How to Stay Healthy on Holiday: 5 Easy Travel Nutrition Hacks That Actually Work.
- Katie Bateman
- 4 minutes ago
- 5 min read
Travel Without the Weight Gain
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
Between traveling for work and Clay and I’s shared love of adventure, I usually find myself heading off on a getaway at least twice a year. Sometimes we stay closer to home—exploring Australia or popping over to New Zealand—but most years we venture farther afield.
And let’s be honest: between the poolside cocktails and the irresistible local cuisine, it can be really tough to stick to your wellness goals when you're away from the familiar rhythm of home and work life.
Even when I visit my hometown in New Zealand, I’ve found it challenging to keep up with regular workouts and make smart food choices. But over the past three years, I think I’ve cracked the code.
I’ve traveled through the U.S. for a whole month without gaining weight, and I’ve had blissful tropical holidays where I stayed healthy and enjoyed myself. Now, I’m sharing my personal formula with you—so you can stay healthy on holiday without feeling like you’re missing out.
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How to Stay Healthy on Holiday: My Travel Wellness Formula
My husband and I are both big foodies. In fact, whenever we do longer fasts together, we always joke about how eating is basically a hobby for us. (You seriously realise how much extra time you have when you’re not eating for three days!)
At home, we’ve got our environment dialed in: we eat low-carb, high-protein, whole foods about 90% of the time. But when we’re on holiday? Between the tempting bar snacks and the exotic, must-try local dishes, staying on track used to feel near impossible.
That was before I cracked the travel-eating code.
With a few super simple mindset and behaviour shifts, I made maintaining a healthy diet while traveling so much easier. Honestly, we used to gain around 5kg every time we travelled — each! — but now, we don’t gain a thing. And that’s coming from two big eaters. If we can do it, I know you can too.
Follow these five simple steps, and I promise you’ll not only come home with that holiday glow—you’ll feel fabulous from the inside out.
1. Skip One Meal a Day
How: I know it sounds intense, but hear me out. Most of us eat more than we actually need on any given day—and when you're on holiday, that gets ramped up with all the irresistible options. (You know the feeling when you walk past a bakery and smell those warm, buttery pastries?)
To enjoy the experience without the guilt, I skip at least one meal a day. Usually breakfast, but sometimes lunch—it depends on the day’s plans.
Why it works: This small shift helps you naturally reduce your calorie intake and gives your digestive system a break. If you’re skipping breakfast, you’re doing a form of intermittent fasting, which supports gut health, blood sugar balance, and weight management.
If you skip lunch, you still reap the gut benefits and stay closer to your usual food intake at home. While calories aren't the only thing that matters, creating a natural balance while still enjoying your holiday meals can make a big difference—without the need for restriction.
2. Make Your First Meal High in Fibre + Clean Protein
How: Start your first meal with a solid combo of fibre and protein. Think: fruit and eggs, sautéed greens and chicken, or a high-protein bean dish if you're plant-based.
Personally, I’ve found this to be one of the trickiest shifts when I’m away—which is why I always travel with my Shaklee Life Shake. Click here to shop Life-shake. It’s a high-protein, high-fibre, nutrient-dense meal replacement that’s delicious and ticks all the boxes.
Yes, it might feel a bit wild to pack a 1kg bag of protein powder in your suitcase (we all know how precious luggage space is), but the bonus? As you drink it, you're freeing up space for all the treasures you’ll bring home.
Why it works: Starting your day with fibre and protein helps regulate blood sugar, prevent crashes, and set you up to make better food choices throughout the day. It’s like giving your body a solid anchor before the indulgences roll in.
3. Take a Fibre + Probiotic Supplement Daily
How: I always pack my fave supplement: Good Gut & Go. Click Here to shop Good Gut & go. It’s a powdered synbiotic supplement that’s easy to take, tastes delicious, and helps me stay hydrated too.
Why it works: This one’s a game-changer. A quality synbiotic (probiotics + prebiotics) supports digestion, curbs cravings, reduces bloating, and helps keep things moving smoothly—even when you’re trying new foods or out of routine. Bonus points for keeping your immune system strong while you travel!
4. Stay Hydrated
How: I never travel without my 1L stainless steel water bottle (make sure it’s a screw-top, not a sippy lid—trust me, you don’t want to get water-blasted mid-flight!). I aim for at least four full bottles per day, usually with a scoop of my favourite Shaklee Hydrate electrolytes mixed in. Click here to shop my fave Electrolyte for travel.
Why it works: Hydration is key for digestion, energy, glowing skin, and curbing fake hunger. The electrolytes help replenish minerals—especially helpful if you're sweating more than usual or enjoying a few cocktails. Think of this as the easiest wellness win you can pack.
5. Sip Herbal Tea After Dinner
How: Bring a box of your favourite calming herbal tea and make it part of your wind-down routine.
Why it works: Let’s be honest—saying no to dessert can be hard. But sometimes, dessert isn’t even that exciting; it’s just a habit. Sugar, especially late at night, disrupts your sleep and wrecks your gut.
Instead, sip a soothing tea after dinner. This helps curb cravings, signals to your body that eating is done for the day, and sets you up for a restful sleep. And of course, if you’re genuinely excited about that dessert—go for it! Just be intentional about it, not automatic.
The Takeaway
Being healthy on holiday doesn’t mean restriction or missing out. It’s about tuning in to what your body actually needs and making small, smart swaps that still let you enjoy every moment.
So next time you're packing your bags, think of these five steps as your travel wellness toolkit. You’ll come home feeling refreshed, not wrecked—and with a few extra cute souvenirs in your suitcase instead of extra kilos on the scale.
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This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making lifestyle changes.
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