This series of articles is ideal for those who travel frequently. Whether it be because you work in aviation or simply because you have a life without a routine, this is for you. It will also guide you so that you’re able to focus and maintain your diet even when you don’t know what your next destination will be.

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Trust us, all you need is a little planning.

Even when you are thousands of miles away from home, it’s possible to fulfill your daily nutritional needs. There’s no need to resort to fast food restaurants with highly caloric food every day, as long as you do some preparation before travelling.

#1 ALWAYS CARRY WITH YOU

If you assure that you take some specific foods along with you, that will maintain your hunger in check, then you’re ready to march. This way you won’t feel as tempted by easy solutions when you’re hungry. Here are some of the options we recommend that you consider:

• Protein Bars – These can contain high levels of protein, which will provide greater satiety, along with some carbs and fats to provide you with energy and satisfaction. They are very convenient to carry along and don’t weigh much, so they’re considered some of the best snacks for when you travel.

• Pre-prepared oatmeal – With complex carbs previously weighed out, this option can save your life when you need to hit your macros and don’t have many available options. These can be prepared with Whey Protein so that the meal becomes more complete.

• Nuts– Taking healthy fats along with you is a great way of ensuring you hit your macro nutrient goals for the day. Weighing the portions you take previously is important, so that you don’t overconsume, which can be quite easy, especially if we buy those packs from the supermarkets.

• Protein Powder – It’s hard most of the times to hit our protein goals for the day when we’re out of our comfort zone. So, by having protein powder with you, you can guarantee that you achieve your goals!

#2 NEVER FORGET ABOUT WATER!

Water is essential for any human being, yet it’s many times forgotten. Occasionally, hunger masks dehydration. So, make sure you ingest a good amount of water on a daily basis, it could reduce your hunger spikes. The best way is to always have a bottle of water with you. At the airport, for example, where you can’t carry liquids, try and buy a bottle whenever they’re available. Another option is carrying your shakes and filling it up every time you have a tap available.

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#3 DON’T PLAN, YOU’RE SURE TO FAIL

The key to success, whether you’re at home or away, is to plan and previously prepare your meals before you travel, this way you’ll guarantee that you meet your daily macro nutrients goals with no trouble. In case you’re frequent travelers, not preparing your meals beforehand can have negative consequences and impacts in your progression. If not, you’ll be taking one step forward and three steps back. Vicious cycles like this can damage your mood and produce feelings of failure and frustration. Here are a few tips about how you should prepare for your trips:

• Anticipate the environment you’ll be in – If you have no idea about the place where you’re traveling to, you should do some research and look up available options (restaurants, supermarkets…). Nowadays many places serve meals that provide their nutritional value online, regarding the ingredients that are included. This will make your life easier, so you can consult these venues online and map out your meals in a general way before you even go there!

•Take what you can – If you have the means, pack your food and take it. You can always buy portable fridges and take along meals and specific foods. We understand that you won’t have access to this type of luxury if you’re travelling by plane, but it’s perfectly feasible if you’re going by car/train. With that being said, suggested food options in entry number 1 can be taken along even if you are travelling by plane, so there really aren’t any excuses for not being able to hit your daily needs, as long as you match these foods with other options available at your destination.

• Don’t think too much – If the idea of worrying about your nutrition causes you stress, relax a little. You can just focus on calories, or if it’s possible, calories and protein in case you want to consume an adequate amount of that nutrient. This approach works well for those who find it hard to get totally involved in the challenge of maintaining their diet while out of their comfort zone.

• Take your food scale with you – In case you can simulate your home environment at your destination, you’ll be closer to your daily routine. This will allow you to weigh your food and keep a higher control over your diet, particularly if you shop at supermarkets

#4 ASK FOR THE MENU

Most restaurants now a day can adapt to each’s individual needs; all you need to do is ask. Opt for lean sources of protein with vegetables on the side.

Make sure seasoning and sauces are kept away from the table. That, or ask for them separately so that you can control the doses you ingest. Some places even serve breakfasts adapted to each person’s taste, so ask for a vegetable omelet along with a bowl of fruit or whatever you need to hit your daily macros. In case you’re following a very restrictive diet, you can even take your scale along with you, but we advise you only do this if you’re prepping for a show.

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#5 TAKE EVERYTHING EXCEPT THE DISHWASHER!

Okay, not literally, but don’t you hate it when people say “what, did you bring everything except your dishwasher?!”? It’s supposed to be funny, but it becomes quite irritating after a while.

But, if you can, we suggest you take your kitchen commodities along with your scale. Measuring cups and even a small blender can be quite handy when you’re travelling and want to eat as if you’re at home.

You can even call the hotel beforehand and ask about the possibility of adding a mini fridge and microwave to your room. Some hotels have those options, provided the availability of that equipment.

The more you push the thought that “travelling and staying on a diet is impossible” out of your mind, the better. Planning and making sure organization is on point are essential to retain from this article and to make you understand that eventually you’ll have to make these small sacrifices.

Remember that your diet shouldn’t impose limitations on your lifestyle, it should adjust to you!