As collegiate athletes, we found ourselves on the road almost every weekend for competition. Sometimes we’d be on the road for full weeks at a time. What’d our coaches drill in our heads? How to eat out in a way that was conducive to hitting our goals on the track.

They’d point us in the direction of the healthiest options, have fruit and protein snacks available for us in the hotel, and rip you a new one if they saw you indulging in a dessert 😅 

It can be incredibly difficult to stay on track with your nutrition when you’re out and about traveling for business, vacation, sports, etc. …but not impossible.

If you keep it simple and set a few rules for yourself, you’ll be surprised how well you can manage on the road.

I wanted to share a few things that work for me and my clients as we navigate being on the road for a large portion of our lives and stay in peak shape. And trust me when I say this: If I can do it, I know for damn sure you can too.

We all have big goals heading into 2024…net worth, relationships, career, health & fitness, etc. Moving into the new year, I will be taking on a few clients for personal training. If you’re looking to gain some muscle, drop a few pounds, or just build a lasting health & fitness lifestyle moving into the new year, sign up for a free consultation call below. Let’s see if we can work together!

Eating Out Guide

3 Main Rules:

• Prioritize Lean Protein Over All Else

• Ensure Fruits / Veggies Are Included

• Limit Processed Carbs (i.e., Breadsticks, desserts, white pasta, etc.)

*We want to keep it simple here. Just a few rules that will keep us in check and not overcomplicate things!

1. Protein Choices:

• Grilled Chicken Breast

• Grilled Fish (Salmon, Tuna, Cod, or Tilapia)

• Lean Steak (Sirloin or Filet)

• Turkey or Chicken Breast (in sandwiches or salads)

2. Fruit and Vegetable Options (Sides):

• Any Mixed Green Salad with a variety of veggies (lettuce, tomatoes, cucumbers, peppers)

• Steamed or Grilled Vegetables (broccoli, asparagus, spinach)

• Fresh Fruit Salad or Sliced Fruit as a Side

• Tomato and Cucumber Salsa

• Avocado Slices for Healthy Fats

3. Limited Processed Carbs:

• Opt for Whole Grains when available (Brown Rice, Quinoa, Whole Wheat)

• Sweet Potato Fries (in moderation)

• Baked Sweet Potato or Regular Potato

• Skip or Limit Breaded and Fried Options (inflammatory)

• Choose Whole Wheat or Multigrain Bread for Sandwiches

• Cauliflower Rice or Zucchini Noodles (if available) 

General Tips for Healthy Eating Out:

• Portion Control: Be mindful of portion sizes and consider sharing large dishes.

• Water or Unsweetened Beverages: Choose water, herbal tea, or black coffee instead of sugary drinks.

• Dressings on the Side: Opt for dressings and sauces on the side to control the amount you use.

• Grilled, Steamed, or Baked: Choose cooking methods like grilling, steaming, or baking over frying.

Mindful Indulgence: If treating yourself, do so mindfully and in moderation. Track the calories in myfitnesspal to ensure you’re within your daily caloric intake goal (if practicing intuitive eating, just listen to your body and don’t push it…you know your limits!).

If you want to adopt all of these, some, or one, feel free. It’s what has kept me on pace when I’m on the road and I’m sure it will help you as well. And again, I know how tough it can be, trust me. But with a couple rules in place, you can be well on your way to crushing those fitness goals 😁 

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