How to eat well on a business trip

  • Posted by a hidden member.
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    Sep 19, 2011 9:15 PM GMT
    Hi guys.

    I don't travel much and haven't done any since I've been working out this past year. I have to go away for a week on business and I'm wondering if you seasoned travellers can give me any tips on how not to blow my diet plan while I'm away.

    Thanks in advance.
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    Sep 19, 2011 9:45 PM GMT
    Don't go out for eats with avoid as much as possible going with your coworkers travelling with you.. They tend to pig out on the companies dime and grow proportionately to the amount of food they shovel down their cake holes before they also eat the cake which normally they might not have ordered.. but they're not paying.. so wtf.

    I experienced this for years traveling for my company. My once lean good looking nephew scored a job with a hightech Japanese Co. working near Detroit. He travels alot between Atlanta and Seattle. He's closing in on 300 pounds now

    Half-joking. Just because it's "free" doesn't mean you have to eat it or try it. Just eat sensibly

  • Profire

    Posts: 224

    Sep 20, 2011 12:59 AM GMT
    It really isn't that difficult to eat well while traveling.
    It takes just a little discipline and a little imagination.

    If traveling with peers, go out to eat with them, however, order the baked fish or chicken dishes and ask to replace the starch with an extra servings of steamed vegetables.
    Order a glass of wine or a drink but drink mostly water.
    This will allow you to be social with your work mates, but also stick to your diet.
    Don't think that just because the company is paying that you have to splurge.
    Don't get an appetizer or dessert just because everybody else is.
    The servings are usually very large but you dint have to eat it all. Push your plate away before you finish everything.
    If you are being social, nobody recognizes that you are eating healthy (or different than them).

    If traveling alone, seek out the nearest Whole Foods or other speciality food grocery store. They usually have baked chicken in their prepared foods section and you can pair your chicken breast with some veggies from their prepared foods area or salad bar.

    I travel with protein powder in a plastic container and take my shaker bottle.
    You can take your normal protein shakes, which can fill you up before dinner with everybody, and thus nit feel hungry and pig out.

    Prime example, I was traveling over the weekend and knew I needed to eat at my layover airport.
    MDW has limited options, but found a Burger King and ordered their chicken salad with an extra chicken breast.
    I put the two chicken breasts on my salad and didn't douse my salad with dressing. Dressing is where the calories and fat is, plus, try eating raw vegetables without covering everything with the same sauce/dressing that blurs the taste so that it all taste the same.

    Good luck.
    It's not as difficult as it might seem.
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    Sep 20, 2011 1:06 AM GMT
    I was at the beginning of my diet over the summer when I had to go to Orlando for a week. I went with the grand idea in mind that I wouldn't ruin my diet.

    Well, that lasted 1/2 a day. I didn't go crazy and ate salads for the most part, but I did enjoy a drink by the pool every day - but just one drink. I usually allowed myself to eat bad 1 meal.

    What I did do, though, was use the fitness room in the hotel to continue my exercise routine. I worked out for my standard hour each day on their elliptical machine. I think if you keep exercising, even while traveling, you will minimize the impact of the bad eating.

    I gained a couple of pounds, but lost them back very quickly upon returning home.
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    Sep 20, 2011 1:37 AM GMT
    When traveling, I try to order a lot of salads with some lean proten, usually grilled chicken or maybe salmon or shrimp. I skip the bread and ask for the dressing on the side. I also try to pick up some fresh fruit so I can snack on that in my room. Boring, but it's what I do.
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    Sep 20, 2011 1:40 AM GMT
    Thanks, guys, this is all great advice!

    I wouldn't have thought about all these things.

    Much appreciated!

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    Sep 20, 2011 1:45 AM GMT
    Another tip - when eating breakfast, skip the potatos and bread and see if you can get some melon or other fruit instead. Actually, ask the server to hold the bread at all meals because if they don't bring it out to the table, you won't be tempted to eat it!
  • turtleneckjoc...

    Posts: 4685

    Sep 20, 2011 1:48 AM GMT
    sashaman saidAnother tip - when eating breakfast, skip the potatos and bread and see if you can get some melon or other fruit instead. Actually, ask the server to hold the bread at all meals because if they don't bring it out to the table, you won't be tempted to eat it!


    So that is how I ended up with all this bread...................
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    Sep 20, 2011 1:49 AM GMT
    sashaman saidAnother tip - when eating breakfast, skip the potatos and bread and see if you can get some melon or other fruit instead. Actually, ask the server to hold the bread at all meals because if they don't bring it out to the table, you won't be tempted to eat it!


    Ya breakfast is scary for me, because i have a weak spot for those breakfast buffets with all the bacon and sausages!

