Eat Well Anywhere
The Heyman Fitness Travel & Dining Guide
A practical guide to staying consistent with your nutrition while traveling, eating out, and navigating a busy schedule.
You do not need to bring every meal in a container or avoid restaurants to make progress. Use this guide to make the best available choice, enjoy your trip, and return home without feeling like you need to start over.
“You do not need to eat perfectly while traveling. You need a simple plan that helps you make better choices consistently.”
Section 1
Choose your primary goal
Pick the goal you are working toward right now. The guide will highlight what matters most for you.
Select a goal above to see your personalized recommendation.
Section 2
The travel meal formula
Build almost any meal, anywhere, from these four parts. Tap a part to see portions and examples.
Protein
Aim for one to two palm-sized portions.
Coaching note
Restaurant meals often contain more cooking oil, butter, and sauce than meals prepared at home. You do not need to avoid them, but accounting for them will make your estimate more accurate.
Section 3
The restaurant decision tool
Standing in front of a menu? Walk these five steps in order and you will have a plan in under a minute.
Step 1 of 5
Choose your protein.
What is the main protein source in this meal?
Section 4
Common restaurant choices
Tap a cuisine to see solid orders and small adjustments that make the meal fit your goal.
Section 5
Airport and convenience store options
Pick one protein, one carbohydrate, and anything else you want. That is a real meal.
Choose one protein
Choose one carbohydrate
Optional additions
Your meal
Make your selections above
Example combinations
Greek yogurt, banana, and granola
Turkey sandwich and fruit
Protein shake, oatmeal, and banana
Jerky, pretzels, and fruit
Hard-boiled eggs, bagel, and fruit
Tuna packet, crackers, and fruit
Coaching note
A simple convenience-store meal is better than accidentally going six hours without eating and arriving at dinner starving.
Section 6
Hotel breakfast builder
Three plates that work at almost any hotel buffet. Choose based on your goal and the day ahead.
Lighter Option
- Eggs or Greek yogurt
- Fruit
- Oatmeal or toast
Balanced Option
- Eggs
- Greek yogurt
- Oatmeal or potatoes
- Fruit
Higher-Energy Option
- Eggs
- Greek yogurt
- Oatmeal
- Toast or a bagel
- Fruit
Coaching note
Build breakfast around protein first, then adjust carbohydrates based on your goals, hunger, and activity.
Section 7
Work dinners, events, and alcohol
Social meals are part of life. A short plan before you walk in makes them easy to handle.
Before the event
- Eat normally throughout the day
- Do not starve yourself to save calories
- Have a protein-rich snack if dinner will be late
- Hydrate before arriving
At the event
- Start with protein
- Add vegetables or fruit when available
- Choose the carbohydrate or indulgence you will enjoy most
- Eat slowly and check your hunger before getting more
- Alternate alcoholic drinks with water
Alcohol guidance
- Decide how many drinks you plan to have before the event
- Avoid letting drinks replace meals
- Be aware that alcohol can affect sleep, recovery, hydration, hunger, and decision-making
- Return to your normal routine at the next meal
Section 8
Tracking food while eating out
Choose the approach you can actually stick to on this trip.
The more information you provide, the more specific your coach can be with feedback and adjustments. An imperfect log is more useful than no log.
Section 9
Travel-day checklist
Your progress saves automatically on this device, so you can check items off as the trip happens.
Progress
0 of 19
Before leaving
During the trip
After the trip
Reference
Sample travel-day structure
When the day is unpredictable, fall back on this shape.
Breakfast
Protein + carbohydrate + fruit
Example: Eggs, Greek yogurt, oatmeal, and berries
Lunch
Protein + carbohydrate + vegetables
Example: Chicken rice bowl with vegetables and salsa
Snack
Protein + easy carbohydrate
Example: Protein shake and a banana
Dinner
Protein + carbohydrate + vegetables + one intentional extra
Example: Steak, potatoes, vegetables, and a drink or dessert
Section 10
Build my travel plan
Answer a few questions and get a personalized plan you can copy, print, or send to your coach. Your answers save on this device.
Finish
Consistency Travels With You
A few meals away from your normal routine will not erase your progress. Focus on the fundamentals, make the best available choice, log what you can, and return to your routine at the next opportunity.
“Your coach can provide better feedback when you report what happened. Log your meals, upload pictures, and share any challenges instead of waiting for a perfect week.”