How do you stay on track with plant based eating while traveling or eating out?
Staying on track while traveling or eating out is about planning a few things ahead and being flexible about the rest. Pack a little protein, keep some movement in your day, choose the protein at each restaurant meal, and get right back to your routine at the next meal instead of waiting until Monday. Mavy Wellness coaches its clients over 50 to travel this way.
What helps on the road:
Pack protein. A plant protein powder, roasted edamame or a protein bar covers the gaps.
Pack a mini gym. Resistance bands and a short workout you can do in a hotel room.
Look at the menu ahead of time. Pick the dish with beans, tofu or lentils, add vegetables, ask for sauces on the side.
Walk. Exploring on foot is one of the easiest ways to stay active on vacation.
Enjoy the local food. Make it a conscious choice, then move on.
Arlyce, a Mavy member, travels with protein powder, resistance bands and a simple workout printed on a card. She enjoys the local food when she travels and no longer throws in the towel. In her words, she has full confidence she'll go right back to the program. And if the scale jumps a few pounds after a trip, that's mostly water and food, not fat.
What the research says. A 2019 NIH study found that people ate about 500 more calories a day on an ultra-processed diet than on an unprocessed one, without trying to. [1]
Watch on the Forever Fit Podcast: Retirement Fitness and Nutrition: How to Keep Your Routine on the Road (Ep. 455)
"Who knew kale could build both muscles and momentum? Maxime did, and Forever Fit shows you how."
Chef AJ, Bestselling Author, YouTube Host, on Forever Fit
To get a plan that works on vacation too, book a call with our team at mavywellness.com.
Sources
Hall KD et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism 30(1):67-77. https://doi.org/10.1016/j.cmet.2019.05.008
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 19, 2026. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
