Sticking to weight loss goals at home can be challenging enough—but on vacation? That’s a whole different game. Digital creator and health coach Laura Dennison recently shared on Instagram what she eats in a day while travelling to maintain her 15 kg weight loss. In her carousel post, she detailed her meals: a wholemeal bagel with eggs, cheese, chorizo, and tomato for breakfast, a cappuccino as a snack, chicken Caesar salad for lunch, watermelon as a second snack, and salmon with spinach pasta for dinner.
How does this meal plan help while traveling?
According to C V Aishwarya, lecturer and clinical nutritionist at Sri Ramachandra Institute of Higher Education and Research (DU), Chennai, Dennison’s choices—like watermelon, chicken, eggs, and cheese—are a balanced mix of hydration, nutrient density, and satiety, which can help sustain weight loss while on the go.
“Watermelon, with its high water content and low calories, aids in hydration and fullness. Chicken provides lean protein, helping preserve muscle and increasing satiety. Eggs are nutrient-dense and rich in protein, contributing to a feeling of fullness and lowering overall caloric intake. Cheese, though calorie-dense, adds protein and calcium, which enhances satisfaction and curbs cravings,” Aishwarya said. Together, these foods create a balanced, travel-friendly meal plan supporting weight maintenance goals.
Tips to maintain weight loss while traveling
Maintaining weight loss while travelling can be challenging, but with careful planning and mindful choices, you can adhere to your health goals. Aishwarya suggested bringing nutritious snacks such as nuts, fruits, yoghurt, or whole-grain bars with you on the trip to prevent hunger and reduce the temptation to indulge in unhealthy options while on the go.
“Stay hydrated—dehydration can often be mistaken for hunger. Carry a reusable water bottle to ensure consistent intake throughout the day,” she said.
Selecting foods that are both convenient and culturally compatible can make healthier choices easier. (Source: Freepik)
Selecting foods that are both convenient and culturally compatible can make healthier choices easier. Options like oatmeal, roasted chickpeas, mixed nuts, pasta with veggies, fruit salads, and buttermilk are ideal for travel.
Mindful eating also plays a vital role. Paying attention to hunger cues and savoring each bite helps foster a healthier relationship with food, potentially reducing overeating.
Aishwarya also advises being cautious with portion sizes, especially at restaurants. “Sharing dishes or ordering smaller portions can prevent overeating, as research shows that larger portions lead to higher calorie intake,” she said. Nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and healthy fats provide satisfaction without excessive calories.
Reducing processed foods—often high in sugars, unhealthy fats, and empty calories—and opting for whole, minimally processed alternatives can help keep weight in check during travel.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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