3 Day Fit Business Travelers Plan

3 Day Fit Business Travelers Plan

Traveling and staying healthy can be very easy. Normally, if you're on a business trip, doing some light prep work can ensure that you can not only stay lean but also make progress in your goals. Here are some key things you may want to do:

  • Check to see if the hotel has a gym or workout area.
  • Hotels usually come with continental breakfasts. Try to get an idea of what kind of foods are in it.
  • Scout for local grocery stores and see if the hotel room comes equipped with a fridge and microwave.
  • Bring some protein shake with you as many hotel foods lack protein

Normally, during your stay, you will likely be busy during the day so your meals and workouts will have to be planned around that time. Here's what your day can look like. The goal is to focus on eating healthy foods, having some fun, and fitting in a workout.

If you have a grocery store nearby and a fridge and microwave in your hotel, you can get some foods for the Eat-in breakfast or Eat-in dinner. You can opt for a quick workout in the morning or evening around your work day at your gym. Additionally, you can also go hiking, walking, running, or biking in your local vicinity while doing some sightseeing. 

Continental Breakfast:

  • Eggs
  • Fruit
  • Black coffee (Optional: Splenda, low-fat creamer)
  • Muffin (Optional)
  • DIY deli & cheese sandwich (no or low sauce)
  • Pancake/Waffle (Optional: zero calorie sauce)
  • Protein shake

Eat-In Breakfast

  • Greek yogurt (low fat, sweetened, low sugar)
  • Nuts
  • Granola bar
  • Protein bar
  • Energy drink (sugar-free)
  • Caffeinated drink (sugar & fat-free)
  • Protein shake
  • Energy Pod

Lunch & Snack:

Eating-Out Dinner: 

  • Meat
  • Rice
  • Beans
  • Side of greens
  • Sushi
  • Tofu
  • Burger & fries (low/no sauce)
  • Side of salad (low/no sauce, zero-calorie sauce)

Eating-In Dinner:

  • Steak burrito (low carb, low fat, high protein)
  • Chicken crust pizza
  • Meat, rice & veggie bowl
  • Protein shake

Optional Healthy Dessert: 

Optional Social Drink:

  • Hard liquor or wine
  • Low-Calorie Cocktail
  • Light Beer