Here’s the deal—you can absolutely enjoy your Thanksgiving visits with family while keeping your nutrition and fitness goals in check. No extremes, no guilt—just balance. In this guide, we are sharing the exact strategies our coaches use when traveling, whether it’s for work or pleasure.

Traveling during the holidays is a time for relaxation, celebration, and sharing memorable meals! But we also know how easy it is to feel sluggish or notice the scale shift after a trip. Don’t worry—you can enjoy your Thanksgiving travels without stress or guilt. With a few simple strategies, you’ll be able to stay on track with your fitness goals, savor delicious meals, and come home feeling refreshed.

Here’s your ultimate macro-friendly guide to staying balanced on the road.

Pack Protein and Healthy Snacks Ahead of Time

When traveling, finding healthy carbs and fats is a breeze—but protein? Not so much. Pack these protein-packed snacks before you head out to keep your nutrition balanced and avoid the urge to grab carb-heavy treats along the way:

• Protein powder (perfect for quick shakes or to mix into other foods)
• Protein bars (a portable, easy option when you’re on the go)
• Non-perishable protein shakes (great for road trips and, yes, most airports have them too)
• Better Oats oatmeal packets (just add protein powder for an instant, balanced breakfast)
• Turkey or chicken jerky (a solid, protein-packed snack)
• Packets of nuts or individual nut butter (for healthy fats and protein)

Having these snacks on hand helps you avoid those carb-heavy temptations and keeps your protein intake steady, which is key to feeling full and satisfied.

Make Protein a Priority in Every Meal

When you’re traveling, focus on making protein the centerpiece of every meal. This doesn’t mean you have to skip the other stuff—just aim to build balanced plates that include protein, carbs, and fats. Here are a few other tips to keep in mind:

• Hydrate, hydrate, hydrate: Drink plenty of water to keep yourself hydrated and help manage hunger cues. Don’t forget your electrolytes, too!
• Move your body: Get in some form of daily movement to keep your metabolism steady and your energy levels up.
• Portion control: If you’re snacking, take the time to portion out your food onto a plate instead of eating straight from the bag. This helps you stay mindful of how much you’re eating.
• Smart alcohol choices: If you’re drinking, sip a glass of water between drinks to stay hydrated and pace yourself. Opt for clear alcohols with light mixers and reduced sugars to keep the calorie count lower.

Macro-Friendly Fast Food Favorites with Macros

Let’s be real—sometimes fast food is the easiest option when you’re traveling. But that doesn’t mean you have to sacrifice your macros! Here are our go-to macro-friendly options at some popular spots, along with their macro breakdowns:

Starbucks

• Chickpea Bites & Avocado Protein Box
  • Calories: 520 | Protein: 14g | Carbs: 44g | Fat: 33g
• Turkey Bacon Cheddar & Egg White Sandwich
  • Calories: 230 | Protein: 17g | Carbs: 28g | Fat: 6g
• Egg White & Roasted Red Pepper Egg Bites
  • Calories: 170 | Protein: 13g | Carbs: 11g | Fat: 8g
• Chicken & Hummus Protein Box
  • Calories: 300 | Protein: 22g | Carbs: 32g | Fat: 8g
• Spinach, Feta & Egg White Wrap
  • Calories: 290 | Protein: 20g | Carbs: 34g | Fat: 8g

Chick-fil-A

• Egg White Grill
  • Calories: 290 | Protein: 26g | Carbs: 31g | Fat: 7g
• Grilled Chicken Sandwich
  • Calories: 380 | Protein: 28g | Carbs: 44g | Fat: 11g
• Grilled Nuggets (8-count)
  • Calories: 130 | Protein: 25g | Carbs: 1g | Fat: 3g
• Kale Crunch Salad with added grilled chicken
  • Calories: 250 | Protein: 22g | Carbs: 11g | Fat: 15g
• Market Salad with Grilled Chicken
  • Calories: 330 | Protein: 27g | Carbs: 27g | Fat: 14g

Chipotle

• Chicken Salad with extra chicken, black beans, fajita veggies, and salsas (skip the dressing)
  • Calories: 465 | Protein: 42g | Carbs: 38g | Fat: 16g
• Burrito Bowl with a lean protein source (chicken), light rice, black beans, fajita veggies, and salsa
  • Calories: 560 | Protein: 48g | Carbs: 60g | Fat: 14g

These options let you enjoy convenience without compromising your goals. Just balance your choices with your day’s overall intake, and don’t stress the little details—after all, vacations are about enjoyment!

Enjoy Every Moment—Guilt-Free!

The most important part of your travels? Enjoy yourself! By planning a bit and making balanced choices, you’ll feel great, avoid stress, and return with no regrets. Whether you’re enjoying a holiday meal or grabbing quick bites on the road, remember that you’re creating memories and experiences, which is what the season is all about.

Safe travels, and happy Thanksgiving!