfast on the menu, but that day at 6:30 am their egg delivery hadn’t arrived yet, and the only alternative they could offer was a liquid egg mix that did not fulfill my “clean eating” requirements.

The moral of the story is to plan and to look at the menu of the hotel’s restaurant you’ll be staying before you leave home. If your hotel room offers a minibar, you could also plan a trip to a nearby grocery store and load up on perishable items that are easy to consume, including:

  • Hard-boiled eggs
  • Fruits
  • Pre-cut vegetables, including carrots, broccoli, and celery
  • Pre-packaged Guacamole

Some folks buy these things at and bring it on their trip in a container or even a small cooler. But frankly, I don’t want to go through that hassle. If worst comes to worst and I don’t find any decent food at my destination, I rely on non-perishable snacks, meal replacement drinks or freeze-dried meals.


However, I do think, ahead of time, about the exceptions I am willing to make on my trip. For example, I may make an exception with rice if I can get good Sushi at my destination but I will stay away from wheat and other processed grains, especially if they have gluten. By deciding ahead of time, you reduce stress and are less likely to make bad choices when having to decide on the spot.

Bring meal replacement drinks

Suitcase full of Ample for a trip to Europe

A suitcase full of Ample for a trip to Europe

Ample meal replacement drinks have dramatically transformed my travel experience in the last few years. I discovered Ample when I compared Ample to Soylent in the summer of 2017 as part of an article I was writing. Since then, I always bring Ample when I leave home for a trip because it means, I don’t have to worry about what food I may or may not find at my destination.

Unlike a protein shake, meal replacement drinks, such as Ample, can completely replace a meal because they contain just the right mix of protein, fat, and carbohydrates.

As a result, I always have a couple of bottles of Ample in my suitcase for those cases where a regular or healthy meal might not be an option. What I like most about Ample is their ingredients and that it comes in the form of a powder, yet pre-bottled, so I only have to add water.

 Benefits of Ample
  • Exceptionally healthy
  • Delicious
  • Easy to carry and mix
  • Also available in Keto and Vegan
  • Completely replaces a regular meal

The ingredients of Ample are clean, healthy, and Paleo compatible, with the only exception of the Whey (milk) protein concentrate. I follow the Paleo diet relatively strictly, but I am OK with Whey as a source of protein as long as it is of high quality.

The significant advantage of Ample meal replacement drinks for travelers is that they come as a powder, so you can conveniently take the bottles through airport security. As a result, it only takes a few ounces of water to get a bottle of Ample ready to drink.

I regularly skip meals when traveling by plane and instead ask the flight attendant to pour water into my Ample bottle so I can shake it and have my meal ready to drink. On countless occasions, the flight attendants were curious and asked what I was drinking. So I explained to them the concept and told them where they could buy Ample.

Ample is available in three formulas:

  • Original – Good balance of protein, fat, and carbs
  • Keto – Ketogenic formula with more fat and fewer carbs
  • Vegan – Pea and brown rice protein instead of Whey

Ample has been a lifesaver for my family and me on countless occasions. And I even use it at home sometimes when I have an early flight or before a CrossFit competition, because it is easier to digest than a full meal. I highly recommend giving Ample a try, especially for traveling.

Top 6 Tips - How to Eat Healthy While Traveling

Lucas enjoying my wife’s Ample

On a side note, the Ample drink is also one of the airplane snacks for toddlers I would recommend. Our two kids are two and fours years old and love Ample! If you want to give Ample a try, use discount code MK15 and get 15% off your first order.

Try Ample Meal Replacement Drinks

Consider freeze-dried meals

Paleo Meals To Go: Freeze-dried meals for backpackers and travelers