Our best tips for healthy eating while away from home include:
Planning ahead for travel days
Looking for healthy foods when dining out
Being mindful of portions
Allowing for indulgences
Sticking to routine mealtimes
Aiming for a regular sleep schedule
Prioritizing hydration
Getting your daily steps in
Considering other ways to support weight loss
Ahead, we’re breaking down these practical, simple ways to eat healthy while traveling — plus other tools that can support weight loss along the way.
1. Plan Ahead for Travel Days
The tricky part about eating healthy while traveling isn’t necessarily when you’re at your destination — it’s the hours spent getting there. Long flights, layovers, and road trips tend to bring out the “Ugh, I’ll just grab fast food” moments.
But packing snacks that make it easier to stay on track with your eating plans can help. Protein bars, in particular, can be a total game-changer. They’re easy to throw in your bag, require zero prep, and actually keep you full — the good ones, that is.
Look for a protein bar with a solid balance of protein, carbs, and healthy fats — like our physician-approved meal-replacement bars. One of these fudge graham bars, for example, contains 160 calories, 15 grams of protein, and just enough sweetness to curb cravings without the sugar crash.
Meal-replacement shakes are another good option. Just pack some powder in a reusable bottle and add water when you need a quick, filling meal or snack.
Meal-replacement protein bars and shakes are also a solid choice when you’re not feeling super hungry while on the go but still need to nourish your body.
Here are a few extra ways to set yourself up for success:
Pack smart snacks. DIY trail mix, string cheese, whole-grain crackers, nut butter packs, low-sugar jerky, or homemade protein bites (here’s a recipe for our favorite ones) are all easy and travel-friendly.
Set a reminder. If you tend to rush out the door, set an alarm to remind yourself to throw a protein bar in your bag or stop by a smoothie shop on your way to the airport.
Shop in advance. Instead of leaving things to the day of your trip, start mapping out your plans beforehand. Whether you shop at the grocery store or order protein bars online, future-you will be grateful when you don’t have to rush to find healthy options amid the flurry of other travel prep. You can also avoid the airport convenience store, which may not have the healthiest food options.
Moral of the story? Having your own weight loss-friendly snacks on hand will give you the power to make healthier choices en route — or even once you reach your destination — when healthy options are harder to come by.
2. Look for Healthy Foods When Dining Out
When dining out — whether you’re perusing a restaurant menu, eyeing a buffet spread, or hunting for snacks at a gas station — it’s key to know what healthy options are available. Knowing what to look for makes it way easier to stay on track without overthinking it.
Here are several healthy picks to look for:
Lean protein. Chicken, fish, turkey, lean beef, tofu, and eggs are all excellent options. Research shows that getting enough protein helps maintain muscle mass during weight loss. Bonus: High-protein meals can keep you full longer, so you’re less likely to crave snacks later. If you’re somewhere like a gas station or airport, this might mean reaching for hard-boiled eggs, jerky (watch for added sugars, though), or a protein box.
Low-fat dairy products. Dairy is packed with protein and essential nutrients, but keep in mind that full-fat versions can add up in calories. Greek yogurt, low-fat cottage cheese, and reduced-fat cheese are good ways to get the benefits without overdoing it.
Non-starchy vegetables. Non-starchy veggies are nutrient-dense, lower in calories and carbohydrates than their starchy counterparts (like potatoes), and high in fiber — making them a stellar choice when you’re watching your carbs. Think leafy greens, broccoli, peppers, zucchini, and cucumbers.
Nuts and seeds. These are full of healthy fats, fiber, and plant-based protein, making them a perfect snack. Pistachios, almonds, and mixed nuts are often available at airport shops or gas stations, so grab a handful instead of reaching for cookies or chips.
Whole grains. Unlike refined grains, whole grains are rich in fiber and essential nutrients like B vitamins. Plus, they won’t spike your blood sugar as much as options made with white flour. Look for whole-wheat bread, quinoa, brown rice, oatmeal, barley, and even popcorn (yes, it’s a whole grain!).
Legumes. Studies show that eating legumes regularly can help with weight management and keep you fuller longer. Plus, they deliver lots of fiber, which supports gut health. Try adding beans, chickpeas (hello, hummus!), lentils, or edamame to your meals.
Fresh fruit. Fresh fruits are like nature’s candy but with many vitamins, antioxidants, and fiber. When traveling, go for portable fruits like apples, bananas, or berries. They’ll satisfy your sweet tooth while giving you a healthy dose of essential nutrients.
3. Try to Practice Portion Control
Portion sizes tend to sneak up, especially at restaurants, cruise buffets, or even cooking in a rental kitchen. But sticking to recommended portion sizes is key to weight loss.
Sometimes, it’s as simple as remembering that you don’t have to clean your plate. If you’re full, take that as your cue to slow down or stop eating.
You can also try to be more mindful about how much you put on your plate if you’re serving yourself. Here’s a simple approach to balance your plate without overthinking it:
Fill half your plate with non-starchy veggies (think leafy greens, peppers, zucchini, or broccoli).
Add lean protein to about a quarter of your plate (chicken, fish, tofu, or eggs).
Use the last quarter for whole grains (quinoa, brown rice, or whole-wheat bread).
Remember, it’s okay to try a little of everything if you’re ordering family-style, too. Just be aware of portions and try to get a good balance of protein, fiber, and healthy carbs.
4. Allow for Indulgences
Let’s not forget that you’re on vacation — so, of course you should enjoy the local cuisine!
Whether it’s fresh spaghetti in Italy, beignets in New Orleans, or a glass of local rosé in the South of France, food is a huge part of the travel experience.
