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Healthy Diet Tips When Traveling

By Claire Bacon, ACN, CNC

We all love the excitement of travel, but what about that feeling that you have to “get back on track” once you get back? Can’t we just maintain our healthy diet while on the road? Sure we can!!

We have compiled our best tips for you, to make it easier to stay on a healthy diet while traveling.

Travel Tips

  • Book an apartment on Airbnb with a kitchen, coffee pot and a blender.
  • Book a hotel with a refrigerator and coffee pot
  • Order groceries online for home delivery – we like Thrive Market or Sunbasket
  • Do not drink unfiltered tap water. Get a water bottle that has an incorporated filter.
  • Try to purchase water in glass bottles, especially in the summer months.

Breakfast Smoothie:

  • Bring a shaker smoothie bottle or a mini immersion blender.
  • Avoiding plastic?  Bring a small mason jar with a lid – perfect for giving your smoothie or Matcha green tea a good shake.
  • Bring your favorite protein powder, collagen powder and/or greens powder.  These can be sold separately, or you can prep small baggies.
  • Ashwagandha powder (helps to cope with the stress of traveling)
  • Beet powder (helps with constipation)
  • Organic stevia packets – for a bit of sweetness (if tolerated).
  • Check our website for more smoothie recipes!


  • Bring your own homemade mix of seeds (sunflower, pumpkin, flax seed) and nuts (cashews, pistachios, almonds, walnuts)
  • Choose dried fruit like cherries, goji berries, dates, figs.
  • Pack your favorite protein bars
  • Freeze some gluten-free flax seed muffins to take with you.
  • Check our website for more homemade healthy snacks!

Hotel breakfast:

  • Ask for oatmeal, with no added sugar.  Add your own seeds, nuts, butter, almond butter, cinnamon, coconut milk or coconut oil to the oats.
  • Have leftovers from the night before
  • Order a fresh & hot breakfast – eggs, sausage or steak and sautéed vegetables


Salads are easy to make if you are staying for a few days, have a Tupperware and room to bring your own ingredients (may like to use an insulated lunch box):

  • BPA-free can of cooked chicken or salmon
  • Easy salad dressing (olive oil, lemon juice, apple cider vinegar, sea salt, herbs)
  • Dried kale chips or beet chips
  • Fresh mixed greens or sprouts (keep in an air-tight container, put a paper towel at the bottom)
  • BPA-free can of chickpeas or any beans
  • Seeds and nuts.
  • Gf crackers (we like Mary’s Gone Crackers)
  • Hard boiled egg (these will smell, so don’t open in closed quarters)

Make a Quick Wrap:

You can use a corn or flour tortilla (if gluten is tolerated) or a coconut wrap from Thrive Market.  Prepare a few ahead of time, secure with toothpicks and store in a Tupperware.  What can you put in a wrap? Anything from the items mentioned above under “Salads.”

Example:  Coconut wrap filled with a high quality deli meat, sprouts, arugula, and olives, drizzled with olive oil and lemon or hummus or tahini.

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