Travelling for work sounds glamorous in theory, but anyone who’s done it regularly knows the reality can feel like a blur of hotel breakfasts, client dinners, and rushed service station snacks. If you’re trying to lose weight or just eat a bit healthier, being on the road can feel like it’s working against you. You’re not in control of your kitchen, you might be dealing with awkward meal timings, and often, the easiest option is rarely the most nutritious.
But that doesn’t mean your progress has to fall apart the moment you pack your suitcase. With a bit of planning and a realistic mindset, you can make smart food choices without missing out or feeling like you’re constantly saying no to everything.
Don’t Aim for Perfection, Aim for Consistency
This is probably the most important thing to keep in mind. Travel can be unpredictable. You might not know where your next meal is coming from or what will be on the menu, and that’s okay. Instead of striving for the “perfect” meal, focus on making the better choice, given what’s available.
If you’re someone who tends to be all or nothing, it can be easy to think “Well, I’ve already had that pastry at the hotel buffet, may as well write the whole day off.” But this kind of thinking is what leads to that familiar cycle of starting over every Monday.
You don’t need to eat like a monk to stay on track. You just need to be mindful and make decent choices most of the time. And if you’d like some extra support staying consistent when life gets busy, I offer personalised online weight loss coaching that’s designed to work with your lifestyle, not against it.
Take Control Where You Can
You might not get to choose the restaurant for a client dinner, but you can still take some control earlier in the day. This is where planning ahead makes a big difference.
Got a hotel breakfast included? Great – have a quick look the night before to see what’s on offer. A lot of places will have some form of eggs, fruit, yoghurt, or even oats. Try to go for a balance of protein, fibre, and a bit of fat to keep you full. If you are not used to having breakfast though, it may make you a little hungrier during the day.
If breakfast is a grab-and-go situation or you’re heading straight to a meeting, it’s worth packing a few basics in your suitcase – protein bars, instant porridge pots, or even a couple of bags of roasted chickpeas or nuts can save you from relying on croissants and vending machines.
Likewise, if you’re spending a few nights somewhere and your hotel has a fridge, pick up some simple bits from a nearby supermarket – Greek yoghurt, fruit, or even a pre-cooked pack of chicken or boiled eggs can really help when you just want something decent without another takeaway.
Navigating Hotel Dinners and Client Meals
These are usually the trickiest part of travelling when you’re trying to eat well. Client meals often involve more courses, wine, and less-than-ideal food options. Hotel restaurants can be hit or miss, and sometimes you end up eating late after a long day of meetings.
Here are a few tips that help:
1. Scan the menu ahead of time if you can.
If you know where you’re going, a quick look at the menu can help you make a plan. Look for dishes with grilled meats or fish, sides of vegetables, or anything not drowning in creamy sauces or fried batter. If you can’t check in advance, just take your time when you get there and don’t be afraid to ask for tweaks. Most places are happy to swap chips for a salad or serve dressings on the side.
2. Manage the bits around the meal.
Bread baskets, pre-dinner drinks, second rounds of wine – this is often where the calories sneak in. You don’t need to avoid them completely, but maybe decide ahead of time what matters most. If you want dessert, maybe skip the starter. If you’re having a drink, slow down and make it last. You’re not being awkward, you’re just being intentional.
3. Don’t starve yourself before a big meal.
It’s tempting to eat less during the day if you know you’re going out in the evening, but this often backfires. You arrive starving, eat more than you planned, and feel uncomfortable afterwards. A light lunch with plenty of protein and fibre will help you arrive at dinner hungry, not ravenous, which makes it easier to make good choices.
Handling Buffets and All-You-Can-Eat Options
Buffets are a minefield if you’re tired, stressed, or just overwhelmed by choice. A few simple tricks can help here:
- Do a lap first and see what’s actually on offer before piling up your plate
- Start with salad or veg to fill up on volume
- Choose protein-rich mains to help you stay full
- Go back for seconds if you’re still hungry, not just because it’s there
It’s not about avoiding treats completely – it’s about being honest with yourself about what you actually want versus what you’re eating out of habit or boredom.
Mindful Eating Still Applies
Even when you’re away from home, the way you eat still matters. Slowing down, chewing properly, and paying attention to how full you’re feeling makes a real difference – especially when the food isn’t exactly what you’d normally go for.
Try to avoid eating while working, scrolling, or rushing between meetings if you can help it. Even five to ten minutes of distraction-free eating can help you feel more satisfied and less likely to keep grazing all evening.
Keep Hydration in Mind
It sounds simple, but staying hydrated while travelling often gets overlooked. Air travel, hotel heating, long meetings – they all dehydrate you. And often what we think is hunger is actually thirst.
Keep a refillable water bottle with you or grab one from the hotel shop when you check in. Having water on hand is a small habit that makes a big difference.
Remember: One Meal Won’t Undo Everything
One client dinner with wine and dessert doesn’t cancel out your efforts. Just like one salad doesn’t make you instantly healthy, one indulgent meal doesn’t mean you’ve “blown it.”
If anything, enjoying a nice dinner and then getting back to your usual routine the next day is a win. That’s how long-term progress happens – not from strict rules, but from learning to bounce back quickly and keep moving forward.
Bring It Back Home
Once you’re home, try not to “punish” yourself with extreme restriction or extra workouts. Just slide back into your normal routine. That kind of bounce-back builds confidence and keeps your motivation steady.
And if you do want to reflect on the trip, look at what did go well, not just what didn’t. Maybe you packed snacks this time, or said no to that second round of drinks. Those little wins add up.
I can help you…
I am a Weight Loss Coach, successfully helping people just like you to lose weight and keep it off:
