Eating (and staying) Healthy While Traveling for Work: A Comprehensive Guide

As someone who used to travel every other week for work, I quickly learned it comes with long days, tight schedules, and a lack of control over food choices, making it easy to slip into unhealthy eating habits. But eating healthy while away from home was important to me - plus I had to keep my energy levels up and my mind sharp. With a bit of planning and some smart strategies, you can make healthy eating a reality even during your busiest work trips.

Plan Ahead to Make Healthier Choices on the Road

Research Healthy Dining Options in Advance

Before you leave for your trip, take a few minutes to research the restaurants near your hotel or meeting locations. Use apps like Yelp, HappyCow, or even Google Maps to find eateries that offer nutritious meals. Many restaurants now post their menus online, so you can scout options in advance, choosing places with healthier menu items like grilled fish, salads, or whole grains.

Locate Other Healthy Food Options

Many savvy business travelers often look for a grocery store or a superstore like Target in the area to maintain healthy eating habits without needing to do any cooking in their hotel room. This is one of my go-to tavel tips. Mainly because I loved making my own delicious coffee in my room vs drinking the terrible hotel coffee, or going to pick up coffee.

So while I'm getting my coffee at the store, I grab some other healthy options like pre-packaged meals, fresh-cut fruits, and vegetables, as well as salads, yogurt, and lean protein options that are perfect for easy, healthy meals and snacks. You can stock up on items like rotisserie chicken, pre-washed greens, hummus, whole grain wraps, and hard-boiled eggs for quick meals that don't require much preparation. This allows you to eat healthy on the go without sacrificing convenience.

Pack Snacks and Meals for Eating Healthy on Travel Days

Airport food courts and highway stops can be a minefield of unhealthy temptations, so packing your own healthy snacks can help you stay on track. Opt for portable, non-perishable snacks like nuts, seeds, dried fruit, or protein bars. Check out some of our faves here. If you have a cooler or insulated bag, you can even bring items like hard-boiled eggs, veggie sticks, and hummus for more filling options.

Make Smart Choices at Restaurants and On-the-Go

Look for Menu Items That Are Grilled, Steamed, or Roasted

When dining out during business trips, avoid dishes that are fried or breaded, as these tend to be high in unhealthy fats and calories. Instead, look for cooking methods like grilling, steaming, or roasting, which use less oil and help retain the nutrients in your food. Grilled chicken, roasted vegetables, and steamed fish are often available on most menus and make for healthier choices.

Choose Salads, Soups, and Lean Proteins Over Fried Fast Foods and Heavy Sauces

Salads and soups can be a great way to start your meal or even serve as a main course. Choose salads that are loaded with veggies, lean proteins, and light dressings—avoid creamy dressings, which are often calorie-dense. Soups can also be a smart option, particularly broth-based varieties like minestrone or chicken vegetable, which are filling but not too heavy. Additionally, opting for lean proteins like chicken breast, fish, or plant-based proteins will keep you full without overloading on saturated fats.

Stay Hydrated and Limit Alcohol Consumption

Carry a Reusable Water Bottle with You at All Times

Traveling, especially by plane, can dehydrate your body quickly. Bringing a reusable water bottle helps you stay hydrated and reduces the likelihood of mistaking thirst for hunger, which can lead to overeating. Many airports, hotels, and conference centers have water refill stations, making it easier than ever to keep your bottle full.

Limit Alcoholic Beverages to One or Two Drinks Per Day

It’s common to attend work dinners or networking events where alcohol is served. While an occasional drink is fine, excessive alcohol consumption can lead to poor sleep, dehydration, and overeating. If you do choose to drink, try to limit yourself to one or two beverages and opt for lighter choices like a glass of wine or a vodka soda. Also, alternate alcoholic drinks with water to stay hydrated and avoid overindulging.

Incorporate Physical Activity into Your Routine While Traveling

Take Advantage of Hotel Gyms or Local Fitness Classes

Many hotels offer fitness centers that are equipped with everything you need for a quick workout. If your hotel doesn’t have a gym, look for nearby fitness classes or walking paths to squeeze in some sort of exercise. Platforms like ClassPass can help you find fitness studios offering yoga, spin classes, or even HIIT workouts in your destination city.

Free Online Classes

If your gym options are limited, turn to your laptop or cell phone. There are tons of free apps and YouTube videos that can provide you with a workout you can do from your hotel room or outside. Save yourself some time, if you know this will be your only option before you go, go ahead and do the research to find the classes so that you don't waste precious time looking around for the perfect fit. We love Sara Beth Yoga or check out this hotel no noise, low impact, HIIT workout.

Walk Instead of Taking Taxis or Public Transportation When Possible

Walking is an easy way to incorporate physical activity into your day without setting aside time for a formal workout. If your meetings or destinations are within walking distance, skip the taxi or ride share and walk instead. Not only will this help you stay active, but it also allows you to explore new surroundings and stay energized throughout the day.

Conclusion

Sticking to a healthy diet while traveling for work doesn’t have to be difficult. By planning ahead, making smart choices, and staying hydrated, you can fuel your body properly even when you're away from home. Incorporating physical activity into your travel routine is another way to ensure you feel your best. Remember, prioritizing your health on the road isn’t just about avoiding weight gain or staying fit—it’s about staying mentally sharp, energized, and focused on your work. Safe travels and stay healthy!

This approach ensures that even on your busiest work trips, you can still stay on track with your health and wellness goals.