Traveling is one of my favorite things—new places, new foods, visiting friends and family, and stepping outside of the normal daily routine. But when you’ve had bariatric surgery or you’re trying to maintain a protein-forward, low-carb lifestyle, vacation can feel a little intimidating.
The good news? With a little planning and a few simple habits, you can stay on track and fully enjoy your trip. These are the exact tips I used on my recent vacation, and they made all the difference!
1. Pre-Plan Your Food for the Road
Before leaving home, I always pack protein-forward, travel-friendly snacks so I’m never stuck without options. Things like protein shakes, jerky, cheese sticks, low-carb snacks, and even my portable Ninja blender help me stay consistent.
Packing a few staples also prevents those “last-minute drive-thru” decisions that can happen when hunger hits. When your protein is covered, everything else becomes easier.
2. Enjoy a Picnic at Rest Stops
One of my favorite parts of road trips is stopping at a rest area with my husband, spreading out our little cooler, and having a healthy picnic.
Fresh air, shade trees, a little walk to stretch your legs—it’s such a peaceful way to break up the drive. It also keeps us from stopping at fast-food restaurants where choices can be more tempting.
It’s simple, budget-friendly, and keeps you in control of your food choices.
3. Prioritize Hydration (Especially Because of Swelling!)
Traveling—especially long car rides—can make you swell. That’s why staying hydrated is so important. I always bring my refillable water bottle and pack plenty of sugar-free drink packets so I can make flavored water anywhere.
Hydration helps:
✔ Reduce swelling
✔ Keep you energized
✔ Prevent mindless snacking
✔ Support digestion
It’s such a small thing that makes a huge difference in how you feel on vacation.
4. Don’t Skip Your Vitamins + Supplements
Just because you’re out of your routine doesn’t mean your vitamins take a vacation! I pack all of mine in a travel organizer and make it part of my morning ritual—even while away.
Travel tip:
If you ever forget your prescription or can’t get it refilled before your trip, you can call a local pharmacy where you’re staying. They can contact your pharmacy back home and transfer the prescription for you (as long as you’re in the area for a few days).
5. Make Smart Choices While Eating Out
Eating at restaurants is part of the fun of traveling—but it doesn’t have to throw you off track. My husband and I almost always share a plate, which helps with portion control and reduces waste.
I choose protein-first meals like:
• Grilled chicken or steak
• Seafood
• Bunless burgers
• Veggie sides instead of heavy carbs
You don’t have to be perfect—just choose the best option available and enjoy the experience.
6. Most of All… Enjoy Your Vacation
This is the part people forget: you are allowed to enjoy your trip.
You’re allowed to relax, taste new foods, spend time with people you love, and take in the sights.
Staying healthy doesn’t mean missing out—it just means being mindful and making choices that support how you want to feel.
Travel is about memories, not macros.
Final Thoughts
With a little planning and a few intentional habits, staying on track during vacation becomes much easier. Pack your protein, hydrate, bring your vitamins, choose wisely at restaurants, and embrace the moments that make traveling special.
You deserve to feel your best—no matter where you are. 💛
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Bariatric Living 