How to eat healthy while working out of town?

January 4, 2026 •

3 min read

According to a 2024 survey by Healthline, over 60% of people struggle to maintain a healthy diet while traveling for work, often leading to weight gain and fatigue. Successfully navigating this challenge requires a proactive plan, making it possible to eat healthy while working out of town and stay energized for your business engagements.

Quick Summary

This article provides actionable strategies for maintaining a healthy diet during business travel, covering how to pack smart, make informed restaurant choices, use grocery stores effectively, and leverage hotel amenities for nutritious meals and snacks.

Key Points

Plan Ahead: Strategize your meals and snacks before you leave to avoid impulsive, unhealthy decisions on the road.
Pack Smart: Carry non-perishable snacks like nuts, protein bars, and dried fruit to control cravings and fuel yourself between meals.
Choose Lean Proteins: When dining out, opt for grilled, broiled, or baked lean meats and fish over fried or creamy options.
Utilize Grocery Stores: Stock up on fresh produce, yogurt, and pre-made healthy meals from a local market for easy hotel-room dining.
Stay Hydrated: Drink plenty of water to manage hunger and fatigue, avoiding sugary beverages.
Practice Mindful Eating: Pay attention to your body's hunger and fullness cues to prevent overeating at large restaurant portions.

Plan Ahead: The Foundation of Healthy Travel

Staying on track with your nutrition plan doesn't happen by accident when you're away from home. It starts with planning before you even leave. A little forethought can make all the difference, preventing impulsive, unhealthy choices born of convenience or hunger.

Pack Smart: Your Portable Pantry

One of the most effective ways to control what you eat is to bring your own food. While you can't pack everything, carrying essential, non-perishable snacks is a game-changer. This helps you avoid high-calorie, low-nutrient airport and rest-stop options. A small, insulated bag can expand your options to include perishable items as well.

Consider packing a variety of these items:

Protein bars: Choose low-sugar, high-protein options for sustained energy.
Nuts and seeds: Almonds, cashews, and pumpkin seeds are excellent for healthy fats and satiety.
Dried fruit: Options like dried apricots or raisins can satisfy a sweet craving in a healthy way.
Beef jerky: A good source of lean protein, just check the sodium content.
Individual nut butter packets: Great for adding protein to apples or crackers.
Tea bags: Herbal or green tea can be a relaxing, calorie-free drink in your hotel room.

Navigate Restaurants with Confidence

When dining out is a necessity, which it often is on a work trip, you can still make healthy choices. It's about being strategic from the moment you scan the menu to the final bill. Don't be afraid to ask questions or make special requests. Most restaurants are willing to accommodate.

Decoding the Menu

Look for key words that indicate healthier preparation methods. Phrases like 'baked,' 'broiled,' 'grilled,' 'poached,' or 'steamed' are typically better than 'fried,' 'breaded,' or 'creamy'.


Healthy vs. Unhealthy Restaurant Choices	Healthy Choice	Unhealthy Alternative
Grilled chicken breast or salmon	Fried chicken tenders or fish and chips
Side salad with vinaigrette	Salad with creamy dressing and croutons
Steamed vegetables	Sautéed vegetables with excess butter
Baked potato with a little salsa	Loaded baked potato with cheese and bacon
Skipping appetizers or opting for a broth-based soup	Fried calamari or cheese sticks
Asking for sauces on the side	Allowing sauces to be smothered over the dish

Master the Grocery Store and Hotel Room

Even if your hotel room lacks a full kitchen, a quick trip to a local grocery store can provide you with a wealth of healthy options. Many hotels now feature mini-fridges, making short-term food storage easy.

Quick and easy grocery store meal ideas:

Breakfast: Greek yogurt, fresh fruit, oatmeal packets, and hard-boiled eggs from the prepared foods section.
Lunch: Ready-made salads with grilled chicken, deli meat, whole-grain bread for sandwiches, and vegetable trays with hummus.
Dinner: Rotisserie chicken paired with a bagged salad or pre-cut veggies. Some grocery stores even have a soup bar with healthier options.

Stay Hydrated and Mindful

Travel can throw off your hydration levels, leading to fatigue and cravings that are easily mistaken for hunger. Staying hydrated is one of the simplest and most powerful tools for maintaining your health. Carry a reusable water bottle and fill it up whenever possible. This helps you track your intake and avoids sugary drinks. Additionally, practice mindful eating. Pay attention to your food and how you feel, which helps you recognize when you're full.

Conclusion: Making Healthy Eating a Habit on the Road

Eating healthy while working out of town is not about perfection, but about consistent, smart choices. By planning ahead with packable snacks, navigating restaurant menus strategically, and leveraging grocery store and hotel options, you can maintain your energy and focus. The occasional indulgence is fine, but making a habit of mindful choices will leave you feeling your best. As a final tip, consider checking menus online before you arrive at a restaurant to plan your meal and avoid last-minute, pressured decisions. For more nutritional guidance, the official MyPlate website provides excellent resources on balanced eating. [https://www.myplate.gov/tip-sheet/dine-out-take-out]

Frequently Asked Questions

Opt for places that offer salads with grilled chicken or veggie burgers. At Mexican fast food, choose burrito bowls with extra veggies and lean meat, and skip the sour cream and excess cheese. At sandwich shops, opt for whole-grain bread and load up on veggies.

Start with a large plate of salad and other fresh vegetables. Then, move to the lean protein options like grilled chicken or fish. Avoid fried foods, heavy sauces, and excessive carbohydrates. Focus on filling up on nutrient-dense options first.

You can still prepare many healthy meals. Look for microwavable quinoa or brown rice cups, steam-in-bag vegetables, and pre-cooked chicken breast strips. Oatmeal packets for breakfast and simple soups also work well.

Review the restaurant menu online beforehand to identify your healthy options. Don't be afraid to order first to set a healthy precedent. If wine is offered, stick to one glass. You can also discreetly ask for sauces on the side or a smaller portion.

Nuts, seeds, dried fruit, protein bars, and beef jerky are all excellent options. Individual packets of nut butter are also great. A portable bag of healthy trail mix is an ideal, calorie-dense snack.

Carry a reusable water bottle and drink from it constantly. Many airports and hotels have filtered water stations. If you want more flavor, add a lemon wedge or some herbal tea bags to your water. Staying hydrated also helps reduce cravings.

Yes, many apps allow you to log food even when you don't have perfect information. Use nutritional information from restaurant websites and estimate portion sizes conservatively. It's more about being mindful and aware of your intake than being perfectly precise.