My Eating Strategy on Long Overseas Business Trips

How I Stay Consistent No Matter Where in the World I Am

I travel over 200,000 miles a year, almost entirely for business.

I enjoy it. I chose this life.

But one thing is not acceptable:

Damaging my health because I travel.

Flying already stresses the body—jet lag, sleep disruption, dehydration.

What’s avoidable is turning travel into an excuse to eat poorly.

So I don’t.

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The Standard: Eat Less, Eat Better

When I travel, I don’t aim for perfection.

I follow two non-negotiable rules:

• Do not overeat
• Eat nutrient-dense, high-quality food

That’s it.

If something doesn’t meet this standard, I don’t eat it.

No emotion. No negotiation.

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My Anchor: One Breakfast, Everywhere

The foundation of my travel nutrition strategy is simple:

I always eat my benchmark breakfast.

No matter:

• The country
• The airline
• The hotel
• The schedule

This meal is:

• Predictable
• Filling
• Nutrient-dense
• Fully controlled

“Same breakfast. Every country. No decisions required.”

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How I Execute This in Practice

Depending on timing:

Early flights

• I bring the full breakfast to the airport

Normal departures

• I eat half and carry half

Even for night flights, I bring part of it.

Result:

I never enter the airport hungry.

Which means:

I never buy airport food.

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When Security Takes the Food

Sometimes airport security won’t allow it.

No problem.

I eat it at the checkpoint and continue.

Structure beats inconvenience.

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Backup Strategy: Unsalted Nuts

I always carry unsalted nuts.

Why?

• Calorie-dense
• Nutrient-dense
• Portable
• Always allowed

They act as:

• Snack
• Meal replacement
• Emergency backup

This ensures I’m never forced into poor decisions.

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Airline Meals: No Illusions

I typically order vegetarian meals.

But:

Vegetarian does not equal healthy.

Some airlines do this well:

• Singapore Airlines
• All Nippon Airways

Others are less reliable:

• Swiss International Air Lines
• Lufthansa

So I plan accordingly:

• Bring my own food
• Use nuts
• Or fast if necessary

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My View on Fasting While Traveling

At home, I don’t fast.

But while traveling:

I’m comfortable with a voluntary fast if needed.

I view it as:

• A temporary strategy
• A controlled response
• A better option than poor food

This mindset removes stress and preserves discipline.

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I Travel With a “Full Kitchen”

I always ensure I can make my breakfast anywhere.

Before booking a hotel, I check:

• Breakfast options
• Distance to a supermarket

If it doesn’t work:

• I choose another hotel
• Or stay near a grocery store
• Or bring initial supplies

Nothing is left to chance.

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The Supermarket Rule

When I arrive, I go to a supermarket:

• Same day or next morning

I buy:

• Breakfast ingredients
• Fruit
• Healthy snacks

This ensures:

• First meal = correct
• Second meal = controlled
• Default = healthy

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Multiple Destinations, Same System

Even across multiple cities:

• Same breakfast
• Same process
• Same structure

If something fails:

• Nuts
• Or fasting

No stress. No improvisation.

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Why This System Works

This approach removes:

• Decision fatigue
• Emotional eating
• Travel excuses

I don’t rely on motivation. I rely on systems.

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The Bigger Lesson

Most people don’t struggle with nutrition due to lack of knowledge.

They struggle because they leave too much to chance.

Structure creates consistency.

You don’t need a perfect diet while traveling.

You need a system that works under pressure.

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Discipline Over Perfection

This is the philosophy behind Discipline Monster:

• No hype
• No absolutes
• No perfection

Just:

• Weekly accountability
• Real behavior tracking
• Long-term consistency

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Want a Simple, Structured Way to Stay Consistent?

Before changing your habits, get clear on why it matters.