Travel Tips, filler foods and advice for filling macros with
What to do when you travel! This is a question that I am asked a lot. This is a tricky question especially at the beginning of your tracking journey when you are still learning what to do. So below you will find a list of easy to pack foods and advice for eating out!
Eating out advice:
You should order whatever you want for any meal as long as you have planned for it and it fits your day!
The best way to track your macros on the road is by estimating what is on your plate to the best of your ability. Please just realize that it might affect your scale weight for a few days which is no big deal in the grand scheme of things. Don’t be afraid to ask the cooks to steam and or not to add any extra oils!
But if you are brand new to this stuff, I know that having some “safe” options can help.
Breakfast: ask for Egg white omelet add a ton of veggies, turkey bacon and always ask them to cook it in no oil. They drench everything in oil even the healthy stuff.
Lunch: whole wheat light bread, turkey sub loaded with veggies, pizza no cheese or very light cheese, lettuce wrapped sandwich, grilled chicken, baked or broiled veggies.
Dinner: Chicken or steak fajitas, grilled protein, mashed potato (be cautious of butter and or sour cream) steamed baked or broiled veggies, and any of the lunch options above.
Salad with Grilled Chicken (watch the “extras” like nuts and dressing)
Salad with Grilled Shrimp
Salad with Game Meat
Egg White Omelets
Grilled Chicken Sandwich (watch the “extras”)
Fish Entree (white fish is a bit leaner than other types of fish)
Grilled Chicken Entrée
Chicken or steak fajitas (cheese and sour cream is where all the fat is!)
Game Meat Burger
Obviously, this is an in-comprehensive list, but I wanted to give you a few ideas
Watch Out For The Sneak Attack…
Avocado / guac (omega 6s, in all their glory, can indeed make you fat)
Easy to pack items: TO HIT YOUR MACROS ON THE GO!!
Bars (Quest, cliff, victory, Think Thin, gluten free Lara Bars, Zone.. etc)
Shake mix in zip lock bags in suitcase(1-2 servings)
Trail mix small bags or bulk
Beef or turkey jerky
Sunflower seeds ( be sure to measure
Justin’s almond or walnut butter
Packs of almonds and dried fruit for workouts
Dry apples, pears and berries for oatmeal packs
Oatmeal Quaker packs with zip-lock over them. Those tend to tear if in suitcases
Replenish Pack (Mineral pack or HYDRO x)
Quaker chewy oat bars, fiber 1 bars, cereal bars for CARBS on the GO
Wrap sealed tuna packs WALMART
Lenny and Larry’s cookies
Have fun on your vacation! Life is all about balance and having fun.
Eat well 90% of the time and 10% will not kill you!
Macro Cheat sheet fillers: Fats/carbs /protein
These are some of my GO TO items for each category
Dark chocolate (mini chips are my fave great macros toll house)
Laughing cow cheese
Bamboo rice sticks (Costco)
Fat free candy
Fat free chocolate syrup
Carb master chocolate milk
Turkey or chicken or Ham – Low sodium Deli meat
Right now one of my favorite snacks is a wheat tortilla, chocolate whips peanut butter 1sp (5g fat) and strawberries. Wow, you wouldn’t believe how delicious !!
Healthier/ Higher Quality versions of macros to fill remaining MACROS
Fats – mainly fat
Peanuts / almonds / cashews
Butter – raw unsalted
Avocado low carbs/ protein
PB lean ( pb2 ) organic PB powder
Buckwheat hot cereal
Bobs brown rice cereal
Puffed rice cereal
Bamboo rice roller organic
Organic Annie’s fruit snacks
Organic cane sugar
Organic fresh real fruit jam
Nonfat dairy – organic
Whey protein ( Hydro )
Shrimp ( low fat )
Tilapia / tuna / ahi
Treats low in fat / moderate carb / mod to low protein
Halo top ice cream
Sugar free cool whip
Pudding and jello mix
Greek nonfat yogurt and fruit
Pb2 or Pb lean
Apples with fat free Carmel dip
Berries with cool whip or tru – whip organic
Skinny cow ICE CREAM