Eating healthy when travelling: practical strategies

April 7, 2025

3 minute read

The best way to eat healthy on business trips

Business trips are synonymous with endless days, tight schedules, and quick meals. With these three ingredients, eating healthy seems like an impossible mission. But nothing could be further from the truth! With the right resources and planning, it becomes a piece of cake.

In this article, we give you practical strategies for eating healthy on business trips. But here's a hint: a corporate accommodation with a fully-equipped kitchen makes things much easier. This is how a healthy diet starts on business trips…

Pre-Trip Planning

The best way to avoid making bad food choices is to anticipate and plan ahead. Here are some key strategies.

Research accommodation options with a fully-equipped kitchen

One of the deciding factors for eating well on a business trip is where you stay. Staying in hotels without kitchen access limits healthy options, forcing you to rely on restaurants or takeout.

Choosing corporate apartments with a fully-equipped kitchen, on the other hand, allows you to prepare homemade meals, control ingredients, and avoid excessive salt, sugar, or unhealthy fats.

More benefits of accommodation with a kitchen:

Easier to follow medical diets or food preferences.
Flexibility with meal times, without relying on restaurant hours.
Reduced food waste, as you can store leftovers.

If you're looking for corporate accommodation with a kitchen, Apartool offers ideal options for professionals on long-term trips.

Bring snacks from home

On long journeys, boredom can trigger cravings. Here are some snacks to bring from home to avoid impulsive purchases at airports, stations, or gas stations, where options are often less nutritious and more expensive:

Natural nuts.
Cereal bars with no added sugars.
Dried fruit.

These snacks are quick options that satisfy hunger without resorting to processed foods or vending machines. Plus, they hold up well on any trip.

Organize healthy meals

If the trip lasts several days, organizing these three simple things can optimize your shopping and meal prep time:

Research the supermarkets near your accommodation.
Plan a simple menu with ingredients that can be found anywhere.
Use the journey to make a shopping list based on that menu.

Eating healthy during the trip: practical tips

During the trip, there are certain strategies that make it easier to eat a balanced diet without complications.

Buy fresh ingredients and cook at the accommodation

If you have a fully-equipped kitchen, take advantage of it! In addition to helping you eat healthier, it will reduce your accommodation expenses. Prioritize healthy ingredients such as:

Fresh or frozen fruits and vegetables.
Lean proteins (chicken, fish, eggs, or legumes).
Whole-grain bread and cereals.

What to eat on a business trip?

Here’s a sample meal plan for corporate trips that you can prepare in no time by combining ingredients like the ones mentioned above:

Breakfast - Overnight oats. Mix oats with milk or yogurt and fruit the night before, then let it rest in the fridge.
Lunch - Chicken and quinoa salad. Combine cooked chicken breast, a cup of quinoa, spinach, and cherry tomatoes. Dress with olive oil and salt.
Dinner - Vegetable omelette. Beat a couple of eggs with peppers, onions, and mushrooms. Cook it in a pan, and you're done.

Eating out without neglecting nutrition

If you have business meals or your apartment doesn't have a kitchen, follow these tips at the restaurant:

Choose grilled, steamed, or baked dishes instead of fried ones.
Always add vegetables as a side.
Avoid processed sauces and opt for olive oil or lemon.
Control portion sizes, as some restaurants serve excessive amounts.

If you didn’t know, there are very useful apps to find places to eat. For example: HappyCow finds restaurants suitable for vegans or vegetarians, and Find Me Gluten Free locates places with gluten-free options for celiac individuals.

Maintain proper hydration and avoid excesses

Dehydration can affect cognitive performance and energy levels. A study from the European Hydration Institute states that even a 2% loss of body water can reduce concentration ability at work. Key tips to avoid dehydration:

Always carry a reusable water bottle.
Reduce coffee and alcohol consumption, as they dehydrate.
Opt for herbal teas and flavored waters instead of sodas.

Special strategies for long trips

When the trip lasts for several months, maintaining a healthy diet becomes even more of a challenge. Here are some tips for keeping a healthy diet in the long term:

Establish a routine in a changing environment

Maintain regular meal times, even in different time zones or cultures that eat at different times.
Avoid skipping meals, as this can lead to unhealthy choices later.
Look for variety in your diet to avoid boredom and the temptation to overeat.

Organize shopping and optimize cooking time

If the trip is long, making a strategic monthly grocery shop and planning cooking ahead of time will save you money and time.

Buy basic products in bulk (rice, pasta, and legumes).
Prioritize fresh foods, but have frozen options as backup.
Batch cook to reduce daily cooking time. A Sunday batch cooking session can save you hours during the week.

Suplement to complement your diet

On long trips to certain destinations, you might be lacking certain nutrients. It may be advisable to take supplements under a doctor's supervision, which could be included in your relocation package. When might this apply?

Multivitamins if your fruit and vegetable intake is low.
Vitamin D if sun exposure is limited.
Protein powder if your protein intake is insufficient.

The importance of healthy eating on business trips

You might be wondering: Is it really worth all the trouble for just a few days of travel? Well, yes. Maintaining a balanced diet is not just about health, but also about professional performance. According to the International Labour Organization, a balanced diet can increase productivity by up to 20%.

Here are some of the benefits of eating healthy on business trips:

More energy and concentration during meetings and tasks.
Less risk of fatigue and digestive issues.
Better rest and sleep quality.

In conclusion, eating healthy on business trips is entirely possible with good planning and the right tools. Choosing accommodation with a fully-equipped kitchen is key to maintaining a balanced diet without complications.

Ready to apply these strategies on your next business trip?

Eating healthy when travelling: practical strategies

Table of contents

Find the apartment you need in the easiest way.

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Unlock better business stays

Eating healthy when travelling: practical strategies

Table of contents

Find the apartment you need in the easiest way.

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Unlock better business stays

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