Travel Eating Guide: How to Eat Healthily at Restaurants While Travelling:

By Adrian| May 7th, 2023

How to Eat Healthily at Restaurants & While Travelling:

As Lifestyle Lifters, we cannot always have absolute certainty over what we’re eating.

Meal prepping is great, having your own kitchen to cook in is also great – but what if we we’re travelling and don’t have the ability to prep and/or cook our own food?  

Or what if we’re eating out at a restaurant and want to enjoy a nice meal, healthy meal?  

In this guide, I teach you how to make the best possible food choices when you are on the road, at restaurants or just travelling in general.

I’m going to cover four things specifically:  

1.       How the Weekends can Halt Your Progress.

2.       Calorie Cycle – The Key to Staying in Shape while Enjoying your Social Life

3.       The Easy to Eat Out System at your Favourite Restaurants

4.       How to Eat Healthy “On The Go” (Service Stations, Travelling with Work, Airports etc.).

1). Weekends – Don’t Burn your Pay Cheque


Don’t let weekends ruin your progress. (See photos to the left for visual)

Scenario: Billy is in a 500-calorie deficit per day by eating 2,000 daily calories.

Weekly Calorie Intake = 2,000 calories a day x7 days = 14,000 Kcals

Weekly Calorie Deficit = 500 calories a day x7 days = 3,500 calorie deficit.


However, what’s actually happening is Monday – Thursday, Billy is eating in a deficit of 500 Kcals per day.

On Friday he’s still in a marginal deficit of 200 Kcals.

But, once Saturday comes around and Billy goes on a night out, he drastically overeats and is in a large surplus.

Sunday then arrives and he is not feeling the best so he opts for some comfort food and again, overconsumes on calories.

·        Weekly Calorie Intake: 17,200 Kcals

·        Weekly Calorie Deficit: 300 Calorie deficit

A weekly calorie deficit of 3,500 calories vs 300 calories will yield different results.

2). Calorie Cycling & Flexible Dieting

(The Key to Enjoying Life & Results)

Look at your calories from a weekly point of view instead of a daily point of view.

Example: 2,000 calories a day or 14,000 calories a week (2,000 x7).

See – your calories are like your budget. Once we aren’t in debt (i.e. eat more calories than we burn) by the end of the week, we can make progress.

Calorie Cycling Strategies

1.      Multiply your above calorie target by 7 (the halfway point between your rest day and training day calories).

2.      Hit your weekly calorie intake whatever way you want provided you don’t go over your weekly target

(see photo on the left for visual)       

In the top example here, there is a daily average of 1,800 calories per day.

  

In the second example, there are three higher calorie days and four lower calorie days.

However, the total weekly amount in both examples are the same.

Feel free to have some higher and lower days once your weekly calories add up.       

If you know you’re going out the weekend, reduce calories Mon-Friday so you have some discretionary calories “saved in the bank” for the weekend.      

Calorie cycling is the key to being able to eat out, socialise and get results.

Flexible Dieting Tips

1.      Flexible dieting is when 80% of your calories consist of whole foods leaving you with 20% discretionary calories.

2.      Along with the 80/20 rule, aim to hit 1.6-2g of protein per Kg

of Bw.

80/20 Flexible Dieting Example

·        Suppose you’re eating 2,000 calories a day, then 1,600 calories (80%) come from whole, single-ingredient foods like lean meats, fish, eggs, tofu, fruit, veggies, etc.

This leaves 400 calories (20%) from more “processed foods” such as bread & sweats.

Calorie cycling and flexible dieting are two effective methods we’re going to work on so your diet is sustainable, enjoyable, includes

foods you enjoy & gets you results

3). Eating Out at Restaurants

Here are some helpful tips for you while eating out at restaurants or going for a night out so you don’t feel “guilty,” can enjoy your life more & still get great results!

1: Exercise + Lower Calories

1: Exercise + Lower Calories

Exercise : Preferably try get a gym workout in, but even walking is good.  

We’re not trying to burn off calories here – rather just get some movement in which will help you   

Food: Focus on eating 2-3 high protein and fibre meals throughout the day as these will keep you fuller for longer.

Sometimes, I will train in the morning fasted and eat my first meal then around midday. Lower carbohydrates and fats as there will likely be more of these in your meal at the restaurant. High protein + fibre meals include:

Scrambled eggs (4 egg whites + 1 egg)/Tofu scramble + spinach

Protein Shake + Frozen Mixed Veg/Berries

Stir-fry: Pick a lean protein (chicken/turkey breast, cod, salmon, tofu) + veggies and season with salt, pepper, herbs + spices

Note: Try reduce red meat intake the day of eating out as these are higher in fats and calories. Flavour your stir-fry with natural seasoning and spices as opposed to pre-made sauces.

2: Pre-Restaurant Protein Hack

2: Pre-Restaurant Protein Hack

30-45 minutes before going to the restaurant, have a

high protein snack

. Why? This will not spoil your appetite for your meal but will

fill a small gap so we do not over-eat and feel like we have to order the entire menu!

Examples include:

 

·         Protein Shake

·         200g of Greek/High Protein Yogurt

·         4 Egg Whites + 1 Egg/Tofu Scramble + Spinach

3: How to do Decide What to Buy at Restaurants

3: How to Decide What to Buy at Restaurants

Step 1: How has the Food I’m About to Eat Been Cooked?

