9 Simple Strategies for Eating on Vacation (Without All the Stress)

It’s Thanksgiving week here in the States, so I want to talk about something that people go through every year:

How do you navigate a week of vacation without feeling stressed, restricted, or like you’ve “measured” your progress?

First things first:

There is no “right” answer that works for everyone, all the time, forever.

Instead, our goal is to practice making proactive choices that feel right for YOU.

Let’s find out.

Option 1: “I want to stay on my current plan.”

Some people are on a roll to go on a week’s vacation. They found momentum. They feel great. And sticking to the plan – even if it will be more challenging – will feel worth it.

This often looks like:

• Make deliberate choices around alcohol, desserts, portion sizes, etc.
• Plan ahead to have options available that fit your plan. (like bringing extra vegetables or sparkling water to drink)
• Be ready to set boundaries with your loved ones

And if you are: great!

You don’t have to apologize for wanting to keep a good thing.

Option 2: “I’m taking this week off from thinking about nutrition and training.”

For others, taking a week off on vacation is a better decision.
.
They know that things will already be hectic, and the added stress of trying to stick to their routine isn’t worth it.
.
Of course, progress can slow down for a few days, but it’s good not to always optimize for “fitness”.
.
Instead, let’s put a plan in place so you can get right back into your routine after the holiday break. 😃

Option 3: “I want a flexible middle ground.”

In my experience, this is the sweet spot for most people.

Sticking to a few strategies that feel good without being too restrictive will help you keep up the momentum during the holiday week.

Here are some of the ones we have found to be most successful. Think of it as a “Choose Your Own Adventure” menu.

Strategy: Protein and vegetables first

As much as possible, focus on getting a portion of lean protein and a fruit or vegetable on your plate with every meal (in addition to whatever else you want to eat!) Eating protein and fiber will help you feel healthier and make sure you prioritize some great nutrient-dense foods.

Strategy: Increase your water intake

Keep a bottle of water, sparkling water, or other low-calorie drink on hand. If you drink alcohol, try alternating it with a glass of water. This can help you find a better balance throughout the night.

Strategy: Scout out options in advance

It is easier to make a choice in advance than in the moment. Scan the menu (if you’re in a restaurant) for some buzz words, and see what you can find that still sounds delicious!

Strategy: Put it on a plate

When possible, put the food on a plate first before eating. Using smaller plates at a buffet can naturally help regulate portion sizes while also recording how full you actually feel.

Strategy: To-go box

Ask for a box to go right at the start of your meal (or bring a container if you’re visiting friends or family.) This takes the pressure off picking more food if you don’t really want to. You have it, and you can easily put it away for later on.

Strategy: Treat yourself

Finding a balance between treating yourself to a special occasion and going off the rails can be difficult. One way I like to think of treating myself is not only to enjoy food and company, but also to feel good when I wake up the next day (physically).

Strategy: Balance throughout the day

Consider having a lighter meal to balance out a heavy meal. If you know that you will have a larger meal than normal at some point of the day, try to prioritize protein, fruits and vegetables in your other meals.
.
Big meals tend to have rich foods with lots of delicious carbohydrates and fats, so you don’t have to worry about getting enough of those and it can still balance your day as a whole.

Strategy: Fork down between bites

Putting your fork down between bites gives you a moment to enjoy your food, not hasten a meal, and to be more aware of your appetite. easy money!

Strategy: Pack snacks

If you’re traveling, consider packing some easy snacks to take with you. Fruit, nut packs, protein bars and jerky work really well and are great in a pinch or to supplement your meals!

—

Not all of these strategies will suit your needs – and that’s the point! They don’t need it.

If you can pass by reactive decision to proactive, You can enjoy your vacation however you choose to do it, without all the stress around it, if you “get it right” – even if it means taking a break from optimizing for “fitness” entirely!

I want to point out that not all holiday stress comes from food.

The holidays can be an extremely busy or lonely time for many, so if this is you, please know that I know how you feel, and I’m thinking of you. ❤️

– Matt

PS If you want a downloadable “menu” of these options, here’s one we have gathered for our coaching clients and I would like you to have it.