Look up the menus from 3 of your most common restaurants to eat out at. Find 2 healthy meal options at each one so you can be prepared the next time you go out.

 

Teaching:

It’s definitely possible to eat healthy while traveling. Your quality might go down a tad, as you might not always be able to get grass-fed or wild caught, but you can certainly watch the calories and balance the macros. It just comes down to remembering your basics – Protein – Carb – Fat. Here’s some tips…

Part 1: Mastering Restaurant Eating

Support Local Small Business & Farms!

• More restaurants serve local meats & veggies today than ever before.  Look for those “foodie”, non-chain restaurants
• Grass-fed & Free-Range meats, organic veggies, gluten-free

 

Do your Research!

• Ask Around 
• Search Online
• Recommend Places You’ve Found or Heard About When Dining w/Friends

 

Don’t show up starving!

• Take an Apple or other Fruit
• Eat a Light Snack before going

 

What to drink?

• Water with lemon
• Seltzer or Club

 

Appetizer?

• Choose Meat or Veggies

 

Hold the bread!

• Ask Wait-staff not to bring bread to the table
• Ordering a Hamburger or other “Sandwich”? Ask for “No Bun”.  Even Fast Food Places will comply.

 

Main Dish should Contain:

• Protein (meat, fish, poultry, eggs)
• Carb (Fruits & Veggies)
• Fat ( Olive Oil, Butter, Coconut Milk, Avocado)

 

Ask For:

• Grilled or Baked in butter, not oil OR grill dry
• Ask for Guacamole or Avocado on the side
• Steamed or Grilled Veggies
• Baked Sweet Potato instead of Regular Baked Potato

 

Create Your Own Meal!

• Get the Biggest Salad & add protein
• Ask for toppings like grilled veggies
• Ask for Olive Oil & Vinegar or Dressing on the Side
• No Croutons!

 

Need a Little Sweet?

• Try Fruit – Grilled or as a Side
• Black Coffee or Espresso

 

Breakfast – Stick to Traditional:

• Eggs (cooked to order), Bacon, Sausage (gluten-free), ham, & steak
• Fruit instead of hash browns, pancakes, toast or biscuit

        Want an OMELET?

• Ask for NO PANCAKE BATTER 
• Are Eggs “Fresh Cracked” or from a bag?

 

Part 2: Airport Eating

• Find a restaurant once you’re settled in and waiting for your flight. Grab a solid meal before hopping on that long flight. Same as above applies. 
• Pack snacks. Jerky, trail mix, dried fruit, protein bar are all great purse/backpack snacks to bring along for a flight. 
• As soon as you get off the flight, plan for a meal. Where will you eat? Find a nearby restaurant and get a meal in. 
• Intermittent fasting is a great thing when it comes to travel! These are perfect days for an intermittent or a full day fast.

Part 3: Traveling to Another City?

Do your research! What’s there? Spend 10 minutes perusing the internet. Easy google “healthy restaurants Austin, TX”. Look through some menus.

 

AND HERE’S A WONDERFUL RESOURCE FOR PLANNING ROAD TRIPS/FLYING WHEN IT COMES TO FOOD:

https://www.stevespaleogoods.com/Protein-Sampler-p/sampler-protein.htm

 

Furthered Learning Articles On Today’s Topic:

https://ultimatepaleoguide.com/eat-paleo-on-the-road/

https://paleoleap.com/paleo-and-travelling/