How to Eat Healthy While Staying in a Hotel

One of my favorite parts about traveling is staying in hotels! I know so many people prefer airbnbs these days, but I’m a little more old school, I absolutely love the experience of arriving, checking in and staying in a hotel— it’s such a novel experience!

I recognize that if you’re on a typical vacation, you’ll probably eat your meals in restaurants. But maybe you’re on a budget or visiting for a long term business trip and you’ve been put up in a hotel. I get this question all the time— and it’s how to eat healthy!


If you’ve ever spent a week or longer in a hotel room, things can get expensive pretty quick. Eating out every meal, or relying exclusively on the hotel buffet can be a risky and expensive way to throw off your health routine. You can always take a run in the hotel's free gym-- but what you eat matters too.

Well don’t worry any longer, I’ve got you covered. Here are my tips and tricks for maximizing your amenities, staying on budget and eating healthy!

Step 1. Find your mini fridge. Is it full to the brim with small liquor bottles? No worries. Carefully remove them and place them in sight, to the side (so hotel staff can see they’re not opened). Be realistic about the amount of space in there when planning what to buy. It may be worth taking an antibacterial wipe and quickly cleaning it out.

Step 2. Find your air conditioning or heat unit. If it’s hot out, identify where the A/C flows and blows the hardest. If it’s cold outside, identify where it’s the coolest in the room.

Step 3. Head on over to the nearest grocery store.

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— Nut butter of choice, find one with no added sugar or extra ingredients.
— Preserve or jam or choice, find one with no added sugars. Honey also works!
— Sprouted grain bread loaf, that can fit in the fridge.
— Hard boiled eggs in the refrigerated section, if you eat eggs.
— Hummus found in the refrigerated section.
— Almonds or a variety of other raw, unsalted, not roasted nuts.
— Avocados, a few ripe and a few unripe.
— A block of Tempeh.
— Bananas, for eating and also to help ripen the avocados.
— Grapes, berries, apples— assorted fruit to enjoy.
— A bag of spinach or leafy greens.
— Red peppers, baby carrots or a few other small vegetables.
— A non-refrigerated salad dressing like Annie’s Goddess.
— Healthy protein bars, or a protein powder to drink if you buy unsweetened almond milk.
— A few gallons of water, or water bottles if you don’t want to drink tap.

Do you have a microwave?

— A few healthy cans of soup, again— find low sodium, vegetarian. Annie’s soup is a great choice if you go this route.
— Some potatoes, like Yukon Gold or small red potatoes. Earth balance is a nice plant-based butter toe at them with, you can also buy packets of salt and pepper to season.
— Rolled oats to make oatmeal. Made with almond milk and then garnished with assorted nuts, fruits and some honey.

Step 4. Refrigerate perishables, like spniach, vegetables, hummus, sprouted grain bread, tempeh, hardboiled eggs, ripened avocados, almond milk, etc.

Step 5. Place all fruit in the cool area of the room you identified before.

Step 6. Place non-perishables in a drawer or cabinet for safe keeping!

There you have it! A perfect way to create a variety of meals and snacks! Here’s just a few examples, but keep in mind you can create so many variations.

  • Peanut butter and jelly or honey.
  • Spinach salad with vegetables and tempeh.
  • Hard boiled eggs with avocado.
  • Avocado spread on bread.
  • Baby carrots and hummus.
  • Protein shake with a banana.
  • Oatmeal with nuts, berries and honey.
  • Apple and peanut butter.
  • Soup with bread.
  • Cooked potato with butter and a side salad.

Remember, less is more. You can always go back to the store to stock up again, but you can’t take it all with you when you go home!

Plan ahead, be realistic about how many meals you’ll eat in, planned meals out and how much you see yourself needing to eat. That way, you can save tons of money on your budget and eat out way less.

Hope this helps!