  • Posted by a hidden member.
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    Sep 20, 2011 1:54 AM GMT
    A week of shitty eating habits won't take more than a week to fix. Not a big deal.
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    Sep 20, 2011 1:54 AM GMT
    You guys are going to make fun of me, but I SWEAR that this is a great tip that I learned from a competitive bodybuilder.......


    Waffle House!!

    Yes!! When I travel I eat at Waffle House a lot. They will make you anything you want however you want. So, for breakfast I will get 10 eggs whites scramble with no oil, STEAMED hash browns, dry wheat toast and coffee with splenda.

    The steamed hash browns are not fried but they are cookede on the griddle. They are delicious carbs without the greasy fat.

    For lunch, they have a grilled chicken dinner. The chicken breasts are marinated and pretty tasty... again, ask for no oil I think the chicken breasts are small, so I get four. again steamed hash browns and a salad with no dressing. Water or unsweetened tea....

    another healthy meal at the awful Waffle....

    It is consistent from state to state, it is cheap and they will make you literally anything you want however you want it cooked.


    EDIT NOTE: I have never spent more than $15 on a meal. My usual breakfast of ten eggs is usually about 8 bucks..... 20 bucks at the hotel dining room.
  • Posted by a hidden member.
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    Sep 20, 2011 1:54 AM GMT
    i travel a lot for work, sometimes for a week or so at a time internationally, and find bringing some food with you helps out a lot. i usually carry a backpack full of beef jerky, nuts, dried fruit, protein powder and protein bars. at home, i don't eat protein bars but find it's a small deviation compared to eating whatever random food i'm served on a plane or in a strange country.

    if you're domestic and eating out, stay away from the bread and don't feel bad about asking to have the starch replaced with veggies or salad. my co-workers all think it's weird but they're more amused than anything and they eventually always ask about how to get into better shape. if you can get to a grocery store, hit the hot bar/salad bar and try to get some chicken breast and lunch meat. i also try to stockpile hard boiled eggs, if i can store them safely (ie hotel refrigerator).

    working lunches are the worst. if you're being hosted and they're provided box lunches or whatever, i usually feel like i have to just eat whatever since i don't want to be a pain. i try to eat something beforehand and just don't finish what i'm given after making a respectable dent in it.

    i think it's important to not stress out too much about it. you shouldn't do too much damage if you're careful.

    good luck!
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    Sep 20, 2011 1:57 AM GMT
    canadaguy48_vic said
    sashaman saidAnother tip - when eating breakfast, skip the potatos and bread and see if you can get some melon or other fruit instead. Actually, ask the server to hold the bread at all meals because if they don't bring it out to the table, you won't be tempted to eat it!


    Ya breakfast is scary for me, because i have a weak spot for those breakfast buffets with all the bacon and sausages!



    Step away from the buffet! icon_lol.gif

    Actually, a little suasage or bacon might not be too bad as long as you don't get pancakes too. The protein and fat will keep you from getting too hungry before lunch. You could also see if you can get ham instead, which probably has slightly less fat or turkey sausage or bacon.
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    Sep 20, 2011 2:08 AM GMT
    Skip the fads. A good diet is a balanced diet. Eat basic, whole foods. Snack on raw veggies and pre-washed salad mixes. Good protein can be found in yogurt, smoked salmon, cheese and deli meat- all of which can be bought in small servings, found in almost every country, and in portions that you will finish after a meal and you won't have to stick it in a refrigerator. Carbs are not evil, and provide excellent nutrition if you get them as whole grains. Throw in some grape nuts or a handful of nuts and granola (with a spoonful of jelly!) in the yogurt for breakfast. Mmm.
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    Sep 20, 2011 2:14 AM GMT
    I guess also to qualify my last post, when I am traveling I tend to eat out of the grocery stores and find foods that can hold outside of the fridge for a few hours and which I can carry around with me for an afternoon. If you are stuck in a restaurant, well, good luck you are obviously confined by a menu.
  • massbuildah

    Posts: 276

    Sep 20, 2011 2:22 AM GMT
    i also travel a lot for work and here are a few things you need to remember when booking your travel. Make sure your room has a fridge. Locate the closest gym and grocery store. My first stop after the rental place is always the grocery store. Stock up on things like greek yogurt, apples, premade protein shakes you can take along to work with you...

    And just never be afraid to tell the waitress at whatever restaurant you go to how you want your meal cooked, if it comes prepared a way that you wouldn't normally eat it, then ask if they can do it plain or your way, many restaurants will be very accomodating, especially if you tell them you have special diet needs...(cause that is what this is about right?!) i do that all the time...

    good luck
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    Sep 26, 2011 3:21 AM GMT
    beneful1 saidDon't go out for eats with avoid as much as possible going with your coworkers travelling with you.. They tend to pig out on the companies dime and grow proportionately to the amount of food they shovel down their cake holes before they also eat the cake which normally they might not have ordered.. but they're not paying.. so wtf.

