“My physical therapist, who was treating me for migraines with needling, recommended trying the Whole30. And it has been a miracle for me! My lifelong chronic migraines are almost completely gone as well as many other health problems. I have been able to reduce or eliminate my medications also.”
—Gayle G., Summerville, SC
Whether you’re a frequent flyer, spend tons of time in the car, or are planning a family camping trip, staying Whole30 while traveling isn’t as hard as you might imagine. The key, as you’ll hear us say 172 times in this book, is planning and preparation.
Here are some questions to consider when making your travel plans:
In general, protein is going to be the hardest to get in good amounts when on the road. Plan ahead and stock up. Cook chicken or salmon the night before you travel, boil a dozen eggs, or whip up a batch of Protein Salad. Under normal climate-controlled temperatures, all of these will keep for hours without refrigeration, so they’re perfect for a plane ride or road trip.
Smoked salmon is often overlooked, but the wild-caught stuff is a great source of omega-3 fatty acids and protein. Slice, roll around chunks of honeydew melon or mango, secure with a toothpick, and pack. It, too, will keep without refrigeration for up to three hours.
We’d avoid canned tuna, sardines, or anchovies, unless you’re willing to endure hours of dirty looks from your fellow travelers.
Fruit is an easy carbohydrate source while you’re traveling, but don’t overlook your veggies! Carrots, celery, and bell pepper strips make for crunchy carbs, and are the perfect guacamole or salsa-delivery mechanism. If you’re able, travel with a flexible cutting board and sharp knife to assist you with food prep on the go. (And make sure you pack your own plastic silverware and napkins, in case you don’t have time to stop while dashing through the airport or fueling up.)
Canned vegetables like sweet potato, pumpkin, or butternut squash are also a good idea, although you may have a hard time getting them through airport security. In that case, packets of baby food (100 grams or under) are your next best portable carbohydrate option.
Ignore the funny looks you’ll get from the TSA when they inspect all your baby food, then notice you don’t have a baby.
Finally, don’t ignore the fat! It will help keep you satiated as you travel, and away from the candy aisle in the gas station. Nuts and seeds are an easy, portable fat source when traveling, but they are all too easy to overconsume. Try olives instead! They’re portable, don’t need refrigeration, and you can eat an awful lot for the same amount of fat as an ounce of nuts. Just drain the liquid and pack them in a plastic baggie before your air travel. You can also pack a can of coconut milk (or a few ounces if flying), coconut flakes, coconut butter, or a whole avocado.
Refer to our Travel Guide for more detailed recommendations for on-the-go food and helpful hints.
If you’re hitting the great outdoors on four wheels, bring a giant cooler and stock up on some Pre-Made Paleo. These are chef-prepared, Whole30 Approved, pre-cooked frozen meals perfect for reheating over an open flame or a small camping stove. Imagine dining on Pomegranate Pulled Pork, Grilled Creole Chicken, or Marinated Skirt Steak instead of charred hot dogs. Order vegetable sides to accompany your protein, or bring your own potato salad, roasted root vegetables, or soup to round out your meal. Bonus: bring pineapple chunks to roast over the open flames and you won’t even miss those burned marshmallows.
We travel a lot for seminars and events, but we also do research ahead of time, and have been able to successfully manage many Whole30s while on the road. Before we even get on the plane, I know where the nearest grocery stores are located, and which restaurants in the area look like they serve food I can eat. (Yelp is great for this.) I always request a hotel room with a refrigerator, or a kitchenette if available. If we’re cooking in a hotel room, I pack a small amount of coconut oil or other form of cooking fat, as we don’t want to buy an entire jar every time we land somewhere new. Finally, we expect to eat boring-ish food when traveling—we often make do with a burger (no bun, no cheese, no bacon) and side salad in tight spots. As a result, we make sure our variety and food quality are fabulous at home, to make up for the lack of nutrition and flavor we get on the road. Finally, we always pack a stash of on-the-go foods like Primal Pacs, Chomps Snack Sticks, and RxBars for emergency situations like a delayed flight or being stuck in traffic. (See our Travel Guide for details.)