I’m a mom of a tween and a teenager who both swim competitively year round. There are a lot of weekends that we travel away from home for swim meets. When I first started flexible eating, these types of weekends caused a lot of stress. I felt out of control. I knew that I needed to create strategies for these swim weekends in order for flexible dieting to work with my lifestyle.
Instead of letting the stress derail my goal, I changed my mindset…just because I’m not at home doesn’t mean I can’t stay on track with my macros so that I progress towards meeting my goals. I devised a plan:
- Stay at hotels that have a microwave and refrigerator.
- Bring prepped food that is high in protein for breakfast, lunch and snacks.
- Save carb and fat macros for dinner at a restaurant.
- Pack a variety of snacks to fill in the “gaps” for whatever macros I have left after dinner.
The picture above is what I prepped when we traveled to the 2016 Long Course State Swim Meet in Grand Junction Colorado.
- Egg white omelettes with low fat cheese, turkey sausage and lots of vegetables
- Turkey taco bowls with ground turkey, rice, no fat refried beans, enchilada sauce, peppers and onions
- Thai turkey meatballs
- Overnight oats
Snacks to Fill in the Gaps
Whenever I travel, I always bring snacks to fill any macro “gaps” I have at the end of the night. I usually do not know what restaurant we will be going to for dinner, so I leave myself a macro buffer when I plan out my day. Sometimes, this leaves me in a situation where I have remaining macros after dinner and it’s especially tricky when I have a lot of one macro left. Not only is it important for me to bring snacks, but I make sure I have some that are dominant each macro. Examples:
- Rice cakes (carbs)
- PB2 (carbs/protein)
- Turkey jerky (protein)
- Bone broth (protein)
- Peanut butter (fat/carb/protein)
- Oatmeal (carbs)
- Lower fat protein bars (carbs/protein)
- Protein powder (protein)
- Olives (fat)
- Cereal (carbs)
Let me know your favorite strategies to stay consistent with your macros while you are away from home by commenting below or emailing me at firstname.lastname@example.org.