Travelling for work.

owlprincess1234

I was wondering if anyone had any tips and ideas about staying on plan while travelling for work.

Some times I stay in hotels for 2-3 weeks at a time. Most of these don't have more than a fridge, occasionally a microwave. Traveling for work is always my downfall. I spent long hours at our stores 13-14hrs shifts and since I don't drive, I can't just leave to get a bite and come back.

Any ideas for quick meals, easily prepared without dishes or utensils, or recommendations for frozen options that are tasty and not so crazy on the sodium? Snack that are filling, high calorie and easily transported (no Tupperware)

I really want to make this work this time. I always succeed for a few weeks, but as soon as I get on the road for work, I resort to pizza, delivery foods, or I don't eat all day except for breakfast and then at night go nuts on garbage.

Anyone do a similar job? What was your experience and how did you make it work?

atypicalsmith

I know someone with a similar job and he works out all the time but is still about 200 pounds overweight because he eats out all the time. Most hotels provide a continental breakfast and include boiled eggs; eat a couple of those. Since you don't drive, I assume you're flying and once there, can't go grocery shopping. Since you are spending time at your stores, do they not have employees who can give you a ride to a grocery stores? There are a lot of things you could do besides eating pizza and other garbage.

Sabine_Stroehm

I have to travel often. For ME (ymmv) having a plan, a fairly strict plan, helps. I've been maintaining for 14 years. When I travel, I aim for lower carb, and higher fiber. And the rest takes care of itself.

owlprincess1234

The stores are typically run by 1 employee and me if I'm there to audit, train, etc..

I can go to the grocery store! I just am always sort of stuck as to what to get. I buy things like hummus, fruits, etc, but it always feels like snacking and never meals. I also can't weigh or measure anything.

The pizza, delivery usually happens on week 2 when the stress levels getting nutty and the hummus and yogurt have turned bad from forgetting to eat all day.

atypicalsmith

If you can go to the grocery store, and you have use of a microwave and refrigerator, not to mention food available at the hotel, you should be able to do this with a little creative thinking!

tara_means_star

If it were me, I'd probably buy sandwich stuff, granola bars, string cheese, soups, and salads if I had a fridge (not sure if you do). When you get to the point of ordering pizza, are you in a town with other delivery options? There are some place near where I live that you can order sandwiches or salads for delivery...?

jmackey1980

I hope we can keep this thread going with great ideas. I travel for work freqently, but most of my trips are 3-5 days in duration. Some of what I do include taking ziplock bags with 1/2 cup of oatmeal that I can microwave in my hotel rooms. I also try to pack two sandwiches which get me through the time on the plane, plus lunch the next day.

A big struggle I have is that the industry I'm in is based a lot on relationships, many of which are fostered in the happy hour time period. This for me is a large part of my current weight gain, too many beer and chicken wings while on the road consistently. It may sound silly, but when traveling and trying to eat better, the thing I do try to do is stick to scotch since I tend not to down it like beer and to make sure I make a point of getting in a good work out each day at the hotel gym so I'm at least partially offsetting the more limited meal options.

I'd love to hear more ideas that I can hopefully borrow/steal.

gardensneeze

Hi there, I travel a lot for work both domestically and internationally. I understand your plight! It took me a few years to wrap my head around how to do it. I find it varies depending on where you go, eg when I'm in Southeast Asia it's really easy to eat grilled seafood and vegetables, whereas in the Middle East when I was stuck at a computer for 16 hours a day, it was shwarma and kebab deliveries plus ice cream which got our team through and I piled on more than 25 pounds in 3 months as I didn't have time to exercise. When I'm in Africa, I usually travel with these AMAZING prepared Indian curries which are vegetarian, preservative free and really delicious. They come in a bag and you just microwave them or boil in the bag. They're a revelation especially when you're being offered more scrawny chicken with feathers still in it, and it's hard to say no!! (There are dozens of brands which make those curries, I highly recommend them, they're long life and very nutritious - here is one brand, you should be able to find some online http://www.maharajahschoice.com/product_ready_meals.php)

Always take sneakers and a swimsuit for swimming and walking/running or using the hotel gym. I also travel sometimes with a yoga mat for floor work - resistance stuff and a yoga session or two on youtube.

It's extreme, but you might want to invest in a single gas burner and take a pot with you. Get permission of the hotel management (or seek out only those hotels with kitchenette facilities) and with a pot or pan you can reheat meals you've packed from the fridge.

Snacks - I also used to fall victim to the amounts of local snacks and sweets. I now travel with my own teabags, stevia, nuts, fresh fruit which travels well like apples, and my own muesli.

Domestically, I stock up on things at a supermarket such as instant couscous, cans of tuna, salad ingredients, bread, sardines, dips, carrots for snacking, fresh soups and so on. I have never bought a ready-meal in my life.

I hope this helps!!

gardensneeze

You might also want to travel with a sandwich press/jaffle maker and make pizza pockets, grilled cheese/tuna/tomato, baked beans and have those with soup.

gardensneeze

jmackey1980 wrote: »

I hope we can keep this thread going with great ideas. I travel for work freqently, but most of my trips are 3-5 days in duration. Some of what I do include taking ziplock bags with 1/2 cup of oatmeal that I can microwave in my hotel rooms. I also try to pack two sandwiches which get me through the time on the plane, plus lunch the next day.

A big struggle I have is that the industry I'm in is based a lot on relationships, many of which are fostered in the happy hour time period. This for me is a large part of my current weight gain, too many beer and chicken wings while on the road consistently. It may sound silly, but when traveling and trying to eat better, the thing I do try to do is stick to scotch since I tend not to down it like beer and to make sure I make a point of getting in a good work out each day at the hotel gym so I'm at least partially offsetting the more limited meal options.

I'd love to hear more ideas that I can hopefully borrow/steal.

Yes the socialising is hard. I switch to vodka, soda and fresh lime when I travel and just try and exercise portion control and good menu choices.

mrsloganlife

I am in a similar boat as well. What I do after I check into my hotel and get a 'lay of the land' so to speak is then hit the grocery store. I have found these Sandwich Thins that have been perfect to put a little deli meat in, whatever I am feeling and then if I want it warmed nuke it in the microwave. I also get granola bars and a couple of bananas for snacks. I buy bottles of water/flavored water so I am not tempted to get a large soda.

I am relationship based when I travel so I do have partners that want to take me out to dinner/happy hours. I try and pre-log as much as I can. I go to my markets frequently so I know almost all of the restaurants and their menus and can pre-log from there. When it comes to happy hours sometimes I just do a mocktail (diet soda with a lime, club soda with a lime) so I'm not drinking calories. However if I do have a beverage, I make up my mind before I order on a whim, and I pre log that.

There will be times where it is fast food or pizza--it happens with road warriors! There is a lot of information out there on how to eat this without derailing everything. I have actually learned that if I must go to a fast food place or quick service place that kids meals are satisfying without the calorie overload and subsequent guilt.

Also--make time to exercise. Every hotel has a fitness center that you can utilize. I also do things in my room and outside if weather permits. Sometimes I find myself in the fitness center at 9:30 at night because that is the first time I'm in my hotel all day, or I have to wake up an hour or two earlier to get my workout in before it is time to work.

Travelling for work is hard, but with some creativity you can still lose weight while travelling.

enterdanger

I tend to stay somewhere with breakfast buffet and I try and eat my protein in the morning like eggs and toast. Something substantial but not too caloriffic. Then I smuggle stuff like fruit, yogurt, granola, bread and cheese if they have it out up to my fridge in my room. This way I'm guaranteed to have 2 reasonable meals. I almost always have a working lunch and try to make good decisions there. For lunch, you could go fast food. Several fast food chains offer healthy options. I love McDonald's southwest salad with grilled chicken. Chic fil a has nice options and burger kings veggie burger isn't awful. My downfall is working crazy hours and succumbing to room service.

fitnessfoodtravel

I bring the tuna and crackers combo, protein powder, quick oats, Luna and Larabars, nuts, and when I eat out, I always chose soups, chilli, or salads. I even bring cucumbers and peppers since they don't need to be refrigerated and you can cut them with a plastic knife. Loading up on frozen burritos, kale, cauliflower, broccoli and sweet potatoes to be warmed up in the microwave might be good too!

