Eat Like This On Vacation: How to Indulge Without Blowing Your Diet

I had no clue what I’d see as I stepped on the scale…

After a week-long vacation in South Carolina, I wasn’t sure what number would flash back at me. To my surprise, I was only up two pounds. That’s a major win for me.

Because, let me tell you, I indulged. I drank. I ate chicken fingers and piles of french fries. I enjoyed myself.

In the past, my post-vacation weight was usually about 6 pounds up. No big deal. Vacations are meant to be enjoyed! Returning to a healthy lifestyle reversed this weight gain in a matter of weeks. 

But this time, I conducted a little experiment on myself—and it worked! In addition to indulging, I also prioritized four key goals that made all the difference. 

Prepping for your summer vacation? Stop splitting yourself between staying on track and enjoying yourself. I’ll show you exactly how I did both. Let’s talk about how to indulge without blowing your diet, and come home feeling your best. 

Before we jump into the steps, I’ve got to clear something up…

You Won’t Gain 5 Pounds of Fat in 5 Days

Let me reassure you—most post-vacation weight gain isn’t fat. It’s inflammation and water retention. 

Alcohol, processed food, travel stress, poor sleep, and lounging cause temporary fluid shifts in our bodies. When I came back from South Carolina, I knew those two pounds would come off quickly, and they did. I had a plan to reset once I got home (more on that later). 

So, chillax. Enjoy your trip. Go in with a flexible plan, a few non-negotiables, and no fear. These steps will empower you to make intentional decisions and keep your body feeling good during and after vacay. 

• Prioritize Protein at Every Meal

Y’all—I’m the protein propagandist, and I’m not going to stop anytime soon. It’s the most important macronutrient for weight loss. We need it every day, whether we’re at home or on holiday. 

On this vacation, I made it one of my tippy-top priorities to hit my protein goal every day. Here’s what happened: I did it…5 out of the 7 days. And that’s a win! On vacation, we will have days that work with our goals and days that don’t. No worries, just keep moving forward and enjoy your week off. 

Here’s another fun fact: I hit my protein goal with foods like double-patty burgers, chicken fingers, and beef sticks. I also packed canned chicken and tuna, protein shakes, and protein bars. 

Are those the healthiest choices? No, not when you’re at home. But on vacation, you have to pick from what you’ve got. For me, getting my protein in took priority over cutting calories, and it worked. 

• Hydrate All Day

Off our routines, our water bottles become long-forgotten vessels. We rush from thing to thing, sip on suds when we’re thirsty, and only grab a water bottle when we’re about to turn into a walking raisin. 

Hydration, though, controls cravings, keeps you regular, boosts energy, and improves sleep. Don’t rely on water alone. Sun, alcohol, and processed food take big hits on our hydration. Leverage those electrolytes to stay optimally hydrated, no matter what booze you throw at your body. 

• Crush a Workout

There are plenty of ways to stay active and still feel like you’re taking the week off. We love exploring local hikes, taking bike rides, and swimming together. But I’ve noticed that starting my mornings with a super-intense 30-minute workout shifts my day in 2 main ways: 

1. I get it done and don’t think about it again: That’s the way I like to roll on vacation—I don’t want to be thinking about my activity level and trying to sneak in calorie-burning events throughout the day. Our day should be designed based on what we love to do as a family, not to hit my calorie-burn goals. So, I get my workout in early and quickly and let the day roll. 
2. I make better food choices: Have you experienced this? When you start the day strong with a good sweat, do you feel so much more confident and healthy the rest of the day? I’m way more likely to make healthy food choices and hydrate adequately when I start the day with a workout. 

Jot over to the gym before the day begins, or try this HIIT workout you can do anywhere. 

• Limit Alcohol

Vacations are a time to relax—not overthink your food choices. They’re a special break throughout the year to live in the moment, enjoy new places and experiences, and have fun! 

But alcohol is our arch-enemy when we’re trying to lose weight and age well. It adds tons of extra calories, disrupts sleep, and throws off hormones. 

Let me give you a personal example: On this vacation, I did something different, because I was curious. I tracked my macros and calories. On one especially boozy day, my calories hit 2000…over my normal 1800 intake. Yep—I consumed almost 4000 calories that day. Who was to blame? Mrs. Margarita. 

My hubby and I enjoyed 4 drinks each throughout the afternoon, evening, and night. Worth it? Heck yes—it’s vacation! An absolute calorie bomb? Totally.

This vacation, though, I decided to skip the drinks half of the nights. That felt like a great balance to me. I limited my alcohol consumption while still letting the week feel like a fun and free time with friends and family. 

What I Eat in a Day on Vacation

On vacation, I follow the general guidelines listed above. I stack my day to prioritize fun evenings with friends full of memories and great food! Here are a few hacks that have helped me get the best of both health and happiness. 

