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July 7, 2023
The first tenet of a solid nutrition plan is to prioritize protein.
But what if you’re traveling? Can you still prioritize protein on the road?
Many people use traveling as a reason to ditch their normal diet and eat whatever’s available (which, unfortunately, is usually trash). But over the years, I’ve come to realize that when I do that, I start to feel terrible pretty quickly.
I don’t sleep as well or wake up with my normal energy.
My digestion suffers.
My asthma flares up.
I don’t know about you, but I want to make memories on a trip. I want to feel my best and function as close to optimally as possible, even - no, ESPECIALLY - if I’m on vacation with people I love.
So I’ve found ways to prioritize protein, even while on the road…and even without a kitchen.
Here are my top 5 protein-dense foods that don't require cooking (or can be pre-cooked).
#1: Boiled eggs
Eggs are the ultimate “multivitamin.” Not only are you getting protein (about 6 grams per egg), but you’re getting a variety of B vitamins, choline, vitamin A, and some healthy fat as well.
On my most recent road trip, I boiled a dozen eggs prior to leaving, then stored them in a cooler. They lasted me, my husband, and my 4-year old the entire trip from Ohio to Florida.
At the end of this newsletter, I’ll show you an example of how I combined boiled eggs with other protein-rich foods to make a typical on-the-road breakfast.
#2: Greek yogurt
Greek yogurt is protein-dense and, depending on the brand you get, lower in calories as well. I like the Oikos Triple Zero yogurts:
When I’m on the road, I like to pick foods that are a) high in protein, and b) lower in calories from carbs or fat. That way, I have wiggle room to enjoy more calorie-dense “treats” on my trip. When I prioritize protein, my satiety levels are much higher - meaning that when I do indulge, I don’t go crazy with the portion sizes.
#3: Beef jerky
Beef jerky is the ultimate protein-heavy travel food. You’re not only getting protein, but also all of the B vitamins, zinc, and zoonutrients (i.e., creatine) found in beef.
I try to get jerky that is as low in carbs and added sugar as possible. Tillamook Zero Sugar is my go-to brand.
#4: Cheese sticks
Cheese sticks are another staple for road trips. Like the boiled eggs and yogurt, I keep them in the cooler to make sure they don’t spoil.
One useful “hack” here is to buy lower-fat mozzarella sticks. They’re higher in protein and lower in fat, which is helpful on a road trip when your other food choices are higher in calories.
On our most recent road trip, I got Publix brand low-fat mozzarella sticks, which have an amazing 8 grams of protein per stick!
#5: Protein powder
In a pinch, protein powder helps to round out your protein intake on a road trip. It’s especially helpful since you don’t have to worry about it spoiling.
However, just a word of caution - I would avoid using protein powder for all of your protein needs. When you drink your calories, you don’t get the same satiety benefits that you get from chewing your food. But protein powder is great to have as an emergency protein source.
Putting it together - a typical breakfast
One morning on our recent vacation, we stayed at a hotel and didn’t have access to a kitchen to cook a hot breakfast. No problem - I had prepared protein sources for this exact occasion!
Here’s a picture of what we had for breakfast that day:
Doesn’t look like much, but between the eggs, yogurt, and cheese stick, I estimated the protein content of that meal at about 30-35 grams - perfect for preserving muscle (always a goal of mine) and maximizing satiety so I didn’t overeat for the rest of the day.
It was tasty, too - a sprinkle of salt on top of the boiled eggs really helped the palatability and the meal was downright enjoyable! I rounded out the meal with some baby carrots, fruit, and a spoonful of nut butter.
I hope this newsletter has helped you realize that you don’t need to sacrifice your nutrition goals when you’re on the road. Prioritizing protein can help you continue to feel your best so that you can be "all there" and make memories with your family, while also providing some wiggle room to have some treat foods as well.
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