Ways to Include Protein in Your Diet While on Vacation Dr. Ravi Rao November 28, 2023
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DR. RAVI RAO

Weight Loss Surgeon

Ways to include protein in your diet while on vacation Dr Ravi Rao

Ways to Include Protein in Your Diet While on Vacation

Include proteins in your diet while on vacation and prioritising protein after bariatric surgery is crucial to support healing and maintain muscle mass. While on vacation, planning becomes even more important to meet the nutritional needs.

A healthy diet consists of a balanced serving of protein, carbohydrates, fats, vitamins & minerals. But while the body can manage its functions with small quantities of vitamins & minerals (which are micronutrients), protein is a macronutrient that the body requires in large amounts. Also, unlike carbs & fat, protein doesn’t get stored in the body; as a result, the body cannot draw the required amount of protein from the reserve. There is evidence that additional protein in the diet may encourage weight loss or weight control, especially for obese individuals, and even after bariatric surgery.

But on hearing the word vacation, the mind, body, and the diet too will prepare for a restriction-free time! It is hence more important to be watchful about the diet while on a holiday.

Tips to consciously add protein while on vacation –

  • Pack on protein for breakfast – Choose protein-rich foods like boiled/ scrambled eggs, omelets, fresh protein shakes, multi-grain cereals, peanut/almond butter spread on a whole wheat toast/waffle, oatmeal etc. These are options generally available in all restaurants, or you can get them customized. You can also look for places where you can make your own protein smoothies with protein powder, low-fat milk, and a small amount of fruit.
  • Wholesome lunch – Opt for whole grain pasta or noodles (but bear in mind the portion as it has a substantial quantity of carbs & calories too!), a tofu sandwich, brown rice with vegetable curry, turkey/chicken salad, on-the-go wraps etc. Opt for lean protein sources, choose grilled chicken, fish, lean cuts of meat, or tofu. Avoid fried or heavily processed protein options. You can also carry single-serving cans or pouches of canned tuna or chicken.
  • Snacking options – After a refreshing beach visit or a shopping spree, the hunger pangs can make even the most seasoned travelers fall off their nutrition chart. To beat this, you can carry a packet of nuts and seeds, roasted chickpeas, protein trail mix, nut butter packets, protein bars (but ensure they are low in sugar & saturated fats) and Greek yogurt cups. Look for clear protein drinks or waters to stay hydrated.
  • Light dinner – Dinners should be small portions to avoid feeling sluggish the next day. Add a bowl of vegetable salad or fruit salad, whole wheat bread with protein spreads (you could also buy this from a store), steamed vegetables, spinach/broccoli/almond soup, etc. If these options sound too demanding for your hotel/restaurant, read up about other protein-rich dinner options and see if your hotel can personalize it.

Modern-day travelers prefer accommodations with a kitchen where they can cook their food. Even otherwise, a majority of restaurants will help customize the meal. If both options are ruled out, find a healthier restaurant close to your place of stay and make a better choice at what you eat. It is also important to stay active, as much as possible, during the whole time and listen to the body’s cues to avoid overeating.

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