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Got travel plans? Stay on track with this Low Carb Diet Plan for the road


We’ve all been there, it’s time to hit the road and we are nowhere near ready. We finish packing in a rush, get the car loaded up and speed off toward the airport with no thought given to what we are going to eat for the next 2-7 days while we are away. Or we think that traveling=vacation from our “overly strict” low carb diet plan.

 low carb diet plan
This inevitably leads to a multi day binge on junky fast foods that completely derail hard won progress toward positive health goals and initiatives. Energy levels tank, immunity goes kaput and weight goes up. Now it’s time to detox and get back on the wagon, just to get back to where you were before you hit the road.


This doesn’t only apply to travelers though, all of us get super busy at one time or another and the tips that I share will be super useful for anyone who feels like they just can’t keep up, whether its traveling or getting the kids to school on time, this post is for you.

Prepare your traveling low carb diet plan ahead of time

You know the adage, “If you fail to plan, you plan to fail” You absolutely must take some time before your departure date to create a simple and effective plan that will work for you and your situation.


As a refesher, check out the basic NRG diet guidelines and ideal meal proportions here  


Your plan should include the following:
  • what/where to eat while traveling (in the car, at the airport, etc)
  • what/where to eat while at destination
  • what foods need to be purchased and/or prepared ahead of time
  • what to do in case of an emergency


Taking a minute to sit down and actually write out this simple plan will help you solidify both your plan of attack and create an additional level of commitment to sticking to the plan once it is set in motion.

What to eat while traveling

If you are road tripping, convenient foods to eat in the car are essential. These types of foods typically fall under the snack food umbrella. Luckily, there are a ton of ideal snack type foods that are NRG approved.


Two key components of a solid snack attack plan is proper prep and proper storage.  Small ziplock bags are a godsend for prepping foods and packing them in snack size portions. To store your food grab a small cooler to keep your food fresh for longer periods of time.


Straight off the shelf options:


With a little prep:

  • hard boiled eggs
  • peanut butter celery boats
  • cream cheese celery boats
  • apple slices and cheese
  • turkey and pesto rolls


A combination of these foods can easily keep you going all day while on a road trip or even while switching planes at the airport. The key is to have them prepped and ready before hand.

What to eat at your destination

If it is a business trip or vacation, you will probably be eating out quite a bit. Take a minute during your planning stage and scout out what restaurants and grocery stores will be easily accessible where you are staying. Check out www.menupages.com and www.opentable.com   for restaurants and www.maps.google.com for grocery stores.


When it comes time to order, here are a few rules to follow:
  1. Avoid complementary bread and chips
  2. No sweet drinks (regular or diet soda, sweet tea, lemonade or fruit juice)
  3. Choose grilled meats over battered and deep fried
  4. Avoid pasta and rice
  5. Always substitute veggies or a side salad for french fries as a side
  6. Watch the portion size. Most restaurants pack 2-3 meals of food onto one giant plate. Consider splitting the meal or having half of it packaged to go before they bring it to the table


Full meal salads are an excellent way to stay on track and are available at almost all restaurants.


If you won’t be eating out as much, here are a couple of non-cook meal ideas that should be available at most grocery stores:

  • Rotisserie chicken with a bagged salad and olive oil based dressing
  • Premade full-meal salad in the deli section


If you are staying with friends or family, you may need to have a conversation up front about your food preferences.  There is potential for a little back lash so try to word it in a way that lets them know how hard you have been working and how much it means to you to stay on track.   

In case of emergency

Unexpected twists and turns should be expected when traveling. You take a wrong turn and go an hour out of your way, a flight gets delayed or you end up waiting for others who are late.  The primary thing that you want to avoid in general is getting famished. Once you get to that point, your primal instincts kick in and you are prone to prowling around and grabbing whatever food stuff is closest and easiest, which is usually not NRG approved.


In order to avoid this, have a special stash in your purse, pocket or glove box. Whether its a bag of almonds or a Tanka Bar, keep something available. And of course, don’t touch it unless its an emergency. That way you will always have it when you need it and you won’t have to regret the m&m binge because you weren’t prepared. 


Eating right is hard enough as it is and eating right while on the road can be darn near impossible. But with the right planning and preparation you can easily and effectively set yourself up for success.


And remember, these tips don’t just apply to travelers, they are just as applicable to busy people and will keep the metabolic monsters away in the inevitable time crunch.

What are your travel plans and how do you plan to keep your diet in tip top shape?

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