EliseRenkonen

I also travel for work, so I know your pain. After a 10-13hour lond distance flight you are not at your best to plan your meals. Here's the little, I have done so far:
- HOTEL LIFE: I choose hotels where I know they are there to serve their loyal customers and have "healthy options on their room service many". My healthy options are: omelet with lots of vegetables and no cheese, green salad (if they have, I ask to add tuna/chicken). Or order a chicken with side salad. Steamed/grilled seasonal vegetables are also a good option. If there's a grocery store near by, I'll buy greek yogurt, berries and fruit.
- LONG MEETING DAYS: I'll carry little plastic bags (zippers) with me and fill those with red bell pepper slides, baby carrots, almonds or just banana/apple
Not really creative, but better than going for pizza and hamburgers.

perifecto

I travel for work, typically by car leaving Sunday and returning Friday afternoon. I stay in extended stay hotels in my regular travel locations like Homewood Suites which have a kitchenette. My sister has a trick in other hotels that typically don't offer all rooms a fridge or charge for it. She tells them she needs a fridge for medication when making reservations or by calling concierge before arriving. They will provide a fridge for free and not question her.

Homewood Suites and Residence Inn by Marriott both provide grocery shopping service for no charge above the cost of your purchase. You drop the list by a certain time and they get your stuff and leave it in your room or fridge. Being as specific as possible for brand/size of items helps, but to get fresh fruit/veg or things like those shelf stable Indian lentil or curry meals, it is pretty convenient when you don't have a car or much free time.

I can pack at least 4 Atkins shakes in my large suitcase even when flying. However, when driving I can take a whole case from Sam's Club if need be to cover me when I have no free time. Hotels have ice machines, so taking my own Ziploc bags allows me to fill the sink or a gallon bag with ice and chill shakes when nothing else is going right for food choices.

Lots of hotels have breakfast items which include yoghurt, boiled eggs, oatmeal packets or meal bars. I have a coworker who brags that he has never paid for a meal out while traveling for more than 30 years. He gets extra eggs or other items at breakfast then takes those to the office and to his hotel room. He gets a free lunch packed by the hotel at Homewood Suites in one location because he is a regular customer staying one or two weeks per month, and he was bold enough to ask. They serve hot dinner Monday-Thursday from a great grocery that has things like roasted chicken, salads, vegetables and more on addition to a full breakfast daily. As he is willing to eat the leftovers from the previous dinners, the hotel is fine with keeping a happy guest fed from what might otherwise be wasted or eaten by staff.

The provided hotel oatmeal, breakfast bars, fresh fruit and things can be easily packed for later if you travel with meal prep containers and Ziploc bags. A pack of oatmeal made with hot water from the office/hotel room microwave or coffee maker with nuts and dried fruit you brought from home is healthier than many fast food or vending machine snacks. Taking a good brand of low sugar/fat replacement bars in your suitcase or having them purchased by a hotel service along with your fresh fruit and vegetables and more if you can cook just requires doing a little research and planning. My brother in law is a mulitary officer who is gone for weeks or months in hotels, so he cooks full healthy meals in kitchenettes.

I keep a large canvas bag for car travel stocked with an heat-resistant glove, plastic wrap, can opener, cooking spray, multiple sizes of Ziploc bags, Gladware microwave storage containers, paper plates/bowls, plastic utensils, tiny condiments/seasonings, small dishwashing liquid, dish sponge, dish towel and oatmeal. The hotel has cookware, dishes and utensils but nothing portable for packing lunches for work days. When I pack my suitcase, I pack the food items for the week that don't need a fridge in my kitchen bag. Once at my destination, typically I hit the grocery Sunday night or after work on Monday.

In addition to taking workout clothing and swimsuit, I take a small portable speaker to use with the music on my phone for exercising in my room or in the pool. The gallon Ziploc protects my phonecand speaker poolside while I do water aerobics. I take a flashlight for walking and emergencies. If I take a laptop, I take a couple of exercise DVDs. However, using hotel wifi in recent years there are plenty of things on YouTube for exercise.

karahm78

I tend to do eggs and fruit for breakfast from the lounge and a salad for lunch. Dinner I like to get sushi or Chipotle, and I go to the fitness center and put in some time on the treadmill.

My downfall is business dinners, I tend to lose my willpower when eating at nice restaurants. I have switched my drinks to Malibu and diet, or light bottled beers to keep the alcohol calories in check.

owlprincess1234

Some of these are great tips! I'm going to read through these again when I get home.

Any other tips would be greatly appreciated! I think I might need to start checking baggage, I usually opt for a small carry on but maybe if I brought more supplies I'd be more motivated.

Cortneyrenee04

There's some soup I've been relying on a lot. It's in a box and travels so well. The brand is Pacific and it's low sodium. I literally drive around town drinking it out of the box! There's so many options. Just be creative and don't worry about what what might be "normal". The same pizza delivery places likely have salads, too! There are choices.