Keeping your meals on track is probably one of the toughest parts of travelling for work, namely because you will face close to a gazillion obstacles that may prevent you from fuelling your bod full of the good stuff. But (and I’m sure you know what I’m going to say!) with the right planning and preparation you can maintain a healthy eating schedule that will prevent you from getting into dietary trouble.
So have no fear! I have some easy tips to keep you on the ol’ heart-healthy track!
1. Pack your breakfasts. Save money, time and a hassle by packing breakfast staples in your suitcase before you leave. I always bring a massive bag of oats, green tea and protein powder with me when I travel so I can be sure that I always have breakfast to hand. All I need to do is add hot water.
Oh and while I’m on the topic of breakfast, make sure you always eat it. Skipping this meal in favour of a Grande Skinny Cappuccino is a dumb move, mostly because you are not giving your body the fuel it needs to perform at itself best. It really is (as the old saying goes) the most important meal of the day.
2. Source a supermarket. One of the first things you should do when you arrive at the hotel is check to see if there is a supermarket in the area. If so, pop over and pick up some easy staples to carry with you- apples, nuts, cottage cheese, cooked chicken, veggies, etc. in case you get hungry. This way you always have food to hand incase you find yourself peckish.
3. Carry protein shakes. If you are running short on time and know you won’t be able to set aside a moment to eat, the good news is that all hope is not lost. Pack a protein shaker with a scoop of dry protein powder inside so if hunger hits all you have to do is add water for a quick boost. Pair with an apple for some complex carbs and this is an excellent go-to snack when the hours and minutes aren’t on your side.
Don’t have a protein shaker? Carry some protein powder in a ziplock bag and find a cup that you can mix it into with a spoon (or the end of a pen as I have done on many occasions!)
4. Use your Tupperware! Remember that Tupperware you packed your plane food in? Now is the time to put it to good use! Use it as a bowl for your breakfast oats, or to pack a lunch into from the local supermarket. If you don’t have a lot of amenities at your hotel, what you can do is pick up salad essentials with chopped veggies and add a bit of protein (cooked chicken, for example, from the meat counter) and you are ready to rock with a healthy (but filing) salad.
5. Don’t be shy. Hungry? Don’t be shy about drinking a protein shake or eating your pre-packed snacks during your busy day. Of course this really depends on the environment that you work in, but if you address it ahead of time, it is usually not a problem. For example, if I am heading into a long meeting and I know I will need to eat at some point, I let people in the room know in advance that I will be tucking into a homemade snack in an hours’ time. I also tell people to let me know if it will be an issue and I will make adjustments.
You might be surprised by how supportive people are and more so, how it can encourage other people with healthy tendencies to do the same. Alternatively if you are not in an environment where it is acceptable to eat, carry your food with you so on a break or once the meeting wraps up you can tuck right in.
I hope you have found these tips useful and as always, comments, feedback and suggestions are welcomed!