Hey, Muscle & Fitness: I train hard every week, but my job has me traveling nonstop. How can I eat right when I’m on the road?
—Wilson L., Baton Rouge, LA
The unfortunate truth is that when you’re traveling it’s much easier to get your hands on crap than it is on healthy food. For the guy who travels now and then, it’s a pretty easy work-around. For the guy who travels constantly, eating healthy on the go can feel like a high-wire act. That said, there are a lot of simple things you can do to maintain a healthy, lean physique. Easy options include dropping the fries or bread and doubling your veggies, adding a salad to whatever you’re eating to help fill you up faster, or replacing your soda with a lowfat milk. On top of that, I’ve added a list of common foods that you can eat (in moderation) without fear of damaging your physique. Stick with these options, and you’ll avoid the worst of what’s out there.
APPETIZERS
Steamed or grilled shrimp, oysters, clams, and mussels are great. Edamame is full of protein.
SALAD DRESSINGS
Olive oil and vinegar dressings are best. A squirt of lemon juice is a tasty low-calorie option, as well.
FISH
All types of fish are acceptable, but the better ones are darker in color. Specify that the fish be broiled, pan seared, or blackened.
RED MEATS
Sirloin, flank, tenderloin, round, 90% fat free or higher (90/10 ground lean meat), filet mignon. Keep portions to the size of your palm.
SOUPS
Vegetable, miso, hot and sour, onion, French onion, or broth-based. No cream-based soups.
SALADS
Tossed green, mixed green, chicken Caesar salad, spinach salad, Cobb salad, and fruit salad are almost always acceptable. Ask for the dressing on the side to use it in moderation—and no croutons.
BEVERAGES
Water should be your first choice. If not, go with a drink sweetened with Sweet’N Low, Equal, or Splenda. A seltzer water is a great way to help fill you up without adding calories.
GRAINS
Whole wheat bread, brown rice, quinoa, spelt, couscous, pastini.
Chicken or turkey breast, broiled, baked, or roasted. No fried or breaded options.
Wilson’s Old Diet
BREAKFAST 10 oz orange juice Sausage, egg, and cheese on a toasted English muffin 1/2 cup hash browns Coffee
SNACK Corn muffin 12 oz chocolate milk
LUNCH Double cheeseburger Fruit Water
SNACK Protein shake
DINNER Grilled chicken sandwich (on a bun) Medium french fries Small ice cream Water
3,061 calories 147g protein 306g carbs 140g fat
Wilson’s New Diet
BREAKFAST 2 slices whole-grain bread Egg-white turkey sausage omelet with cheese Piece of fruit Water Coffee with sugar substitute and low-fat milk RTD protein shake
SNACK 1 nonfat or low-fat Greek yogurt 2 oz nuts
LUNCH 6-inch sub with turkey, reduced-fat cheese, sliced tomato, and lettuce with spicy mustard on whole-wheat or whole-grain bread 1 small bag of baked potato chips Water
SNACK Protein shake with a banana
DINNER 1 garden mixed greens salad with1 tbsp reduced-fat salad dressing (or vinaigrette) 6 oz grilled chicken breast 2 cups stir-fried mixed vegetables Water Piece of fruit
