Written by Gracie Fannin, RN, BSN

Reviewed by Lauren Lund, APRN-CNP

Last Updated on 07/21/2025

Traveling doesn’t mean abandoning your health goals. With a few mindful strategies, you can enjoy your trip and stick to your weight loss lifestyle. At the same time, it’s important to stay disciplined even while allowing for occasional indulgences—because a truly healthy lifestyle requires making intentional choices, even when it’s inconvenient. If you gain a bit of weight on vacation, don’t feel guilty. Your body is resilient, and one trip won’t undo your overall progress. This article is specifically written for those on a medical weight loss journey; however, this advice can be adopted for general use for healthy eating while on vacation. Here's how to stay mindful and enjoy every moment effortlessly:

 
Stay Hydrated

Bring a reusable water bottle. Drink at least 80oz a day, more if you are in a hot climate. Limit alcohol if possible. If drinking alcohol, avoid drinks with "empty calories." Instead opt for low calorie and low sugar beverages.

Prioritize Protein

Pack protein-packed snacks when you're out for the day. Examples include:

• Ratio yogurt 25g protein
• Chomps beef sticks (8-12g) protein
• Cottage cheese cups (12g protein)
• RX bars (12ish) protein / LARA bars / LUNA bars
• String cheese (7g) protein
• Almonds (6g) protein
• Hummus cups + veggies
• Seaweed chips
• Hard boiled eggs
• Protein smoothies/shakes. Examples: CleanSimpleEats and OWYN protein shakes (32g protein)
• Edamame
• Harvest snaps

Make Smart Choices When Dining Out

Check the restaurant’s menu ahead of time so you can plan a balanced meal: 

• Order grilled meat or fish with a side of vegetables
• Swap fries or bread for a salad or lentils
• Ask for dressings or sauces on the side
• Choose dishes with olive oil-based sauces, herbs, or lemon instead of creamy or sugary ones
• Watch portion sizes at restaurants—consider sharing entrees or boxing half for later.

If You Are Vacationing Somewhere With A Kitchen: 

If possible, cook some meals "at home" in your vacation home's kitchen. It can be a fun way to incorporate local ingredients and produce. For example, consider visiting a local farmer's market or fish market for locally caught or sourced goods. Examples of grocery store lists when on vacation:

• Produce: bell peppers, cucumbers, spinach, cherry tomatoes, garlic, lemons, avocados, carrots.
• Fruit: berries, watermelon, mango, pineapple
• Protein & Dairy: eggs, canned tuna or salmon, plain Greek yogurt, hummus, feta or mozzarella.
• Pantry: olive oil, canned chickpeas or white beans, mixed nuts, chia seeds, protein bars (low sugar)
• Extras: olives, fresh herbs (parsley, basil), balsamic vinegar, sea salt, pepper

Even if you’re not cooking, buying basics lets you build easy, healthy snacks or meals.

Foods to Limit

• Excess bread, fries, or creamy pastas
• Sweet cocktails and High Carb Content beers drinks (instead, opt for wine, dry drinks, or sparkling water)
• Ice Creams - instead opt for yogurt with berries and honey for added sweetness
• Sugary “health” snacks — choose real food (fruits, original sources) when you can. 

General Tips

• Look up restaurant's menu in advance to see if they offer meals that are inclusive of a whole foods based, Mediterranean diet. 
• Stick to regular meal times (or fasting times) as much as possible to avoid overeating later.
• Limit alcohol or pair drinks with protein and fiber-rich foods to avoid blood sugar crashes.
• Prioritize sleep and stress management, both of which impact appetite and cravings.
• Keep your "why" in mind: remind yourself how great it feels to nourish your body and stay committed, even while traveling.

Conclusion 

Vacations are meant to be enjoyed, and you absolutely can do that while staying aligned with your goals. A high-protein, high-fiber Mediterranean approach is flexible enough to follow anywhere—whether you're dining out, on the road, or staying somewhere with a kitchen. It's not about being perfect, it's about staying consistent and intentional, even when life gets unpredictable. Let your choices reflect your goals, but don’t let food guilt take away from your vacation experiences. You deserve to feel your best—on vacation and beyond.

BOOK A CONSULT FOR WEIGHT LOSS

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The information provided in this blog post is for informational purposes only and is not intended as medical advice. The content shared here is based on general wellness principles and is not a substitute for professional medical evaluation, diagnosis, or treatment. Always consult with your healthcare provider before starting any new supplement regimen or making changes to your current health plan. This blog does not establish a patient-provider relationship, and the opinions expressed are solely those of the author. Please seek the guidance of your physician or another qualified healthcare professional for any medical concerns you may have.