·        Try eat foods that have been grilled, roasted or boiled.

·        There is less risk of them being drizzled with oils which can easily add up to 400 extra calories alone.

·       Examples

·        Grilled or Oven-Roasted Quorn > Quorn

·        Boiled Rice > Fried Rice

·        Boiled/Jacked Potatoes > Creamed & Mashed Potatoes

·        Stone Baked Pizza > Deep Fried Pizza

·        Salad with Oil Dressing on the Side > Salad + Oil Dressing Drizzled on Top

Step 2 – Choose Your Protein.

·        Ensure your meal has one lean source of protein.

·        Remember – think about how the food has been cooked.

·        Try opt for leaner proteins like oven-roasted chicken breasts or salmon, grilled steak or hake.

·        For vegan options, having a good serving of tofu with added

beans/edamame etc. is a good way to bump up protein.  

Step 3 – Choose Your Greens

·        Ensure your meal has some greens included.

·        I sometimes ask for an additional serving of veggies.

·        Just like your protein – think of how the veggies have been cooked.

·       Boiled or steamed vegetables are a better option than fried

veggies or salad with dressing.

Step 4 – Optional Clean Carbs

·        If you are adding carbohydrates to your plate, ensure they are clean carbs.

·        Example include boiled rice or boiled potatoes instead of fried rice or chips (both which have more oils & grease).

Step 5: Oils, Dressings & Sauces

·        Something branded as a “low calorie salad” may have over 1,000 calories in it.

·        Watch out for the added oils/dressings and sauces/dips.

·        Try add your own seasoning instead (salt, pepper) and ask for your dressings on the side.

4). Travel Eating (Deli’s, Supermarket’s, Airports, etc.)

If you travel with work frequently, are ever at an airport or simply going on a road trip, on a hike, to a game, etc., here are some easy-to-follow travel-eating tips:

Eating Out of Deli’s/Supermarkets

Step 1 – Salad Bowl or Wholemeal Wrap

·        My advice would be to ask for a salad bowl but on harder training days, feel free to have a whole meal wrap.

Step 2 – Lean Protein & Greens

·        Ensure you ask for one lean source of protein and some greens/veggies.

·        If there is no deli, I would get pre-packaged protein like meat free slices & a readymade salad bowl and add the protein to the salad bowl.

Step 3 – Optional Dressings/Sauces

·        Be mindful about not adding too many sauces (e.g. coleslaw, mayonnaise, barbeque) from the deli counter & instead use sachets or seasoning (salt & pepper) yourself.


Step 4 – Fruit + Drink

·        Grab yourself some water or a tea/coffee (sugar free) along with fruit to tie you over.

Convenient Travelling Snacks:

If you’ve a long journey ahead of you and don’t plan on stopping at a shop, bringing some of the following with you I find works well:

·       Water: Bring a bottle of water wit you everywhere you go.

·       Meal Prep: Bring you cooler bag with you & store your prepared meals in them.

·       Boiled Eggs: Place in a container and snack as you go.

·       Protein shake: Simple yet effective. Alternatively, protein milk in the supermarket.

·       Overnight Oats: Reference your recipe cook book. Be sure to bring a spoon.

·       Fruit: Select fruits which are filling such as apples, oranges or berries.

·       Nuts: The danger is in the dose but a small handful of nuts are a great on the go snack.

·       Cooked Foods: Protein pancakes, oat bread & protein bars you prepared are all great.

·       Yogurt/Cottage Cheese: Works great if you're journey isn't too long.

·       Packaged Meats/Fish: Sliced turkey, chicken, meat free slices, tinned tuna.  

Thank you for reading – I hope you learned something new and got some value from this.

Free 3-Day Total Body Training Program:

Depending on your goal, I have some free resources which might be of benefit to you.

If you’d like a copy of my free, 3-day Total Body Transformation Program click HERE! (Enjoy the core finisher!).

If you’d like a copy of my Free Living Lean Cookbook to prove to you that it’s possible to eat foods you enjoy and get results, click HERE.

(Try out some EPIC protein pancakes!).

And if you’d like access to my Free 7 Day Fat Loss Accelerator (which has helped some members drop up to 7lbs inside 7 days),
click HERE and it will be sent straight to your email.

I hope these free resources help you!

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About Adrian McDonnell & McLifestyle Fitness:

IAdrian McDonnell is a highly specialised Personal Trainer & Online Fitness Coach from outside of Tuam, Co.Galway, Ireland.

Previously a primary school teacher for almost 5 years, Adrian followed his passion and pursued a career in fitness after seeing first hands the results he could achieve with himself.

Although Adrian is a Personal Trainer & now Full-Time Online Transformation Fitness Coach from outside of Tuam, Co.Galway – he not only coaches clients locally, but also nationally and internationally.

Adrian specialises in helping working professionals:


- Be confident in themselves·
- Feel more comfortable in their clothes·
- Look better in the mirror·
- Increase their energy and go for more promotions at work·
- Get fitter, leaner & stronger without following rigid meal plans·
- Go on more dates (this is a common one)·
- And feel proud of themselves for doing something they never thought was possible!

To date he has helped Transform over 500 Clients into fitter, more toned & confident individuals.

Transforming people’s lives through proper fitness, sustainable & enjoyable nutrition practices & mindset mentoring is something Adrian is truly passionate about and this is his mission in life.

Want to find out more? Contact me today & I’ll answer any questions you have.

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