Maintaining your low carb lifestyle while on a business trip or vacation

It’s bound to happen. You’re going away on vacation for a week or need to take a business trip for a few days. You’ll be in a new city or visiting relatives who might not be familiar with the way you eat. Don’t fret it, you can maintain your low carb lifestyle with very little effort.

The problem is that people who are taken out of their daily meal routine fear that they are going to go astray. But that doesn’t have to be the case. The key is to be prepared with your favorite low carb foods, snacks, condiments, and plenty of water.

Remember that even though you are in a new and unfamiliar town, you still need to eat breakfast, lunch, dinner, and occasional low carb snacks. You also need to keep drinking the amount of water you normally do each day (if you are more active during your trip – drink even more!). You can make the most out of your trip, even try the local cuisine, and not cheat.


Before the trip – be prepared!

You’re going to be stuck in an airplane cabin or in a car for a few hours. You need to pack your favorite low carb goodies. You can choose foods that do not need to be refrigerated or pack a blue ice pack in a lunch pouch. Here are some of the essentials I like to bring:

  • Plenty of stevia packets or stevia liquid extract (or other sugar substitute)
  • Sliced deli meats like ham, salami, roast beef, or turkey
  • Sliced or cubed cheeses (provolone’s my favorite)
  • Mustard, mayonnaise, or horseradish packets
  • Bacon strips
  • Celery sticks, broccoli and cauliflower florets and sour cream-based dip in a container you can throw away
  • Pumpkorn flavored pumpkin seeds
  • A plastic fork, knife, and spoon (you never know!)
  • And for an added treat: peel-and-eat shrimp!

And most importantly, bring plenty of water! At least two quart bottles is a safe guarantee that you will have enough for the flight. Try to buy it at your local convenient store so you do not have to pay those outrageous airport prices.


The trip itself – on the plane, on a long car ride, in the hotel.

Until the airlines learn about the low carb lifestyle, assume that their snacks and meals are not for you. Depending on which state of your meal plan you are on (induction, maintenance, etc.), you may be able to have some of what the airline provides you. Separate those low carb items, pull out your bag of goodies and enjoy.



Just because a hotel offers a free continental breakfast doesn’t mean you have to eat it. Try an omelet or scrambled eggs with sausage or bacon. You don’t eat toast or bagels at home so don’t have them on the road. Forget the orange juice but have decaffeinated coffee with half and half and your favorite artificial sweetener.



For lunch, this could be the time to try a new salad. How about a Chicken Caesar Salad without the croutons? Or try a Cobb salad. If you’re at a fast food restaurant, have a cheeseburger without the bun. Forget the french fries and have a big glass of water or diet soda. If you have to get a deli sandwich, toss aside the bread and enjoy.



During the day, carry some beef jerky, almonds, macadamia nuts, or Pumpkorn with you if you need a quick low carb snack. And don’t forget to drink plenty of water during the day.



Dinner should be the easiest. This is the time to have a great steak, pork chops, or even leg of lamb. A side of mixed vegetables with butter instead of a potato will be the perfect complement to your meat entree. Dessert is still passed up but have a decaffeinated cappuccino or latte made with cream instead of skim milk.

On your way back to the airport, stop at a convenient or grocery store for beef jerky, nuts, string cheese, and two more quarts of water.

If you take the time to plan ahead, you will be able to enjoy your trip, explore a new city, and maintain your low carb lifestyle!

If you have any other suggestions for surviving a vacation without giving up your low carb lifestyle, please send me email at [email protected].

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