1. I stick with my intermittent fasting schedule, starting the day with black coffee and Ultima water that won’t break my fast or raise my blood sugar. 
2. Breakfast and lunch are the strictest meals of the day—focusing on extra high protein and low-calorie foods to make room for eating out and grabbing drinks with friends or my hubby later. 
3. I hydrate with electrolyte water all day.

Here are a few real examples from vacations across the years:

Vacation with Friends

• Morning: Black coffee, tons of water with electrolytes
• Mid-Morning: 2 mini beef sticks (by Archer); 4 egg white bites from Starbucks
• Lunch: Protein-packed lettuce wraps (I asked for an extra chicken breast); chips and salsa; one diet Coke
• Dinner: Small plates shared with the whole table (oysters, Korean beef tacos, Mexican street corn, sushi, sea bass, and a dessert to split; 2 margaritas each
• Post-dinner: Coors Light beer

Vacation at a Resort

• Morning: Black coffee, tons of water with electrolytes
• Mid-Morning: Egg and veggie omelet with extra veggies
• Lunch: Salad with extra chicken breast
• Dinner: Blackbean soup and salad with shrimp; creme brule and ice cream; 2 pineapple cocktails
• Post-dinner: Cocktail

Vacation on the Boat

• Morning: Black coffee, tons of water with electrolytes
• Mid-Morning: Chicken salad and snacking veggies
• Lunch: Kale salad and chicken breasts
• Snacks: Apple, clementine, chomps beef stick, sea salt and vinegar Wild Protein Chips
• Dinner: Out to eat with friends, whatever entre looks delicious and offers the most protein
• Post-dinner: 2 sour beers at a local brewery

For me, this is the perfect balance. I find this structure freeing, but I don’t let go so much that I feel like trash the next day. It’s my happy place between indulgence and self-care. What structure is the perfect balance for you? Jot down your ideas and plan before leaving for vacation.

How to Stock Your Fridge on Vacation

Taking a vacation doesn’t mean you have to put your health goals on the back burner. Stocking a healthy kitchen can be the first step to keeping a hand on the health wheel while away from home. 

Personally, I love to load up on healthy foods I can grab without doing much cooking at all. I make huge salads for lunch and stock up on plenty of protein to keep me full between meals. 

Our vacation staples fall into five main categories: 

1. Coffee fixings
2. Protein (usually in the form of chicken breast)
3. Veggies (easy, grab-and-go veggies, like baby carrots and bell peppers)
4. Fruit (snacking fruit, like clementines and apples)
5. Healthy sauces (from brands like Primal Kitchen and Sir Kensington)

Here’s a typical grocery haul I grab on our way to vacation: 

• Coffee
• Nut Pods coffee creamer (coconut and vanilla) 
• Hummus
• Primal Kitchen and Sir Kensington salad dressings and mayonnaise 
• Shredded carrots
• Bell peppers
• Spinach
• Tomatoes
• Cucumbers
• Celery sticks
• Snap peas
• Red onions
• Pickled veggies
• Oranges
• Apples
• Grapes
• Chicken breasts or rotisserie chickens
• Eggs

This haul gives me a solid stash of healthy options I can pull from any time. 

How to Reset After Vacation

Almost all of us gain a bit of weight on vacation. The people who stay on their health journey don’t skip the resorts and beach days. They just know how to get back on track when the week is done. 

Try these three steps to get moving on your health journey immediately. 

1. Return as quickly as possible to your healthy habits: I’m talking about things like macro-balanced meals, prioritizing protein, completing your daily workout, staying hydrated, and getting solid sleep. Live according to the balanced 80/20 lifestyle, and in 7-10 days, you’ll be right back to your pre-vacation weight. 
2. Don’t overdo it: No detoxes or crash diets, please. Don’t cut calories down extra low or over-exercise to “make up” for going over on vacation. Simply get back into your healthy lifestyle and your body will follow suit. 
3. Give your body time to recover: Dial in for at least the same amount of days that you were gone. As I’ve gotten older, it takes my body a little longer to bounce back. But I don’t panic, I stay patient, return to my healthy habits, and let my body recover.

Let Food Fall Out of the Foreground

Keeping a handle on your health goals while on vacation is a delicate balance. 

Swing too far in one direction, and you’ll throw your progress out the window. Swing too far in the other direction, and you’ll tiptoe into dangerous territory where your health goals keep you from relaxing and having fun with friends and family. Getting it just right can feel overwhelming. 

But our health goals should be all about one thing…

It’s not fitting into a tiny bathing suit. It isn’t gaining approval from family members, friends, and followers. It’s not reaching a certain number on the scale. 

It’s all about feeling your best. Time off with the people you love is one of the biggest blessings in our lives—don’t let your fitness goals overshadow that. 

Keep your goals balanced. Start your day strong. Savor your time with your people. Let food fall into the background.

A vacation is a gift. Enjoy it, and love your body too!

That’s what LEAN is centered on. You’ll learn balance. You’ll reach your goals. And you’ll create a healthy lifestyle you love that keeps you on track for decades. Sound right for you? Join us.