Calorie Tracking for Frequent Travelers

The Traveler's Dilemma

• Limited food choices — You eat what's available
• Unknown portions — Restaurant sizes vary wildly
• Time zone disruption — Meal timing gets weird
• Expense accounts — Someone else is paying = overeating
• Vacation mindset — "I deserve this"

Airport Survival Guide

Best Choices:

• Poke bowls (without fried toppings)
• Grilled chicken wraps (ask for no sauce)
• Salads with protein (dressing on side)
• Fruit cups
• Nuts (pre-portioned packs)
• Protein boxes (Starbucks has them)

Avoid:

• Cinnamon rolls and pastries
• Fast food combo meals
• Large smoothies (often 500+ cal)
• Alcohol (dehydrates you)

Hotel Room Strategies

• Request a mini fridge — Stock with healthy options
• Hit a grocery store — Greek yogurt, fruit, deli meat
• Pack protein bars — Emergency meals
• Order smart from room service — Grilled protein + vegetables
• Skip the minibar — Overpriced junk

Business Dinner Strategies

• Look at menu beforehand — Decide before arriving
• Order first — Don't be influenced by others
• Protein + vegetables as default
• Ask for sauce on the side
• Eat half, box half — Restaurant portions are huge
• Skip the bread basket — Or take one piece

International Travel Tips

• Research local cuisine — Know healthy options
• Use photo tracking — No need to search foreign foods
• Street food portions — Often smaller than restaurants
• Watch liquid calories — Smoothies, sodas, alcohol
• Walk everywhere — Tourism burns calories

The 80/20 Travel Rule

Trying to be perfect while traveling is exhausting and often impossible. Instead:

• 80% of meals: Make reasonable choices
• 20% of meals: Enjoy local specialties, treats

This lets you experience food culture without completely derailing progress.

Pack These Travel Essentials

• Protein bars (3-4 per travel day)
• Individual nut packs
• Jerky
• Protein powder packets
• Empty water bottle (fill after security)