How to Eat Healthy(ish) on Vacation Without Guilt or Rules

Vacation is meant to be enjoyed—but that doesn’t mean you have to come home feeling bloated, tired, or like you “ruined” your health goals. As a woman in midlife, I’ve learned that eating healthy on vacation isn’t about perfection—it’s about flexibility, preparation, and treating your body with kindness.

In this post, I’m sharing how I approach eating on vacation (including real tips from my recent Disneyland trip!) and how you can stay mostly on track without guilt, rules, or restriction.

🌏 Shift Your Mindset First

Let go of the all-or-nothing mentality. Vacation isn’t a break from your health—it’s just a different rhythm. The goal is to feel good during your trip, not just when you get back.

Instead of asking, “Is this healthy?” ask, “Will this help me feel the way I want to feel?” That shift alone will guide your food choices in a way that supports both enjoyment and wellness.

🍳 My Go-To Vacation Eating Tips

1. Anchor Each Day With One Solid Meal

Start your day with a meal that’s high in protein, fiber, and healthy fat. It sets the tone and helps balance your blood sugar (so you’re less likely to crash or crave sugar all day).

Examples:

• Protein smoothie with nut butter
• Chia pudding or overnight oats with fruit
• Tofu scramble with avocado toast

2. Bring Travel-Friendly Snacks

I never travel without snacks—especially ones that are satisfying and supportive.

Favorites to pack:

• Trail mix with seeds, nuts & dried fruit
• Protein bars (look for low sugar)
• Nut butter packets
• Herbal tea bags
• Roasted chickpeas or edamame

3. Hydrate Like It’s Your Job

Travel (especially flying and walking all day) can be super dehydrating. I pack a refillable water bottle and add electrolytes or a pinch of sea salt when needed. Dehydration often disguises itself as hunger or fatigue.

4. Choose Plant-Based Options When You Can

When dining out, I look for meals with veggies, beans, grains, and healthy fats. Even theme parks often have salads, rice bowls, or veggie wraps—sometimes you just have to look a little harder.

5. Enjoy the Treats—Mindfully

Yes, I had a churro at Disneyland. And yes, I loved it. The key is to savor the experience—not inhale it while distracted or feel guilty afterward. Mindful indulgence > unconscious overeating every time. Check out my blog post about healthy, smart snacking here.

🛋️ A Few Things I Always Pack:

• A water bottle
• Snack stash (see above!)
• Magnesium supplements (for sleep + digestion)
• Comfortable shoes for walking/movement
• Loose, comfy clothes for travel days

✨ Create a Wellness Plan That Travels With You

Healthy travel isn’t about sticking to rules—it’s about creating a rhythm that supports how you want to feel. You don’t have to “start over” when you get home. You can simply keep going.

If you want support building a flexible, hormone-supportive wellness plan that fits your life and your suitcase, I’d love to work with you. Click here to learn more about 1:1 coaching!

Let vacation be joyful and supportive. You deserve both.