The good news? A few indulgences shouldn’t totally derail your progress. And it’s okay if you slip up or gain a few pounds while traveling — what matters is getting back on track and staying focused on your long-term goals.
The key is balance. If you’re treating yourself to something rich or sweet, consider mindful portion sizes or balancing it out with lighter meals throughout the day.
Also, think about when indulgences feel the most worth it to you. Maybe that means skipping the random airport candy bar but fully enjoying a special dessert at dinner. Making conscious choices can help you enjoy food while still honoring your weight loss progress and health goals.
5. Stick to Routine Mealtimes
Sticking to your regular meal times while traveling might make a big difference in managing hunger and cravings. It can help regulate your circadian rhythm and digestion.
What’s more, when you eat consistent meals throughout the day, you might be less likely to suddenly feel starving at 10 p.m. and raid the hotel mini-bar (we’ve all been there).
Of course, time zones and packed schedules can throw things off, so do what you can. It doesn’t have to be perfect, but here are a few suggestions you can implement:
Eat balanced meals at your usual times (or close to them) to avoid extreme hunger later.
Pack healthy snacks (nuts, protein bars, fruit) so you’re not stuck making a last-minute, hangry decision.
Listen to your body. If you’re not hungry for a full meal, grab something light but satisfying to hold you over.
6. Try to Regulate Sleep
Similar to trying to stick to a normal eating schedule, it helps to regulate your sleep when away from home. Easier said than done, though — especially when time changes are involved.
Keep in mind that sleep and weight loss are very connected. For one, who feels like being active when they haven’t slept well? Plus, ongoing lack of sleep can mess with the hormones involved in regulating appetite, potentially leading to cravings for less-healthy food as well as overeating.
Shoot for seven to nine hours of sleep every night. You can also ask your healthcare provider about sleep aids and habits that can help your body adjust more quickly.
A couple simple tips for good sleep when traveling:
Set a bedtime alarm and try to put devices away once it’s late — even though it can be tempting to put on the TV or scroll on your phone when you can’t sleep.
Make sure your bedroom is a sleep-promoting environment. Pack things like earplugs and a sleep mask in case the place you’re staying is louder or brighter than what you’re used to.
7. Prioritize Hydration
When you’re on the go, it’s way too easy to forget to drink enough water. But staying hydrated is a game-changer for feeling good and supporting weight loss.
A simple fix? Bring a reusable water bottle. Keeping it on hand makes it so much easier to sip throughout the day, whether you’re rushing through the airport, attending meetings, lounging by the pool, or exploring a new city.
Here’s why staying hydrated matters for weight loss:
Drinking plenty of water can help you feel fuller for longer between meals since thirst sometimes disguises itself as hunger, leading you to snack when you don’t actually need to.
Dehydration can make you feel sluggish, and who wants that while traveling? Not only that, but having more energy can help you stay active — another key to weight management.
Swapping out alcohol and sugary drinks with empty calories (think sodas, fruit juices, and cocktails) for water can make a real difference over the course of a week.
8. Try to Get Some Steps In
This isn’t exactly related to healthy eating, but it’s worth including since exercise can support weight management, too.
Getting in some movement while traveling doesn’t have to mean hitting the hotel gym at 6 a.m. One great thing about being in a new place is that you’re probably walking more than usual without even trying. Strolling through city streets, hiking scenic trails, perusing museums, and just walking to and from your hotel room can all add up.
But if your trip is more about work meetings or family visits, you can still find ways to move — even if it’s just sneaky, everyday movement. Take the stairs instead of the elevator, pace around while on phone calls, or do a quick bodyweight workout in your room (hello, squats and push-ups).
In fact, if you can mix in some strength training, even better. Research shows that mixing cardio with resistance training is more effective for weight loss than either one alone.
The bottom line: Move when you can, in whatever way works for you. It all counts, from carrying luggage up stairs or doing a 10-minute hotel workout.
9. Consider Other Ways to Support Weight Loss
Let’s be real: Losing weight isn’t always as straightforward as eating healthy and staying active.
If you’ve been struggling to lose weight despite making consistent lifestyle changes, you’re not alone. For some people, biological factors and certain health conditions can make weight loss more challenging. That’s where weight loss medications may be helpful — whether you travel frequently or not.
Weight loss drugs work in different ways, from curbing appetite to regulating blood sugar. Some people find that medication helps them stay on track even when life (or travel) gets in the way.
Here are a few of the most commonly used options:
Metformin. Primarily prescribed for managing type 2 diabetes, metformin can also lead to modest weight loss by reducing insulin resistance, stabilizing blood sugar, and decreasing appetite.
GLP-1s. Short for glucagon-like peptide-1 receptor agonists, GLP-1 medications like semaglutide (Ozempic®) and liraglutide (Saxenda®) mimic a hormone that slows digestion, helps regulate blood sugar, and increases feelings of fullness — which can be helpful when trying to manage cravings and portion sizes.
Topiramate and phentermine. Originally an anti-seizure drug, topiramate may help with weight loss by altering brain chemicals involved in hunger and satiety (feeling full). It’s also sometimes used in combination with phentermine for weight loss, but phentermine is usually prescribed for short-term use.
Naltrexone-bupropion. This is a combination of bupropion (a drug used to treat alcohol and opioid dependence) and naltrexone, an antidepressant. It’s sold under the name Contrave® and supports weight loss by targeting the brain’s hunger and reward centers.
Medication isn’t for everyone, and it’s always a personal choice. If you’re curious about whether it could be right for you, taking our online weight loss assessment and talking to a healthcare provider can help you figure out your best path forward.
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