A common question among those who are new to flexible dieting is, “How does one stick to their macros while traveling?”. Sticking to macros while following a routine is one thing, but being on the road presents a whole new dilemma for macro counters.
Traveling with others means you must do what’s best for the group and this requires a flexible dieter to be well, flexible! And going new places means trying unusual foods and enjoying the local culture which sometimes conflicts with tracking macros. When you travel, there are some things that you can control and many, many things that are beyond control. It’s the nature of travel.
Being a successful flexible dieter means finding the delicate balance between the two.
Tomorrow, I’m flying to St. Augustine, Florida for a week in the sun. I’m particularly excited about going to Harry Potter World at Universal Studios and though I doubt it’s macro friendly, I’m definitely going to have some butterbeer at the Three Broom Sticks within the park. But even while making room for allowances like this, I can still to hit my macros while traveling and you can, too.
That’s what is so great about flexible dieting. It allows you to enjoy foods you love and have occasional indulgences while still working towards your goals. When you are on a trip, it’s especially essential to be mindful of macros so you can create room for new culinary and social experiences without derailing your progress. One great way to do this is by packing high protein, low fat foods that travel easy and by bringing high volume carbs that will curb hunger and help you avoid mindless consuming.
These are some macro-friendly foods that are easy to bring whether you are traveling by land, air, or sea:
I just found this oatmeal and I really like it because I have to fit 150g of protein into my day and I struggle with hitting my fiber.
Macros: 3.5g fat, 31g carbs, 10g protein, 5g fiber
I like it: For breakfast or as a pre-workout snack.
I am bringing Quest protein powder with me in individual servings because that makes it easy to carry my protein onto a plane. It also allows me to bring a few different flavors. When I’m home, I like to use an an organic, all-natural protein, but on a trip, I like to treat myself to the awesome flavors Quest offers.
Macros: 0g fat, 3g carbs, 22g protein, 0 fiber
I like it: During a workout or with my breakfast.
I just discovered Mighty Muffins and think I’m in love. The chocolate peanut butter flavor = heaven. At first, I expected them to be like a protein mug cake, but they taste more like a real chocolate cake. The only addition I would make is adding some frosting or extra peanut butter chips if I have the room in my macros. But as is, they are delicious and only take some water and 35 seconds in a microwave to make. I microwaved one at the gym the other day for some pre-workout carbs and the class stopped during instruction to ask me what smelled so good. I’m hooked! Plus, it would be pretty easy to make one and bring it on a plane so it makes for easy travel.
Macros: 8g fat, 22g carbs, 20g protein, 5g fiber
I like it: As a snack or a pre-workout treat.
A friend just turned me on to these and they are a healthy substitution for my sweet tooth. Made of nothing but real, freeze dried fruit, they are low in macros and super sweet. They’re crunchy too.
Macros: 0g fat, 11g carbs, 1g protein, 1g fiber
I like it: For a post workout snack, or when I’m in the mood for noshing.
Boars Head Ever Roast Chicken Breast
I don’t eat deli meat often since it has so much sodium and is very processed, but when I need to get my protein in, it’s an easy go to and Boars Head Ever Roast Chicken Breast has the best flavor. I plan to bring a few ounces to the airport so I can eat some protein and avoid hunger while flying.
Macros: 1g fat, 0g fiber, 12g protein, 0g fat for 2 oz
I like it: Between meals.
Okios Greek Yogurt
Greek yogurt never bothers my stomach despite my being lactose intolerant, and the Okios Cafe Latte flavor is so delicious it might as well be a dessert. Plus, I’ve heard that if you freeze them, you are allowed to bring them through security for a flight. I’m not bringing any with me this time since my flight is short, but when I fly overseas in the future, I’ll be utilizing this tip!
Macros: 4.5g fat, 20g carbs, 11g protein, 0 fiber
I like it: As a breakfast paired with a protein shake, or as a dessert after a meal.
I’m not a huge salty person, so I rarely crave chips, but I like these for when I can’t stand to eat any more chicken and don’t want to drink a whole protein shake. The sour cream and onion flavor helps mask the fact that they are baked which is good because baked chips seem to taste like cardboard to me. While they are not the greatest chips I’ve ever had, being high protein and basically not using many of my other macros is a plus.
Macros: 2g fat, 5g carbs, 21g protein, 0 fiber
I like it: When I need protein but don’t want to eat high volume foods.
While you can’t bring fruit into another country, apples are perfect for car trips. Honeycrisp apples, Gala apples, and Pink Lady apples are the best varieties, in my opinion.
Macros: 0g fat, 22g carbs, 0g protein, 5g fiber
I like them: When I’m craving sugar and need some fiber.