    I experienced this for years traveling for my company. My once lean good looking nephew scored a job with a hightech Japanese Co. working near Detroit. He travels alot between Atlanta and Seattle. He's closing in on 300 pounds now

    Half-joking. Just because it's "free" doesn't mean you have to eat it or try it. Just eat sensibly



    Man, I wish I had it like that. Usually when I travel I'm spending my own dime on eating/lodging etc. If I could travel and get paid and have all expenses paid, I'd be getting big too LOL.

    But that explains why most people who do a lot of traveling end up getting overweight.

    Usually when I travel I'll try to get a suite with a full kitchen. Past 2 days I've been in a suite and tonight I cooked baked Salmon and microwaved some leftovers from yesterday LOL.

    But I know most companies put their employees in Hilton, Hyatt, Westin type places where you're forced to order food all day long. Shit gets expensive.

    I was annoyed the other day I went to Brueggers Bagels and order a half sandwich with 2 meats and a cup of soup for fucking $8.
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    Sep 26, 2011 3:29 AM GMT
    Alpha_Muscle saidSo, for breakfast I will get 10 eggs whites scramble with no oil, STEAMED hash browns, dry wheat toast and coffee with splenda.

    My usual breakfast of ten eggs is usually about 8 bucks..... 20 bucks at the hotel dining room.


    When was the last time you had your cholesterol level checked?
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    Sep 26, 2011 3:38 AM GMT
    My mother is a very seasoned traveller and entertainer, Ive asked her recently how she stays thin. As Ive notice my own biz travel weight gain.

    She says, she orders food she likes and would normally eat at home, and then only eats half her meal in restaurants. No dessert.

    Upon reflection and thinking back, it is a life long habit I never picked upon until she stated it.
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    Sep 26, 2011 3:44 AM GMT
    paulflexes saidA week of shitty eating habits won't take more than a week to fix. Not a big deal.


    This. I honestly think better advice is to try to find a hotel that has a decent fitness center and make sure you work out in the morning while you still have the energy. As for eating, it depends on what meals are provided as I often find that the complimentary meals are boxed lunches or are wraps/sandwiches. The other trap is the damn cookie, brownie and pastry tray! Don't fucking do it.
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    Sep 26, 2011 3:47 AM GMT
    MochaMuscle said
    Alpha_Muscle saidSo, for breakfast I will get 10 eggs whites scramble with no oil, STEAMED hash browns, dry wheat toast and coffee with splenda.

    My usual breakfast of ten eggs is usually about 8 bucks..... 20 bucks at the hotel dining room.


    When was the last time you had your cholesterol level checked?


    About six months ago and it was great! No medication, not elevated at all. The myth of eggs and cholesterol is being challenged by reputable studies.
  • Posted by a hidden member.
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    Sep 26, 2011 3:47 AM GMT
    I used to travel a lot for a job I had years ago. We ate out all the time. It wasn't because it was on the companies dime. We were paid a per diem. We were given the same amount of money no matter what we ate.

    Some of dining out is to experience the area you are in. Indulging a little shouldn't cause you too much trouble as long as your self disciplined enough to work it off later.

    The two things I can suggest are:

    1. Take as much healthy food as possible with you -- snacks, protein mixes, etc. The more you fill up on good food, the less you'll pig out.

    2. Try to find healthier places to eat around the hotel or your other locations BEFORE you arrive. A little pre-planning will keep you from eat just because you are too tired and it's convenient.
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    Sep 26, 2011 3:52 AM GMT
    I dont have a hard time with it. I just order food that fits what I want to eat. I will be in NYC for a week. avoiding pizza and pastrami will be challenging but I am really proud of how well I have been doing the last few weeks and I dont want to ruin it.
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    Sep 28, 2011 2:59 AM GMT
    Dallasfan824 saidI will be in NYC for a week. avoiding pizza and pastrami will be challenging but I am really proud of how well I have been doing the last few weeks and I dont want to ruin it.


    Trust me, all the walking you'll do in NYC will easily burn off those calories. Simply walk from one borough to the next when you want pizza. I can't wait to go next month!

    Alpha_Muscle said
    About six months ago and it was great! No medication, not elevated at all. The myth of eggs and cholesterol is being challenged by reputable studies.


    I find that hard to believe. I just bought a pack of Eggland's best eggs for the Breast Cancer foundation and 1 egg has a whopping 200 mg (67% DV) of cholesterol.

    You're eating 8 per day? My God...your farts must stink icon_lol.gif (I'm kitten you know)