How To Eat Healthy on a Road Trip

Many Flowtoxers come to us looking to eat healthier when they are on the road; Specifically when staying at a hotel. Whether it be for work or vacation, you don’t have to succumb yourself to eating out three meals a day.

Vacation is a time to relax, enjoy good food, and let loose a little. For me, when I go away for a few days or longer, I start to feel very worn down if I have to eat out often. I always try and make the best choices available to me, but by the end of my trip I am craving home cooked food!

This summer, we planned a week long trip to the shore. My son was 10 months old, and at this point I make all of his food. We are doing a baby-led-weaning approach, but If we eat out, I still want him eating the most nourishing, high quality food available. This means, no restaurant food.

For myself, I know that I am going to eat at least one meal out per day. My family enjoys going out to dinner, especially on vacation, so if my hotel room fridge is stocked with nourishing food for breakfast, lunch, and beach snacks, I can enjoy eating out at night without it weighing me down. It also saves so much money! We barely spent on food and drinks!

I brought a hot plate and a small pot to heat things up for my son. It didn’t take up much room at all, and I easily washed the pot out in the sink in the hotel room.

Here’s a peek at how I pack for vacation for my family:

Plenty of fruits and veggies. I pre-cut some things, and I brought a ceramic knife with a sleeve and some paper plates to cut other things fresh:


  • 36 count case of bottled water
  • a few bottles of GT’s Kombucha
  • a couple of bottles of Suja or Evolution Fresh green juice
  • Harmless Harvest coconut water
  • ground organic coffee with filters for coffee maker in hotel room
  • raw grass-fed cream or coconut milk for coffee

pre-cut fruits and veggies (cut yourself ahead, do not buy pre-cut at the store it is more costly):

  • watermelon
  • celery
  • carrots

other fruit and veggies I cut there:

  • avocados
  • orange bell peppers
  • cucumber
  • nectarines
  • cherries
  • grapes
  • raspberries
  • blueberries
  • bananas

Make ahead veggies, eggs and meat:

  • hardboiled eggs: perfect breakfast with a side of berries or mashed up with avocado for lunch!
  • baked sweet potatoes: I warmed these up by steaming them in the foil in a pot with a little water in the bottom. You can also scoop out sweet potato and add to pot with coconut oil.
  • spiraled zucchini: I sautéed this in a pan at home with garlic, olive oil and basil. I had about 2 1/2 days worth for my son.
  • ground grass-fed meat cooked with broth, onion and peas and placed into breast milk freezer bags. I had one fresh and froze the rest ahead of time. Place the frozen bag in warm water then remove from bag and add to pot when ready to eat. I use homemade broth but bought some small containers of Pacific brand organic chicken stock (make sure no “natural chicken flavor” on label) to use to re-heat. I only needed one for the week.

Stuff in a package:

  • Wild Planet sardines packed in olive oil and lemon: my son and I can eat these straight from the can!
  • Applegate organic grilled chicken breast: This is perfect for convenience. You can also roast a whole chicken ahead of time, cut it up and seal it well in a bag.
  • Applegate hot dogs.
  • Dang coconut chips, make sure they are the ones with “no sugar added.”
  • Bare apple chips, any flavor.
  • Super Seedz, sea salt flavored pumpkin seeds.
  • Kale chips.
  • Beef Jerky: They also have this at my farm pick-up, you can make your own, or you can find grass-fed jerky online. Steve’s, US Wellness Meats, Chomps, and Epic all seem to carry grass-fed jerky. If you are doing our 30-day program, be sure to check the ingredient list for added sugars.
  • Coconut oil.
  • Tahini hummus.
  • Full-fat Greek yogurt.
  • Small jar of Kalamata olives.
  • Kit bars or Lara bars for the kids (my 4-year old loves them!) Note: these are not approved for the 30-day program.


  • Raw goat milk cheddar from my farm pickup (I cut that at the hotel).
  • Applegate oven roasted turkey breast (be sure there is no carrageenan).
  • Cashew butter (for yogurt or veggies)
  • Cacao nibs (for yogurt)
  • Homemade plantain blueberry muffins (check back soon for recipe!)

Other things you can do is pre-make salmon or tuna salad; or cut up kale or another tough green and pre-make dressing to massage into the greens for a few days.  The hotel room refrigerators are small, so mason jar salads will not work. If you have a good cooler with ice packs you may get a day or two out of storing some things. If you are traveling somewhere with a kitchen you have much more flexibility!


I know this seems like a lot of food, and a lot of work. I promise, it isn’t and it is SO rewarding and SO worth it! I brought a large insulator grocery bag and a large cooler bag with an ice pack, so it didn’t take up too much room.

Before we went out to dinner, I would heat up my son’s dinner (meat with veggies, spiralized zucchini, sweet potato, chicken, etc) to bring to the restaurant. We love this Summer Infant dining mat to bring out, since it catches most of the food, and rolls up nice in my bag.

We hope this post helps you to plan a happy, healthier vacation! Enjoy!!!





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